Managing Editor, Book Publishing, Abe Ogden; Acquisitions Editor, Consumer Books, Robert Anthony; Editor, Laurie Guffey; Production Manager, Melissa Sprott; Creative Consultant, Pamela Clegg Hill; Photography, David Humphreys; Nutritional Analysis, Tammi Hancock, Hancock Nutrition; Composition and Cover Design, pixiedesign, llc; Printer, R.R. Donnelley.

©2007 by the American Diabetes Association, Inc. All Rights Reserved. No part of this publication may be reproduced or transmitted in any form or by any means, electronic or mechanical, including duplication, recording, or any information storage and retrieval system, without the prior written permission of the American Diabetes Association.

Printed in the United States of America

1 3 5 7 9 10 8 6 4 2

The suggestions and information contained in this publication are generally consistent with the Clinical Practice Recommendations and other policies of the American Diabetes Association, but they do not represent the policy or position of the Association or any of its boards or committees. Reasonable steps have been taken to ensure the accuracy of the information presented. However, the American Diabetes Association cannot ensure the safety or efficacy of any product or service described in this publication. Individuals are advised to consult a physician or other appropriate health care professional before undertaking any diet or exercise program or taking any medication referred to in this publication. Professionals must use and apply their own professional judgment, experience, and training and should not rely solely on the information contained in this publication before prescribing any diet, exercise, or medication. The American Diabetes Association—its officers, directors, employees, volunteers, and members—assumes no responsibility or liability for personal or other injury, loss, or damage that may result from the suggestions or information in this publication.

The paper in this publication meets the requirements of the ANSI Standard Z39.48-1992 (permanence of paper).

ADA titles may be purchased for business or promotional use or for special sales. To purchase more than 50 copies of this book at a discount, or for custom editions of this book with your logo, contact Lee Romano Sequeira, Special Sales & Promotions, at the address below, or at LRomano@diabetes.org or 703-299-2046.

For all other inquiries, please call 1-800-DIABETES.

American Diabetes Association

1701 North Beauregard Street

Alexandria, Virginia 22311

On the cover: Sweet Potato and Apple Soup, Southwestern Chicken Chef Salad, and Banana Blueberry Muffins

On the title page: Shrimp, Corn, and Sweet Potato Soup

Library of Congress Cataloging-in-Publication Data

Clegg, Holly Berkowitz.

Holly Clegg’s trim & terrific diabetic cookbook / Holly Clegg.

p. cm.

Includes bibliographical references.

ISBN 978-1-58040-260-6 (alk. paper)

1. Diabetes—Diet therapy—Recipes. I. Title. II. Title: Holly Clegg’s trim and terrific diabetic cookbook.

RC662.C54 2007

641.5’6314—dc22

2007015969

eISBN: 978-1-58040-370-2

TO EVERYONE WHO HAS DIABETES AND ENJOYS FOOD.

CONTENTS

Title Page

Copyright Page

Acknowledgments

Introduction

Appetizers

Breads, Muffins, & Brunch

Soups, Stews, & Chilis

Salads

Vegetables & Sides

Poultry

Fish & Seafood

Beef, Pork, Lamb, & Veal

Pasta

Sweet Treats

Stock the Pantry

7 Days of Menus

Recipe Suggestions

ACKNOWLEDGMENTS

MY FAMILY

Mike—my main support, sometimes my harshest critic, yet my most enthusiastic and loving husband of 28 years. Todd—at Onex, my oldest child and finance wiz … I treasure “Todd time” with my daily morning calls, and now you have given us Sana. Courtney—at Edelman PR Firm, my oldest daughter, talented on the camera and off … I depend on your journalistic skills, cooking expertise, and our unique bond. Haley—at WashU, my baby, bundles of love, fun, travels, and cooking and laughing together wherever we are. Robert—the builder, my stepson who outcooks me with his gumbos (that’s all I admit to!). Ruth and Jerry—my parents, most loving, still listening, source of my values and drive … extra proud of my father, from his bout with larynx cancer to his new labor of love devoting his time speaking to children about not smoking. Mae Mae—my Baton Rouge “mom,” sidekick, and taste-tester, everything and anything I need. Pam—my Clegg soul-mate sis who wears many invaluable hats in my life … I continue to depend on you. Dr. Jim—for sharing Pam and being the expert analyst. Dr. Ilene—saying my “sister” says it all, only a call away, you’re always there for me, except about cooking. Dr. Bart—doctoring advice, great times together, and #1 OB! Michael and Kim—younger brother and wife who share an appreciation of good food and wine. Cannon—my cooking brother-in-law with whom I willingly share the kitchen. Nana and Papa—godparents to all my children sums it up. Aunt Garney—my fun aunt!

MY BOOK TEAM

David Humphreys—the one and only photographer, I admire your talent, creativity, gentlemanly jokes, and thanks for all my fabulous food shots, ads, and cover—you continue to make me look good! Wes—always ready when your skills are needed. Pam—your invaluable coordination in the kitchen for the food photography, giving your time, talent, and true love—couldn’t have done it without you by my side! Tammi Hancock—of Hancock Nutrition, my friend who gives important recipe guidance and does the nutritional analyses for all my cookbooks. Carolyn Bell—for nutritional advice and for giving me Candice. Candice—what would I do without you in every pinch? I depend on you to help cook and lots more. American Diabetes Association—for your confidence in me as someone who could help your wonderful cause. Rob Anthony—my buddy, for that initial call, listening to my chatter, and still giving me the opportunity to write a Trim &TerrificTM diabetic cookbook. Abe Ogden—for your enthusiasm, coordinating skills, listening and tolerating my changes and emails, you kept it fun and made the book a reality. Laurie Guffey—for your talented editing skills and truly caring about what is best for the book. Rikki Campbell Ogden—pixiedesign, llc, for your exceptional creativity with the book design and layout—exactly what I wanted! Courtney, Pam, Nancy, Kathy, Gracie, Mother, and Mae Mae—for emergency cooking when I needed help!

MY PROJECTS

Gerald Miletello, MD, and Melinda—my coauthors with my cancer book, a most gratifying experience … we are making a difference in the battle! Pier Piccoli—at Plus Media, dearest friend to me and my girls’ boss, my SMT mentor, and my project manager. Shannon—pulling it all together for me at PLUS with a smile. Al, Diane, and Nancy—at Diane Allen & Associates, there in the beginning and still a constant in my life, we love those Louisiana yams! Melanie, Darin, and Bob—at the Baton Rouge Coca-Cola Bottling Company, my Coke companion, my new great boss, and the one to get the job done. Emily—at Dezenhall Resources, thanks for including me in your extraordinary PR visions. Mark Cohen and Jim Astrausky—thanks for your expertise and including me in your amazing projects. Rob Krebs—my newfound friend and business partner. Jill—at Relish magazine, my first and still foodie friend forever. Sheila—at FRP, for a great and special working relationship.

MY FRIENDS

Francine and Doll—very dear friends everlastingly, most enthusiastic supporters and love Biff and fish. Louann and Dr. Ronnie—from kids, doctoring, and cooking … to dependable, longtime friends. Bill and Gracie—(my twin), truly special relationship like no other … whether we are eating, cooking, shopping, or traveling, as long as we’re together. Karen and Dr. Anthony—my friend, my lifestyle coach, exercise-talking trainer, and my doctor on retainer. Gail and Lewis—for over 20 years of exceptional friendship, no matter how often we talk. Lynell and Jeff—my one and only groupie, my special food and telephone pal, and my OB buddy. Marti and John—a friendship that began as neighbors with a bond no matter where you live. Melanie and Dr. Tommy—we can count on each other for an exceptional closeness and your expertise in doctoring. Donna and Kevin—my New Orleans walking buddy, good times. The Ciffords—from friendship to parenting, you are important to my entire family. The Sligars—shared memories since we were neighbors, and a great boss. The Mocklers—from parents to the boys (and wives), for all you do! Go Tigers! College friends (cooking from college in the toaster oven). Amy—the one and only Amy Jewelry. Jolie—from the list to our bond together today in BR and Miami. Leslie—dependable phone calls and emails. Lila—treasure those times with my Atlanta advisor. Sher–ri Denver stopovers and makeup. Renate—30 years of love from my Cordon Bleu days. Marcia, Selma, and Joyce—my Fort Worth extended family for as long as I can remember. The Beauty Team: Missy—ultimate on-demand hair surgeon. Mary—for those gorgeous nails for 20 years. My Trim & TerrificTM supporters—thanks for making my dreams continue to come true!

INTRODUCTION

I STARTED MY TRIM & TERRIFICTM SERIES IN THE early ‘90s because of my commitment to a healthy lifestyle and good health. More than a decade later, when the American Diabetes Association approached me about writing this book, I was flattered and excited … but more importantly, I felt I could make a real difference in the way people with diabetes managed their daily meal plans. I vividly recall my grandmother meticulously measuring out food portions, having to stick to a strict eating regime, and giving herself shots. She had to deprive herself of many of her favorite foods and eat differently than the rest of us.

Fortunately, we now know that there is no magic diabetes “diet” that people with diabetes have to stick to. In fact, we all need to eat the same way to stay healthy and feel great: choose low-fat dairy products and meats; watch portion sizes; include a variety of fresh fruits, vegetables, beans, and whole grains; and enjoy desserts in moderation. My Trim & TerrificTM Diabetic Cooking focuses on healthier recipes with wonderful flavor, meaning you don’t have to eat plain baked chicken and salad every night!

In this book you’ll find great-tasting recipes for all your favorite foods, such as Chicken Pot Pie, Corn Chowder, Beef Broccoli Stir-Fry, Mexican Layered Dip, Banana Blueberry Muffins, Peanut Butter Cookies, and Coconut Cream Custard Pie … as well as tantalizing new ones, such as Mediterranean Layered Spread, Tuscan Bean Soup, Crab Cakes with Dill Sauce, Chinese Chicken Salad with Asian Vinaigrette, Chicken and Sausage Couscous Jambalaya, Mu Shu Pork, Southwestern Chicken Lasagna, Chocolate Cake with Peanut Butter and Chocolate Glaze, and Berry Tiramisu.

I think my easy, everyday approach to cooking will help you get delicious meals on the table quickly using pantry-friendly ingredients—many times in less than 30 minutes. You’ll cook the same tasty, healthy foods that appeal to everyone in your family. I’m passionate about cooking and food; therefore, you can feel confident that each recipe in this book tastes sensational as well as provides great nutrition. My simple-to-prepare recipes come with complete nutritional information so you can easily fit them into any eating plan.

Some things to know about my recipes: you can always substitute an equal amount of margarine when I call for butter. I use large eggs and medium vegetables and fruits: potatoes, onions, apples, and lemons. To find delicious vegetarian recipes, look for the carrot symbol; to find freezer-friendly recipes, look for the snowflake symbol. Green onions are the same as scallions; orange zest is the same as grated orange rind. The nutritional analyses do not include any added salt or pepper or an ingredient with “optional” after it. The analysis is always done with the first ingredient listed when I offer a choice of ingredients.

I don’t have diabetes myself, but from watching my grandmother I understand how important delicious, healthy eating is to people with diabetes. I’m proud to bring you the Trim & TerrificTM Diabetic Cooking so everyone in your family will be able to enjoy eating fabulous-tasting foods, stay healthy, and—of course—be TRIM & TERRIFICTM!

APPETIZERS

Zesty Veggie Dip

White Bean Dip

Sun-Dried Tomato Pesto Dip

Mexican Layered Dip

Super Salsa

Mango and Avocado Salsa

Roasted Pepper and Mozzarella Salsa

Quick Surprise Guacamole

Summer Guacamole

Creamy Avocado Dip

Mediterranean Layered Spread

Pumpkin Hummus

Deluxe Spinach Dip

Ahi Tuna Tartar in Won Ton Cups

Simple Spicy Shrimp

Shrimp, Avocado, and Artichoke Spread

Shrimp Remoulade

Shrimp Cocktail Spread

Meaty Biscuit Cups

Homemade Tortilla Chips

Toasted Pita Wedges

Chinese Chicken Won Ton Cups

Spinach Dip Olé

Chicken Rosemary Strips

Cheesy Crab Nachos

Smoked Salmon Pizza

ZESTY VEGGIE DIP

16 SERVINGS/SERVING SIZE: 2 TABLESPOONS

Avocado, tomatoes, green onions, and the secret seasoning, Italian dressing mix, combine to make this quick-to-prepare and quicker-to-disappear dip. Serve it with fresh veggies, chips, or bread cubes.

1 cup fat-free sour cream or fat-free plain yogurt

1 (.7 ounce) packet Italian dressing mix

1/2 cup chopped green onions

1 cup chopped tomatoes

1 avocado, diced

2 tablespoons lemon juice

1. Combine all ingredients in a medium bowl, cover, and refrigerate until ready to serve.

EXCHANGES

1/2 Starch

1/2 Fat

CALORIES

42

CALORIES FROM FAT

17

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

3 mg

SODIUM

214 mg

TOTAL CARBOHYDRATE

5 g

DIETARY FIBER

1 g

SUGARS

2 g

PROTEIN

1 g

WHITE BEAN DIP

10 SERVINGS/SERVING SIZE: 2 TABLESPOONS

This fantastic dip is delicious served with Toasted Pita Wedges (see recipe). If you have difficulty finding navy beans, use Great Northern beans instead.

1 (15.5-ounce) can navy beans, rinsed and drained

1/2 cup chopped red bell pepper

1/4 cup chopped red onion

1 tablespoon capers, drained

1/2 teaspoon minced garlic

1 tablespoon lemon juice

Salt and pepper to taste (optional)

1. Combine all ingredients in a medium bowl.

EXCHANGES

1/2 Starch

CALORIES

54

CALORIES FROM FAT

0

TOTAL FAT

0 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

207 mg

TOTAL CARBOHYDRATE

10 g

DIETARY FIBER

3 g

SUGARS

1 g

PROTEIN

4 g

SUN-DRIED TOMATO PESTO DIP

28 SERVINGS/SERVING SIZE: 2 TABLESPOONS

My daughter, who is not a huge sun-dried tomato fan, thought this was a great blend of flavors that worked well together. Serve it with crackers or Toasted Pita Wedges (see recipe).

1 1/2 cups dry-packed sun-dried tomatoes

1 (15-ounce) container low-fat ricotta cheese

1/2 cup chopped fresh parsley

1/3 cup chopped black olives

2 tablespoons pine nuts, toasted

3 tablespoons grated Parmesan cheese

1 teaspoon minced garlic

1 teaspoon olive oil

Salt and pepper to taste (optional)

1. In a small bowl, pour enough boiling water over the sun-dried tomatoes to cover. Let stand 15 minutes, then drain, reserving at least 1/3 cup liquid.

2. In a blender or food processor, combine the remaining ingredients plus 1/3 cup reserved liquid. Pulse only a few times, as you want the mixture creamy, but still chunky. Stir in more sun-dried tomato liquid or water if needed. Season with salt and pepper (if using).

EXCHANGES

1/2 Fat

CALORIES

33

CALORIES FROM FAT

13

TOTAL FAT

2 g

SATURATED FAT

1 g

CHOLESTEROL

4 mg

SODIUM

37 mg

TOTAL CARBOHYDRATE

3 g

DIETARY FIBER

1 g

SUGARS

1 g

PROTEIN

2 g

MEXICAN LAYERED DIP

25 SERVINGS/SERVING SIZE: 1/3 CUP

This is an updated, healthier version of the classic layered dip. This recipe doubles or triples well to feed any crowd.

2 (15-ounce) cans black beans, rinsed and drained

3 tablespoons salsa

1/2 cup corn (frozen or canned)

2 avocados, peeled and pitted

1 teaspoon lemon juice

1/2 teaspoon minced garlic

1 3/4 cups fat-free sour cream or plain fat-free yogurt (divided use) Salt and pepper to taste (optional)

1 (1 1/4-ounce) packet reduced-sodium taco seasoning mix

1 1/2 cups chopped tomatoes

1 bunch green onions, chopped

1/2 cup shredded, reduced-fat, sharp cheddar cheese

1. In a blender or food processor, blend the beans and salsa until smooth. Stir in the corn.

2. Spread the mixture into a 12-inch circle on a serving platter. In a small bowl, mash the avocados with the lemon juice and garlic. Mix in 1/4 cup sour cream. Season with salt and pepper (if using) and spread the mixture on top of the bean layer.

3. In another bowl, mix the remaining 1 1/2 cups sour cream with the taco seasoning mix. Spread this on top of the avocado mixture. Sprinkle with tomatoes, green onions, and cheese. Refrigerate before serving.

EXCHANGES

1 Starch

1/2 Fat

CALORIES

92

CALORIES FROM FAT

28

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

4 mg

SODIUM

210 mg

TOTAL CARBOHYDRATE

11 g

DIETARY FIBER

4 g

SUGARS

2 g

PROTEIN

4 g

SUPER SALSA

24 SERVINGS/SERVING SIZE: 2 TABLESPOONS

Open up a few jars of pre-made salsa and add avocado for a fun, effortless dish.

2 cups salsa

1 (11-ounce) can Mexican-style corn, drained

1 avocado, diced

2 tablespoons lemon juice

1. Combine all ingredients in a medium bowl.

EXCHANGES

1 Carbohydrate

CALORIES

30

CALORIES FROM FAT

11

TOTAL FAT

1 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

149 mg

TOTAL CARBOHYDRATE

5 g

DIETARY FIBER

1 g

SUGARS

1 g

PROTEIN

1 g

MANGO AND AVOCADO SALSA

16 SERVINGS/SERVING SIZE: 2 TABLESPOONS

Attention, all mango and avocado fans! Try this great salsa with fish, chicken, or pork, as well as the more traditional tortilla chips.

2 ripe mangos, chopped

1 avocado, chopped

1/3 cup finely chopped red onion

3 tablespoons lime juice

1 serrano pepper, seeded and chopped

Salt and pepper to taste (optional)

1. Combine all ingredients in a medium bowl and refrigerate before serving.

EXCHANGES

1/2 Fruit

1/2 Fat

CALORIES

40

CALORIES FROM FAT

17

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

2 mg

TOTAL CARBOHYDRATE

6 g

DIETARY FIBER

1 g

SUGARS

4 g

PROTEIN

0 g

ROASTED PEPPER AND MOZZARELLA SALSA

16 SERVINGS/SERVING SIZE: 2 TABLESPOONS

Buy a jar of roasted peppers and a package of shredded Mozzarella cheese, add a few ingredients, and you’ve thrown together a quick, delightful dip. Serve this with crackers or chips.

1 cup shredded part-skim mozzarella cheese

1 cup jarred roasted red peppers, drained and chopped

1 cup chopped green onions

1 1/2 teaspoons dried basil leaves

1 teaspoon olive oil Salt and pepper to taste (optional)

1. Mix all ingredients together in a medium bowl and refrigerate until ready to serve.

EXCHANGES

1/2 Fat

CALORIES

24

CALORIES FROM FAT

13

TOTAL FAT

1 g

SATURATED FAT

1 g

CHOLESTEROL

5 mg

SODIUM

61 mg

TOTAL CARBOHYDRATE

1 g

DIETARY FIBER

0 g

SUGARS

0 g

PROTEIN

2 g

QUICK SURPRISE GUACAMOLE

10 SERVINGS/SERVING SIZE: 2 TABLESPOONS

I served this dip to a group of friends and no one even suspected peas were involved. This is a great guiltless guacamole with a slightly sweeter taste. Double the recipe for larger groups.

1/2 cup frozen peas, thawed and mashed

1/2 cup mashed avocado

1/3 cup salsa

1/2 teaspoon minced garlic

1/2 teaspoon chili powder

1 teaspoon lime juice

1. In a blender or food processor, process the peas until smooth.

2. Mix the peas together with the remaining ingredients in a small bowl.

EXCHANGES

1/2 Fat

CALORIES

27

CALORIES FROM FAT

16

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

41 mg

TOTAL CARBOHYDRATE

3 g

DIETARY FIBER

1 g

SUGARS

1 g

PROTEIN

1 g

SUMMER GUACAMOLE

16 SERVINGS/SERVING SIZE: 2 TABLESPOONS

There’s a multitude of guacamole recipes, but this special summer adaptation takes advantage of your garden’s tomatoes and cucumbers.

2 medium avocados, peeled and pitted

1/4 cup fat-free sour cream or plain fat-free yogurt

1/3 cup coarsely chopped tomatoes

1/3 cup chopped cucumber

1/3 cup chopped red onion

1 tablespoon finely chopped jalapeños (optional)

2 tablespoons lime juice

Salt and pepper to taste (optional)

1. In a medium bowl, mash the avocados with the sour cream, leaving the mixture chunky.

2. Stir in the remaining ingredients and season with salt and pepper (if using). Refrigerate until ready to serve.

EXCHANGES

1 Fat

CALORIES

47

CALORIES FROM FAT

33

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

1 mg

SODIUM

5 mg

TOTAL CARBOHYDRATE

4 g

DIETARY FIBER

2 g

SUGARS

1 g

PROTEIN

1 g

CREAMY AVOCADO DIP

20 SERVINGS/SERVING SIZE: 2 TABLESPOONS

Avocado, ricotta, and a touch of jalapeño and wasabi spice up this creamy green goddess–style dip. It’s great with raw veggies or warmed tortilla wedges.

1 1/2 cups diced avocado (about

3 small avocados)

1 cup fat-free ricotta cheese

1/3 cup coarsely chopped onion

2 tablespoons coarsely chopped cilantro

2 tablespoons lime juice

1 tablespoon chopped, seeded jalapeño pepper

1 teaspoon wasabi

Salt and pepper to taste (optional)

1. In a blender or food processor, combine all ingredients and blend until smooth.

Refrigerate until serving time.

EXCHANGES

1/2 Fat

CALORIES

29

CALORIES FROM FAT

15

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

1 mg

SODIUM

25 mg

TOTAL CARBOHYDRATE

2 g

DIETARY FIBER

1 g

SUGARS

1 g

PROTEIN

2 g

MEDITERRANEAN LAYERED SPREAD

8 SERVINGS/SERVING SIZE: 1/2 CUP

This captivating dip layered with fantastic flavors is a showstopper! Feel free to double this recipe and watch it disappear. Serve with Toasted Pita Wedges (see recipe).

1 (7-ounce) container hummus

1 cup coarsely chopped fresh baby spinach

1/2 cup chopped tomatoes

1/2 cup chopped cucumber

1/4 cup chopped red onion

1/4 cup crumbled reduced-fat feta cheese

2 tablespoons sliced kalamata or black olives

1. Spread the hummus on a 9-inch serving plate.

2. Sprinkle evenly with the remaining ingredients and refrigerate until serving time.

EXCHANGES

1/2 Starch

1/2 Fat

CALORIES

61

CALORIES FROM FAT

31

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

2 mg

SODIUM

189 mg

TOTAL CARBOHYDRATE

5 g

DIETARY FIBER

2 g

SUGARS

1 g

PROTEIN

3 g

PUMPKIN HUMMUS

16 SERVINGS/SERVING SIZE: 2 TABLESPOONS HUMMUS, 2 PITA WEDGES

Hummus gets ready for fall with this appealing pumpkin twist to a Middle Eastern favorite. Serve this with Toasted Pita Wedges (see recipe).

1 (15-ounce) can pumpkin

1 tablespoon sesame oil

1 tablespoon lemon juice

1 teaspoon ground cumin

1/2 teaspoon minced garlic

1 tablespoon chopped fresh parsley (optional)

Dash salt (optional)

Dash cayenne pepper

1 tablespoon pumpkin seeds, toasted (optional)

1. In a medium bowl, mix together all ingredients except the pumpkin seeds until well combined.

2. Sprinkle the hummus with pumpkin seeds (if using) when ready to serve.

EXCHANGES

1/2 Starch

CALORIES

59

CALORIES FROM FAT

10

TOTAL FAT

1 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

82 mg

TOTAL CARBOHYDRATE

11 g

DIETARY FIBER

2 g

SUGARS

1 g

PROTEIN

2 g

DELUXE SPINACH DIP

20 SERVINGS/SERVING SIZE: 2 TABLESPOONS

Cannellini beans sneak in with artichokes, spinach, and green onions to create this zesty, chunky dip … great with veggies or crackers.

1 (15-ounce can) cannellini beans, rinsed and drained

1/2 cup chopped green onions

1 (14-ounce) can quartered artichoke hearts, drained and coarsely chopped

1 (10-ounce) package frozen chopped spinach, thawed and squeezed dry

1 cup fat-free sour cream or plain fat-free yogurt

2 tablespoons lemon juice

1 (3/4-ounce) packet garlic and herb salad dressing mix

Dash cayenne pepper

1. In a blender or food processor, blend the beans until smooth.

2. Combine the remaining ingredients in a medium bowl and stir in the beans. Refrigerate for 1 hour before serving.

EXCHANGES

1/2 Starch

CALORIES

41

CALORIES FROM FAT

0

TOTAL FAT

0 g

SATURATED FAT

0 g

CHOLESTEROL

2 mg

SODIUM

282 mg

TOTAL CARBOHYDRATE

7 g

DIETARY FIBER

2 g

SUGARS

2 g

PROTEIN

3 g

AHI TUNA TARTAR IN WON TON CUPS

12 SERVINGS/SERVING SIZE: 1 WON TON CUP

This perfect blend of Ahi tuna, sesame seeds, ginger, and avocado is impressive and simple to prepare.

6 ounces sushi-grade Ahi tuna, diced

2 tablespoons finely chopped green onions (green part only)

1 tablespoon sesame seeds, toasted

1 tablespoon lite soy sauce

1 teaspoon sesame oil

1 teaspoon peeled grated fresh ginger, or 1/2 teaspoon ground ginger

1/2 teaspoon minced garlic

1 avocado, diced

1 tablespoon lime juice

12 won ton wrappers

1. In a medium bowl, combine the tuna, green onions, sesame seeds, soy sauce, sesame oil, ginger, and garlic. Cover and refrigerate until serving time.

2. Preheat the oven to 350 degrees. Coat a mini muffin pan with nonstick cooking spray and press a won ton wrapper into each cup. Bake 7 minutes or until golden brown. Cool and store in zippered plastic bags until ready to use.

3. When ready to serve, toss the avocado with the lime juice and mix with the tuna. Fill the won ton cups with the tuna mixture.

EXCHANGES

1/2 Starch

1/2 Fat

CALORIES

75

CALORIES FROM FAT

31

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

7 mg

SODIUM

45 mg

TOTAL CARBOHYDRATE

7 g

DIETARY FIBER

1 g

SUGARS

0 g

PROTEIN

5 g

SIMPLE SPICY SHRIMP

4 SERVINGS/SERVING SIZE: 1/4 CUP

A skillet and seasoned shrimp create this quick, dazzling dish. Serve it with toothpicks for an appetizer, or mound over mixed greens for a main dish salad. I usually double this recipe, as these shrimp seem to disappear.

1 pound peeled raw medium or large shrimp

1 teaspoon sugar Dash salt

1 tablespoon chili powder

1/2 teaspoon ground cumin

1/2 teaspoon dried oregano leaves

1 tablespoon olive oil

1. In a zippered plastic bag, combine all ingredients except the oil. Toss to coat well.

2. In a large nonstick skillet coated with nonstick cooking spray, heat the oil over medium heat. Add the shrimp and sauté, stirring occasionally, until the shrimp are done (about 4–6 minutes, depending on their size).

EXCHANGES

3 Lean Meat

CALORIES

127

CALORIES FROM FAT

42

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

168 mg

SODIUM

213 mg

TOTAL CARBOHYDRATE

2 g

DIETARY FIBER

1 g

SUGARS

1 g

PROTEIN

18 g

SHRIMP, AVOCADO, AND ARTICHOKE SPREAD

15 SERVINGS/SERVING SIZE: 1/3 CUP

No one will guess the secret sauce on these shrimp, artichokes, capers, and green onions is made of mustard and ketchup! Use this as a spread with crackers or on a bed of lettuce. My sister leaves out the shrimp and gets the same rave reviews.

1/2 cup Creole mustard

1/4 cup ketchup

1 pound peeled, cooked, medium shrimp

2 tablespoons lemon juice

2 (14-ounce) cans quartered artichoke hearts, drained

1 avocado, diced

3 tablespoons capers, drained

1 bunch green onions, chopped

1. In a small bowl, mix together the mustard and ketchup.

2. In a medium bowl, combine the remaining ingredients, add the sauce, and toss to coat.

EXCHANGES

1/2 Carbohydrate

1 Lean Meat

CALORIES

84

CALORIES FROM FAT

26

TOTAL FAT

3 g

SATURATED FAT

0 g

CHOLESTEROL

59 mg

SODIUM

425 mg

TOTAL CARBOHYDRATE

7 g

DIETARY FIBER

2 g

SUGARS

3 g

PROTEIN

8 g

SHRIMP REMOULADE

16 SERVINGS/SERVING SIZE: 1/4 CUP

Serve this simple shrimp classic with spicy horseradish dressing on a bed of lettuce as a first course or light lunch, or with crackers as a dip.

2 tablespoons light mayonnaise

2 tablespoons plain fat-free yogurt

2 tablespoons prepared horseradish

2 tablespoons mustard (Creole or grainy)

2 tablespoons Dijon mustard

1 tablespoon lemon juice

1/3 cup chopped fresh parsley

1 bunch green onions, chopped Salt and pepper to taste (optional)

2 pounds peeled cooked shrimp

1. In a medium bowl, mix together the mayonnaise, yogurt, horseradish, mustards, lemon juice, parsley, and green onions. Season with salt and pepper (if using).

2. Mix in the shrimp and refrigerate until serving time.

EXCHANGES

2 Very Lean Meat

CALORIES

73

CALORIES FROM FAT

13

TOTAL FAT

1 g

SATURATED FAT

0 g

CHOLESTEROL

111 mg

SODIUM

222 mg

TOTAL CARBOHYDRATE

2 g

DIETARY FIBER

1 g

SUGARS

1 g

PROTEIN

12 g

SHRIMP COCKTAIL SPREAD

16 SERVINGS/SERVING SIZE: 2 TABLESPOONS

People love shrimp cocktails, and this dip combines all the cocktail components into one zesty spread. Make it ahead of time and refrigerate it until you’re ready to serve.

2 (8-ounce) packages fat-free cream cheese, softened

1 tablespoon Worcestershire sauce

1/2 teaspoon minced garlic

1/2 teaspoon hot pepper sauce

1 (12-ounce) bottle shrimp cocktail sauce

1/2 cup chopped green onions

2 cups peeled, cooked, small shrimp

2 tablespoons minced parsley

1. In a small bowl, blend together the cream cheese, Worcestershire sauce, garlic, and hot pepper sauce. Spread the mixture on the bottom of a 9-inch serving plate.

2. Pour the cocktail sauce evenly over the cream cheese mixture and sprinkle with green onions, shrimp, and parsley to serve.

EXCHANGES

1 Very Lean Meat

CALORIES

68

CALORIES FROM FAT

0

TOTAL FAT

0 g

SATURATED FAT

0 g

CHOLESTEROL

60 mg

SODIUM

286 mg

TOTAL CARBOHYDRATE

4 g

DIETARY FIBER

0 g

SUGARS

3 g

PROTEIN

10 g

MEATY BISCUIT CUPS

20 SERVINGS/SERVING SIZE: 1 BISCUIT CUP

These simple ingredients of beef, barbecue sauce, and corn on flaky biscuits create a great appetizer pickup for crisp fall nights.

1 pound 95% lean ground beef sirloin

1/3 cup finely chopped red onion

1/3 cup barbecue sauce

1/2 cup frozen corn, thawed

1 (10-ounce) can flaky refrigerator biscuits

1/2 cup shredded, reduced-fat, sharp cheddar cheese

1. Preheat the oven to 400 degrees.

2. In a medium nonstick skillet coated with nonstick cooking spray, sauté the beef and onion over medium heat about 5 minutes or until the beef is done, stirring occasionally. Drain any excess fat and add the barbecue sauce and corn, mixing well.

3. Separate each biscuit in half and press each half into nonstick muffin tins coated with nonstick cooking spray. Press the sides of each biscuit gently up into a cup shape.

4. Divide the beef mixture into each biscuit cup and bake for 10 minutes. Remove from the oven and sprinkle with cheese. Return to the oven for 1 minute or until the cheese melts.

EXCHANGES

1/2 Starch

1 Lean Meat

CALORIES

97

CALORIES FROM FAT

33

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

15 mg

SODIUM

219 mg

TOTAL CARBOHYDRATE

9 g

DIETARY FIBER

0 g

SUGARS

3 g

PROTEIN

7 g

HOMEMADE TORTILLA CHIPS

1 SERVING/SERVING SIZE: 6 CHIPS

These chips are simple to make. Try assorted colored and flavored tortillas for added festivity and flavor to your table. Make them ahead and store them in zippered plastic bags.

1 (6-inch) flour tortilla

Coarse salt (optional)

1. Preheat the oven to 375 degrees.

2. Use a pizza cutter or kitchen scissors to cut the tortilla into 6 triangles. Spray with nonstick cooking spray and sprinkle with salt (if using).

3. Bake for 5–7 minutes. Serve warm or at room temperature; store in zippered plastic bags.

EXCHANGES

1 Starch

CALORIES

94

CALORIES FROM FAT

18

TOTAL FAT

2 g

SATURATED FAT

1 g

CHOLESTEROL

0 mg

SODIUM

139 mg

TOTAL CARBOHYDRATE

16 g

DIETARY FIBER

1 g

SUGARS

0 g

PROTEIN

3 g

TOASTED PITA WEDGES

16 SERVINGS/SERVING SIZE: 2 WEDGES

These easy, toasty wedges are terrific with dips or soups.

4 (6-inch) pitas, each cut into 8 wedges

1. Preheat the oven to 425 degrees.

2. Place the pita wedges on a baking sheet coated with nonstick cooking spray and bake for 6–8 minutes or until toasted.

EXCHANGES

1/2 Starch

CALORIES

41

CALORIES FROM FAT

0

TOTAL FAT

0 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

80 mg

TOTAL CARBOHYDRATE

8 g

DIETARY FIBER

0 g

SUGARS

0 g

PROTEIN

1 g

CHINESE CHICKEN WON TON CUPS

24 SERVINGS/SERVING SIZE: 2 WON TONS

Grab a bag of cabbage mix and a warm rotisserie chicken for a quick and easy party pick-me-up with Asian flair. This versatile filling can be used on sandwiches, as a salad, or for lettuce or tortilla wraps.

48 won ton wrappers

3 1/2 cups shredded cabbage mix

1 1/2 cups cooked, finely chopped, skinless chicken breast

1 (8-ounce) can water chestnuts, drained and finely chopped

1 bunch green onions, chopped

2 teaspoons sesame oil

1/3 cup Hoisin sauce, or to taste

1. Preheat the oven to 350 degrees.

2. Press the won ton wrappers into mini muffin pans coated with nonstick cooking spray. Bake for 6–8 minutes or until golden; set aside to cool in the pan.

3. In a large bowl, combine the cabbage, chicken, water chestnuts, and green onions. Mix together the sesame oil and Hoisin sauce and stir into cabbage mix. When ready to serve, spoon into cooled won ton cups.

EXCHANGES

1 Starch

CALORIES

78

CALORIES FROM FAT

9

TOTAL FAT

1 g

SATURATED FAT

0 g

CHOLESTEROL

9 mg

SODIUM

63 mg

TOTAL CARBOHYDRATE

12 g

DIETARY FIBER

1 g

SUGARS

2 g

PROTEIN

4 g

SPINACH DIP OLÉ

12 SERVINGS/SERVING SIZE: 1/3 CUP

Five ingredients create this quick, effortless spinach dip. The salsa has all the seasonings you need.

2 tablespoons all-purpose flour

1 cup fat-free milk

2 (10-ounce) packages frozen chopped spinach, cooked and well drained

1 cup picante sauce or salsa

1 cup shredded reduced-fat Monterey Jack cheese or reduced-fat Mexican blend cheese

1. In a medium saucepan, heat the flour and milk over medium heat for 3–5 minutes or until thickened, stirring constantly.

2. Add the spinach, picante sauce, and cheese and cook, stirring constantly, until the cheese is melted.

EXCHANGES

1/2 Carbohydrate

1/2 Fat

CALORIES

57

CALORIES FROM FAT

19

TOTAL FAT

2 g

SATURATED FAT

1 g

CHOLESTEROL

6 mg

SODIUM

236 mg

TOTAL CARBOHYDRATE

5 g

DIETARY FIBER

2 g

SUGARS

1 g

PROTEIN

5 g

CHICKEN ROSEMARY STRIPS

15 SERVINGS/SERVING SIZE: 2 OUNCES

Seasoned chicken strips work great for a party or a quick meal. You can make them ahead of time and reheat when you’re ready to serve.

1/2 cup fat-free Italian dressing

1/4 cup lemon juice

1 tablespoon minced garlic

2 tablespoons Worcestershire sauce

1 tablespoon dried rosemary leaves Pepper to taste

2 pounds boneless skinless chicken breasts, cut into strips

1. In a medium glass bowl, mix the Italian dressing, lemon juice, garlic, Worcestershire sauce, rosemary, and pepper. Add the chicken strips and stir to coat. Cover and marinate in the refrigerator at least 30 minutes or overnight.

2. Preheat the broiler. Place the strips on a baking sheet lined with foil and pour the marinade on top. Broil the strips for 10 minutes on each side or until done.

EXCHANGES

2 Very Lean Meat

CALORIES

74

CALORIES FROM FAT

14

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

34 mg

SODIUM

166 mg

TOTAL CARBOHYDRATE

2 g

DIETARY FIBER

0 g

SUGARS

1 g

PROTEIN

12 g

CHEESY CRAB NACHOS

12 SERVINGS/SERVING SIZE: 3 NACHO CHIPS

Each bite of these mild, scrumptious nachos melts in your mouth.

3 dozen baked tortilla chips

1/4 cup fat-free sour cream

2 tablespoons light mayonnaise

2 tablespoons finely chopped onion

1/4 teaspoon dried dill leaves

1 cup white or back fin lump crabmeat, picked through for shells

Salt and pepper to taste (optional)

1 cup shredded, reduced-fat, sharp cheddar cheese

Dash paprika

1. Preheat the oven to 350 degrees.

2. Arrange the tortilla chips in a single layer on a baking sheet. In a bowl, combine the sour cream, mayonnaise, onion, and dill. Fold in the crabmeat and season with salt and pepper (if using).

3. Divide the mixture evenly on the chips. Sprinkle with cheese and paprika. Bake for 6–8 minutes or until the cheese is melted.

EXCHANGES

1/2 Starch

1/2 Fat

CALORIES

79

CALORIES FROM FAT

29

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

17 mg

SODIUM

190 mg

TOTAL CARBOHYDRATE

7 g

DIETARY FIBER

1 g

SUGARS

0 g

PROTEIN

6 g

SMOKED SALMON PIZZA

12 SERVINGS/SERVING SIZE: 1 PIECE

This awesome combination of smoked salmon, onion, and capers makes a pizza that will “wow” you. Serve it as an appetizer for a party or an evening meal. It’s good with chopped avocado, too.

1 10-inch Boboli pizza crust

1 tablespoon olive oil

1/2 cup fat-free sour cream

1 tablespoon lemon juice

2 tablespoons chopped fresh dill, or 2 teaspoons dried dill leaves

2 tablespoons capers, drained

1/2 cup chopped red onion

3 ounces smoked salmon, cut into pieces

1. Brush the pizza crust with oil and bake according to package directions.

2. Meanwhile, in a small bowl, combine the sour cream, lemon juice, dill, and capers.

3. Spread the sour cream mixture on the hot, crispy crust.

Sprinkle with onion and salmon to serve.

EXCHANGES

1 Starch

1/2 Fat

CALORIES

94

CALORIES FROM FAT

24

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

3 mg

SODIUM

317 mg

TOTAL CARBOHYDRATE

13 g

DIETARY FIBER

1 g

SUGARS

1 g

PROTEIN

5 g

BREADS, MUFFINS, & BRUNCH

Speedy Savory Biscuits

Italian Roasted Red Pepper Bread

Artichoke Toast Slices

Yam Biscuits

Banana Blueberry Muffins

Sweet Potato, Apple, and Walnut Muffins

Raspberry Surprise Bran Muffins

Peanut Butter Snack Spread

Nutty Yam Banana Bread

Chocolate Zucchini Bread

Zucchini Oatmeal Bread

Blueberry Bread

Banana Bread

Banana Pancakes

Oatmeal Pancakes

Blueberry Pancakes

Berry French Toast

Spinach and Artichoke Overnight Breakfast Bake

Breakfast Muffins on the Go

Southwestern Egg Wraps

Cheesy Grits with Peppers and Shrimp

Shrimp Fiesta over Creamed Polenta

Chocolate Espresso Smoothie

Quick Morning Smoothie

SPEEDY SAVORY BISCUITS

12 SERVINGS/SERVING SIZE: 1 BISCUIT

I decided I wanted these biscuits at the last minute and they still beat my main course to the table. They’re speedy, savory, and sensational!

2 cups all-purpose baking mix

2/3 cup water

1/3 cup shredded, reduced-fat, sharp cheddar cheese

1 teaspoon butter, melted

1 tablespoon chopped fresh parsley, or 1 teaspoon dried parsley flakes

1 teaspoon garlic powder

1. Preheat the oven to 450 degrees.

2. In a medium bowl, combine the baking mix, water, and cheese, mixing thoroughly. Spoon the mixture into 12 portions on a nonstick baking sheet coated with nonstick cooking spray.

3. In a small bowl, mix together the butter, parsley, and garlic powder. Brush butter mixture on the top of each biscuit and bake for 8–10 minutes or until golden.

EXCHANGES

1 Starch

1/2 Fat

CALORIES

94

CALORIES FROM FAT

36

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

3 mg

SODIUM

280 mg

TOTAL CARBOHYDRATE

13 g

DIETARY FIBER

0 g

SUGARS

0 g

PROTEIN

2 g

ITALIAN ROASTED RED PEPPER BREAD

8 SERVINGS/SERVING SIZE: 1 SLICE

This wonderful, easy-to-make bread is hard to resist hot out of the oven.

1 egg

3/4 cup fat-free milk

2 tablespoons olive oil

1 1/2 cups all-purpose flour

1 teaspoon baking powder

1/2 teaspoon baking soda

1 teaspoon sugar

1 teaspoon garlic powder

1 1/2 teaspoons dried basil leaves

1 1/2 teaspoons dried oregano leaves

1/4 cup chopped green onions

3 tablespoons grated Parmesan cheese

2/3 cup chopped jarred roasted red peppers

1. Preheat the oven to 375 degrees.

2. In a small bowl, whisk together the egg, milk, and oil. In a large bowl, combine the remaining ingredients except the peppers.

3. Stir the egg mixture into the dry ingredients just until combined. Fold in the red peppers.

4. Transfer the batter to an 8 1/2 × 4 1/2 × 2 1/2-inch nonstick loaf pan coated with nonstick cooking spray. Bake for 30–35 minutes or until the top is crispy.

EXCHANGES

1 1/2 Starch

1/2 Fat

CALORIES

148

CALORIES FROM FAT

43

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

29 mg

SODIUM

198 mg

TOTAL CARBOHYDRATE

21 g

DIETARY FIBER

1 g

SUGARS

2 g

PROTEIN

5 g

ARTICHOKE TOAST SLICES

16 SERVINGS/SERVING SIZE: 1 SLICE

This sensational bread, featuring artichokes baked in a light cheese mixture, makes a great accompaniment to soups and stews, a wonderful snack, or a fun party food. You can make the topping ahead of time, then refrigerate it until you need it.

1 (16-ounce) loaf Italian bread or whole wheat bread

2/3 cup fat-free sour cream

1/2 teaspoon minced garlic

1 (14-ounce) can quartered artichoke hearts, drained and coarsely chopped

2/3 cup shredded, reduced-fat Monterey Jack cheese

1/2 cup chopped green onions

Dash hot pepper sauce

Salt and pepper to taste (optional)

2 tablespoons grated Parmesan cheese

1. Preheat the oven to 350 degrees.

2. Slice the bread in half lengthwise and carefully scoop out the bread in the center with your fingers, then cut it into small chunks. Toast 2 cups of the chunks in the oven for 5–7 minutes until light brown, then let cool.

3. In a medium bowl, combine all ingredients except the Parmesan cheese. Fold in the toasted bread. Spoon the mixture into the bread shells.

4. Sprinkle each bread half with Parmesan cheese and bake for 18–20 minutes or until the cheese is melted. Cut into slices to serve.

EXCHANGES

1 Starch

CALORIES

110

CALORIES FROM FAT

18

TOTAL FAT

2 g

SATURATED FAT

1 g

CHOLESTEROL

5 mg

SODIUM

259 mg

TOTAL CARBOHYDRATE

17 g

DIETARY FIBER

1 g

SUGARS

1 g

PROTEIN

5 g

YAM BISCUITS

18 SERVINGS/SERVING SIZE: 1 BISCUIT

With quick pantry ingredients, whip up these effortless biscuits with crisp crusts and a tender texture. The dough is simple to work with and rolls or pats easily. Try them with Pulled Pork Roast (see recipe).

3 cups all-purpose baking mix

1/2 teaspoon ground cinnamon

1 (15-ounce) can sweet potatoes (yams), drained and mashed

3/4 cup fat-free milk

1. Preheat the oven to 450 degrees.

2. In a medium bowl, combine the baking mix and cinnamon. Add the sweet potatoes and milk, stirring until well mixed.

3. Roll the dough out on a floured surface to between a 3/4- to 1-inch thickness. Cut with a 2-inch biscuit cutter or a glass and place on a nonstick baking sheet. Bake for 10–12 minutes or until golden brown.

EXCHANGES

1 Starch

1/2 Fat

CALORIES

107

CALORIES FROM FAT

28

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

0 mg

SODIUM

269 mg

TOTAL CARBOHYDRATE

18 g

DIETARY FIBER

1 g

SUGARS

2 g

PROTEIN

2 g

BANANA BLUEBERRY MUFFINS

12 SERVINGS/SERVING SIZE: 1 MUFFIN

Don’t toss out those overripe bananas! These banana-based muffins burst with blueberries and cinnamon. Add some walnuts, if you like.

1 cup mashed bananas (about 2 bananas)

1/3 cup light brown sugar

3 tablespoons canola oil l egg, slightly beaten

1 teaspoon vanilla extract

1 cup all-purpose flour

3/4 cup whole wheat or all-purpose flour

2 teaspoons baking powder

1/4 teaspoon baking soda

1 teaspoon ground cinnamon

1/2 cup buttermilk

1 cup fresh or frozen blueberries (if frozen, do not thaw)

1. Preheat the oven to 375 degrees. In a large bowl, combine the bananas, brown sugar, and oil. Stir in the egg and vanilla.

2. In a small bowl, combine the flours, baking powder, baking soda, and cinnamon.

3. Using a third of the flour mixture each time, add the flour mixture alternating with the buttermilk to the banana mixture, stirring lightly after each addition just until moist.

4. Fold in the blueberries and spoon the batter into paper-lined or nonstick muffin tins. Bake for 20 minutes or until the muffins spring back when touched lightly in the center.

EXCHANGES

1 Starch

1 Fruit

1/2 Fat

CALORIES

153

CALORIES FROM FAT

39

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

18 mg

SODIUM

113 mg

TOTAL CARBOHYDRATE

26 g

DIETARY FIBER

2 g

SUGARS

10 g

PROTEIN

3 g

SWEET POTATO, APPLE, AND WALNUT MUFFINS

18 SERVINGS/SERVING SIZE: 1 MUFFIN

Tart apples, naturally sweet yams, and crunchy walnuts create this yummy, moist muffin.

1 cup all-purpose flour

3/4 cup whole wheat or all-purpose flour

1 1/2 teaspoons baking powder

1 1/2 teaspoons ground cinnamon

3 tablespoons canola oil

1/3 cup light brown sugar

1 egg

1 egg white

1 (15-ounce) can sweet potatoes (yams), drained and mashed

1/2 cup fat-free milk

1 1/2 cups peeled, chopped baking apples

1/3 cup chopped walnuts

1. Preheat the oven to 400 degrees.

2. In a large bowl, combine the flours, baking powder, and cinnamon. In a medium bowl, combine the oil, brown sugar, egg, egg white, sweet potatoes, and milk until well mixed.

3. Make a well in the center of the flour mixture and add the sweet potato mixture, stirring just until moist. Do not overmix. Fold in the apples and walnuts.

4. Spoon batter into paper-lined or nonstick muffin tins, filling about three-fourths full. Bake for 20–25 minutes or until the muffins spring back when touched lightly in the center.

EXCHANGES

1 1/2 Starch

1/2 Fat

CALORIES

127

CALORIES FROM FAT

38

TOTAL FAT

4 g

SATURATED FAT

0 g

CHOLESTEROL

12 mg

SODIUM

58 mg

TOTAL CARBOHYDRATE

20 g

DIETARY FIBER

2 g

SUGARS

7 g

PROTEIN

3 g

RASPBERRY SURPRISE BRAN MUFFINS

24 SERVINGS/SERVING SIZE: 1 MUFFIN

These grainy, fruity muffins have a surprise bite of raspberry preserves inside.

1 1/2 cups all-purpose flour

1 cup whole wheat or all-purpose flour

1/4 cup sugar

1/2 cup light brown sugar

2 teaspoons baking powder

1/2 teaspoon baking soda

1 1/2 cups buttermilk

1/3 cup canola oil

2 eggs

1 teaspoon vanilla extract

4 cups bran flakes cereal

1 cup fresh or frozen raspberries

1/2 cup sugar-free raspberry preserves

1. Preheat the oven to 400 degrees. Line 24 cups of muffin tins with paper cups.

2. In a medium bowl, combine the flours, sugar, brown sugar, baking powder, and baking soda. In a large bowl, whisk together the buttermilk, oil, eggs, and vanilla. Add flour mixture, bran cereal, and raspberries to the egg mixture, stirring just until blended.

3. Spoon about a heaping tablespoon of batter into each muffin cup. Make a well in the center of the batter and fill with 1 teaspoon raspberry preserves. Cover with more batter until three-fourths full. Bake for 20–25 minutes or until the muffins spring back when touched lightly in the center.

EXCHANGES

1 1/2 Starch

1/2 Fat

CALORIES

138

CALORIES FROM FAT

36

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

18 mg

SODIUM

133 mg

TOTAL CARBOHYDRATE

25 g

DIETARY FIBER

2 g

SUGARS

9 g

PROTEIN

3 g

PEANUT BUTTER SNACK SPREAD

8 SERVINGS/SERVING SIZE: 1 TABLESPOON

This quick, fuss-free spread is nice to keep around for bagels, crackers, or bananas. Let it soften outside the fridge for easier speading.

1 tablespoon fat-free instant dry milk powder

1 tablespoon water

1 teaspoon vanilla extract

1 tablespoon honey

1/3 cup smooth peanut butter

1. In a small bowl, combine the milk powder, water, and vanilla and stir to moisten.

2. Add the honey and peanut butter, stirring slowly until blended. Store in the refrigerator.

EXCHANGES

1/2 Carbohydrate

1 Fat

CALORIES

75

CALORIES FROM FAT

48

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

0 mg

SODIUM

53 mg

TOTAL CARBOHYDRATE

5 g

DIETARY FIBER

1 g

SUGARS

4 g

PROTEIN

3 g

NUTTY YAM BANANA BREAD

16 SERVINGS/SERVING SIZE: 1 SLICE

It’s hard to beat the flavor combination of naturally sweet bananas, yams, and crunchy walnuts in this nutrition-packed bread.

1/2 cup mashed bananas (about 1 banana)

1 cup mashed sweet potatoes (yams)

1/3 cup light brown sugar

1/4 cup canola oil

1 teaspoon vanilla extract

1 egg

1 egg white

1 1/4 cups all-purpose flour

1 teaspoon baking soda

1/2 teaspoon baking powder

1 teaspoon ground cinnamon

1/2 cup chopped walnuts

1. Preheat the oven to 350 degrees. Coat a 9 × 5 × 3-inch nonstick loaf pan with nonstick cooking spray.

2. In a large bowl, mix together the bananas, sweet potatoes, brown sugar, oil, vanilla, egg, and egg white. In a small bowl, combine the flour, baking soda, baking powder, and cinnamon.

3. Stir the flour mixture into the banana mixture, mixing just until combined. Stir in the walnuts. Transfer the batter to the loaf pan and bake for 40–45 minutes or until a toothpick inserted in the center comes out clean.

EXCHANGES

1 Starch

1 Fat

CALORIES

137

CALORIES FROM FAT

57

TOTAL FAT

6 g

SATURATED FAT

1 g

CHOLESTEROL

13 mg

SODIUM

94 mg

TOTAL CARBOHYDRATE

18 g

DIETARY FIBER

1 g

SUGARS

7 g

PROTEIN

3 g

CHOCOLATE ZUCCHINI BREAD

16 SERVINGS/SERVING SIZE: 1 SLICE

This delicious chocolate bread gets extra moisture and nutrition from unassuming zucchini. Chocolate lovers will be delighted.

1 cup all-purpose flour

1/2 cup whole wheat or all-purpose flour

1/4 cup cocoa

1 teaspoon baking soda

1/2 teaspoon ground cinnamon

1/2 teaspoon baking powder

1 cup light brown sugar

2 large eggs

1/3 cup canola oil

1 teaspoon vanilla extract

1 1/2 cups shredded zucchini

1/2 cup chopped walnuts

1/4 cup fat-free milk

1. Preheat the oven to 350 degrees. Coat a 9 × 5 × 3-inch nonstick loaf pan with nonstick cooking spray.

2. In a medium bowl, combine the flours, cocoa, baking soda, cinnamon, and baking powder. In a large bowl, blend together the brown sugar, eggs, oil, and vanilla. Stir in the zucchini and walnuts.

3. Using a third of the flour mixture each time, add the flour mixture alternating with the milk to the zucchini mixture, stirring lightly after each addition just until moist.

4. Transfer the batter to the pan and bake for 45–55 minutes or until a toothpick inserted in the center comes out clean. Do not overbake.

EXCHANGES

1 1/2 Starch

1 Fat

CALORIES

177

CALORIES FROM FAT

72

TOTAL FAT

8 g

SATURATED FAT

1 g

CHOLESTEROL

27 mg

SODIUM

108 mg

TOTAL CARBOHYDRATE

24 g

DIETARY FIBER

1 g

SUGARS

14 g

PROTEIN

3 g

ZUCCHINI OATMEAL BREAD

16 SERVINGS/SERVING SIZE: 1 SLICE

With some leftover zucchini, I whipped up this amazingly moist bread. The oatmeal added texture and the cinnamon added spice to this quick, flavorful, and nutritious bread.

1 cup all-purpose flour

1/2 cup whole wheat or all-purpose flour

1/2 cup dark or light brown sugar

1/3 cup sugar

1 1/2 teaspoons ground cinnamon

1 teaspoon baking soda

1/2 teaspoon baking powder

1 cup old-fashioned oatmeal

2 eggs

1/3 cup canola oil

2 teaspoons vanilla extract

2 cups shredded zucchini

1. Preheat the oven to 350 degrees.

2. In a large bowl, combine the flours, brown sugar, sugar, cinnamon, baking soda, and baking powder. Stir in the oatmeal.

3. In a small bowl, whisk together the eggs, oil, and vanilla. Make a well in the center of the flour mixture and pour in the egg mixture; stir lightly. Stir in the zucchini. Do not overmix.

4. Transfer the batter to a nonstick 9 × 5 × 3-inch loaf pan coated with nonstick cooking spray. Bake for 40–45 minutes or until a toothpick inserted in the center comes out clean. Do not overbake.

EXCHANGES

1 1/2 Starch

1 Fat

CALORIES

157

CALORIES FROM FAT

52

TOTAL FAT

6 g

SATURATED FAT

1 g

CHOLESTEROL

26 mg

SODIUM

104 mg

TOTAL CARBOHYDRATE

24 g

DIETARY FIBER

1 g

SUGARS

11 g

PROTEIN

3 g

BLUEBERRY BREAD

16 SERVINGS/SERVING SIZE: 1 SLICE

This delicious bread perfectly pairs blueberry flavor with a hint of orange.

2 cups all-purpose flour, or 1 cup all-purpose flour and

1 cup whole wheat flour

2/3 cup sugar

1 teaspoon baking powder

1 teaspoon baking soda

1/4 cup canola oil

1/3 cup fat-free milk

1/3 cup orange juice

1 tablespoon orange zest

1 egg

1 egg white

1 cup fresh or frozen blueberries (if frozen, do not thaw)

1 tablespoon orange juice

1 teaspoon honey

1. Preheat the oven to 350 degrees. Coat a 9 × 5 × 3-inch loaf pan with nonstick cooking spray.

2. In a medium bowl, combine the flour, sugar, baking powder, and baking soda. In a large bowl, combine the oil, milk, orange juice, orange zest, egg, and egg white.

3. Add the flour mixture to the orange juice mixture, stirring just until combined. Fold in the blueberries. Transfer the batter to the pan and bake for 40–45 minutes or until a toothpick inserted in the center comes out clean.

4. In a microwave-safe dish, combine the orange juice and honey. Microwave for about 20 seconds or until boiling. Drizzle over the hot bread.

EXCHANGES

1 1/2 Starch

1/2 Fat

CALORIES

137

CALORIES FROM FAT

36

TOTAL FAT

4 g

SATURATED FAT

0 g

CHOLESTEROL

13 mg

SODIUM

114 mg

TOTAL CARBOHYDRATE

23 g

DIETARY FIBER

1 g

SUGARS

10 g

PROTEIN

3 g

BANANA BREAD

16 SERVINGS/SERVING SIZE: 1 SLICE

Nothing beats good old-fashioned banana bread! Toss in 1/2–1 cup tart cranberries (dried or fresh) for extra zing.

1 cup mashed bananas (about 2 bananas)

1/2 cup light brown sugar

1/4 cup canola oil

1 egg

1 egg white

1 teaspoon vanilla extract

1 cup all-purpose flour

3/4 cup whole wheat or all-purpose flour

1/2 teaspoon baking soda

1 teaspoon baking powder

1 teaspoon ground cinnamon

1/2 cup old-fashioned oatmeal

1/4 cup fat-free milk

1/2 cup chopped walnuts (optional)

1. Preheat the oven to 350 degrees. Coat a 9-inch loaf pan with nonstick cooking spray.

2. In a medium bowl, beat together the bananas, brown sugar, oil, egg, egg white, and vanilla until well mixed. In another bowl, combine the flour, baking soda, baking powder, cinnamon, and oatmeal.

3. Using a third of the flour mixture each time, add the flour mixture alternating with the milk to the egg mixture, stirring lightly after each addition just until combined. Stir in the walnuts (if using).

4. Pour the batter into the prepared pan. Bake for 40–50 minutes, or until a toothpick inserted in the center comes out clean.

EXCHANGES

1 1/2 Starch

1/2 Fat

CALORIES

133

CALORIES FROM FAT

38

TOTAL FAT

4 g

SATURATED FAT

0 g

CHOLESTEROL

13 mg

SODIUM

75 mg

TOTAL CARBOHYDRATE

22 g

DIETARY FIBER

2 g

SUGARS

8 g

PROTEIN

3 g

BANANA PANCAKES

12 SERVINGS/SERVING SIZE: 1 PANCAKE

You won’t miss the syrup while enjoying these light, banana-filled pancakes.

1 1/4 cups all-purpose flour, or 3/4 cup whole wheat flour and 1/2 cup all-purpose flour

2 teaspoons baking powder

1 tablespoon sugar

1 1/4 cups fat-free milk

1 tablespoon canola oil

1 teaspoon vanilla extract

3/4 cup chopped banana

1. In a medium bowl, combine the flour, baking powder, and sugar. Stir in the milk, oil, and vanilla just until mixed; the batter will be lumpy. Stir in the banana.

2. Heat a nonstick skillet coated with nonstick cooking spray over medium heat. Using 1/4 cup batter per pancake, cook pancakes 1–2 minutes on each side or until lightly browned.

EXCHANGES

1 Starch

CALORIES

80

CALORIES FROM FAT

12

TOTAL FAT

1 g

SATURATED FAT

0 g

CHOLESTEROL

1 mg

SODIUM

78 mg

TOTAL CARBOHYDRATE

12 g

DIETARY FIBER

1 g

SUGARS

4 g

PROTEIN

2 g

OATMEAL PANCAKES

16 SERVINGS/SERVING SIZE: 1 PANCAKE

I keep these pancakes in the freezer and pop them in the microwave for a quick breakfast. The whole wheat flour boosts the fiber and adds a nutty flavor to these fantastic pancakes.

1 cup old-fashioned oatmeal

2 cups buttermilk

1 tablespoon canola oil

1 egg

2 egg whites

3 tablespoons light brown sugar

1 teaspoon vanilla extract

1 1/2 cups whole wheat flour or all-purpose flour

1 teaspoon ground cinnamon

1 teaspoon baking powder

1 teaspoon baking soda

1. In a large bowl, combine the oatmeal and buttermilk and let stand for 2 minutes. Beat in the oil, egg, egg whites, brown sugar, and vanilla.

2. In a small bowl, combine the flour, cinnamon, baking powder, and baking soda. Add the dry ingredients to the oatmeal mixture, stirring just until combined.

3. Heat a nonstick skillet coated with nonstick cooking spray over medium heat. Using 1/4 cup batter per pancake, cook pancakes 1–2 minutes on each side or until lightly browned.

EXCHANGES

1 Starch

CALORIES

94

CALORIES FROM FAT

18

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

14 mg

SODIUM

149 mg

TOTAL CARBOHYDRATE

16 g

DIETARY FIBER

2 g

SUGARS

4 g

PROTEIN

4 g

BLUEBERRY PANCAKES

10 SERVINGS/SERVING SIZE: 1 PANCAKE

Blueberries add a burst of flavor to these classic pancakes.

1 cup buttermilk

3 egg whites

1 tablespoon sugar

1 tablespoon canola oil

1/2 cup all-purpose flour

1/2 cup whole wheat or all-purpose flour

1 teaspoon baking powder

1/2 teaspoon baking soda

1 cup fresh or frozen blueberries (if frozen, do not thaw)

1. In a large bowl, whisk together the buttermilk, egg whites, sugar, and oil. In a small bowl, combine the flours, baking powder, and baking soda.

2. Add the flour mixture to the buttermilk mixture, stirring just until combined. Gently fold in the blueberries.

3. Heat a nonstick skillet coated with nonstick cooking spray over medium heat. Using 1/4 cup batter per pancake, cook pancakes 1–2 minutes on each side or until lightly browned.

EXCHANGES

1 Starch

CALORIES

84

CALORIES FROM FAT

17

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

1 mg

SODIUM

146 mg

TOTAL CARBOHYDRATE

14 g

DIETARY FIBER

1 g

SUGARS

4 g

PROTEIN

4 g

BERRY FRENCH TOAST

10 SERVINGS/SERVING SIZE: 1 SLICE

No need to stand over the stove slaving away to make this yummy all-in-one French toast dish. Just pop it in the oven and relax! Use a combination of your favorite fresh or frozen berries. The berries form a delicious syrup to serve with the French toast.

5 cups mixed berries (strawberries, raspberries, blackberries, or blueberries)

1/4 cup plus 1 tablespoon sugar (divided use)

1 teaspoon ground cinnamon

1 egg

4 egg whites

1 cup fat-free milk

1 teaspoon vanilla extract

1 (16-ounce) loaf French bread or whole wheat French bread, sliced in 10 1-inch slices

1. Preheat the oven to 350 degrees.

2. In an oblong 2-quart casserole, place the berries, 1/4 cup sugar, and cinnamon. In a medium bowl, combine the egg, egg whites, milk, and vanilla. Add the bread and soak for 5 minutes, turning halfway through.

3. Arrange the bread in a single layer over the berries. Sprinkle with 1 tablespoon sugar and bake for 25–30 minutes or until the bread is golden. Serve with berry juice and berries.

EXCHANGES

2 Starch

1/2 Fruit

CALORIES

207

CALORIES FROM FAT

19

TOTAL FAT

2 g

SATURATED FAT

1 g

CHOLESTEROL

22 mg

SODIUM

317 mg

TOTAL CARBOHYDRATE

40 g

DIETARY FIBER

3 g

SUGARS

13 g

PROTEIN

8 g

SPINACH AND ARTICHOKE OVERNIGHT BREAKFAST BAKE

12 SERVINGS/SERVING SIZE: 1 PIECE

This crowd-pleasing, make-ahead breakfast bake is filled with spinach and artichokes, and is lightly flavored with Dijon.

1 pint liquid egg substitute

3 cups fat-free milk

3 tablespoons Dijon mustard Salt and pepper to taste (optional)

1 (16-ounce) loaf whole wheat French bread, cut into 16 slices

1/2 pound mushrooms, sliced

1 onion, chopped

2 (10-ounce) boxes frozen chopped spinach, thawed and squeezed dry

1 (14 1/2-ounce) can artichokes, drained and coarsely chopped

1 tablespoon all-purpose flour

1 1/2 cups shredded, part-skim mozzarella cheese (divided use)

1. In a large bowl, whisk together the eggs, milk, mustard, and salt and pepper (if using). Place half the bread slices in a 13 × 9 × 2-inch baking dish coated with nonstick cooking spray.

2. In a nonstick skillet coated with nonstick cooking spray, sauté the mushrooms and onion over medium heat until tender, about 4–5 minutes. Add the spinach, artichokes, and flour, stirring to mix well.

3. Spread the mixture over the bread and sprinkle with 1 cup cheese. Top with the remaining bread and sprinkle with remaining 1/2 cup cheese. Pour the egg mixture over the casserole and refrigerate 2 hours or overnight.

4. If using a glass baking dish, place it in a cold oven and bake at 350 degrees for 50 minutes or until puffed and golden. If using a metal dish, preheat the oven to 350 degrees and bake 40–50 minutes.

EXCHANGES

2 Starch

1/2 Fat

CALORIES

219

CALORIES FROM FAT

37

TOTAL FAT

4 g

SATURATED FAT

2 g

CHOLESTEROL

10 mg

SODIUM

599 mg

TOTAL CARBOHYDRATE

30 g

DIETARY FIBER

4 g

SUGARS

6 g

PROTEIN

16 g

BREAKFAST MUFFINS ON THE GO

6 SERVINGS/SERVING SIZE: 1 MUFFIN HALF

Western omelet ingredients piled on an English muffin make this the perfect grab-and-go breakfast.

1/2 cup chopped Canadian bacon

1/4 cup chopped onion

1/4 cup chopped green bell pepper

1/3 cup chopped tomatoes

2 eggs

5 egg whites

Salt and pepper to taste (optional)

3 English whole wheat muffins, halved

1/4 cup shredded reduced-fat cheddar cheese

1. In a nonstick skillet coated with nonstick cooking spray, sauté the Canadian bacon over medium heat for 2 minutes or until beginning to brown. Add the onion and green pepper and sauté until tender, about 4–5 minutes. Add the tomatoes and sauté for 1 minute. Remove the mixture from the pan and set aside.

2. In a small bowl, whisk together the eggs and egg whites. Recoat the skillet with nonstick cooking spray and scramble the eggs over medium heat until almost done. Season with salt and pepper (if using). Stir in the bacon mixture and finish cooking the eggs.

3. While the eggs are cooking, toast the muffin halves. Place the eggs evenly on each muffin half and sprinkle with cheese.

EXCHANGES

1 Starch

1 Lean Meat

CALORIES

142

CALORIES FROM FAT

39

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

80 mg

SODIUM

395 mg

TOTAL CARBOHYDRATE

15 g

DIETARY FIBER

2 g

SUGARS

4 g

PROTEIN

12 g

SOUTHWESTERN EGG WRAPS

6 SERVINGS/SERVING SIZE: 1 WRAP

Give your scrambled eggs Southwestern pizzazz with cheese, salsa, and chilis all wrapped up in a warm tortilla.

10 egg whites

1/4 cup fat-free milk

1 teaspoon ground cumin

3 tablespoons chopped green chilis

1 bunch green onions, finely chopped Salt and pepper to taste (optional)

6 (6-inch) whole wheat tortillas, heated in the microwave to soften

3/4 cup shredded, reduced-fat, sharp cheddar or Monterey Jack cheese

3/4 cup salsa (or to taste)

1. In a medium bowl, combine the egg whites, milk, cumin, chilis, green onions, and salt and pepper (if using). Scramble the eggs in a nonstick skillet coated with nonstick cooking spray over medium heat until done.

2. Fill each tortilla evenly with eggs and sprinkle each tortilla with 2 tablespoons cheese and 2 tablespoons salsa. Roll up and serve immediately.

EXCHANGES

1 1/2 Starch

1 Lean Meat

CALORIES

183

CALORIES FROM FAT

45

TOTAL FAT

5 g

SATURATED FAT

2 g

CHOLESTEROL

10 mg

SODIUM

464 mg

TOTAL CARBOHYDRATE

20 g

DIETARY FIBER

3 g

SUGARS

4 g

PROTEIN

12 g

CHEESY GRITS WITH PEPPERS AND SHRIMP

6 SERVINGS/SERVING SIZE: ROUNDED 3/4 CUP SHRIMP, ROUNDED 1/2 CUP GRITS

This fast, simple, Southern combination of shrimp, green peppers, and tomatoes served over cheese grits will delight your palate. It’s great for breakfast, lunch, or a light dinner.

1 green bell pepper, sliced

1/2 cup chopped tomatoes

1 1/2 pounds peeled, raw, medium shrimp

1/2 cup chopped green onions

2 cups fat-free low Sodium chicken broth

1 1/2 cups fat-free milk

1 cup quick grits

1/2 cup shredded, reduced-fat cheddar cheese

1. In a large nonstick skillet coated with nonstick cooking spray, sauté the green pepper, tomatoes, and shrimp over medium heat until done, about 5–7 minutes. Add the green onions.

2. Meanwhile, in a medium saucepot, bring the chicken broth and milk to a boil. Stir in the grits. Return to a boil, cover, and reduce to low heat. Cook about 5 minutes or until thickened, stirring occasionally. Stir in the cheese.

3. Serve the shrimp mixture over the cheese grits.

EXCHANGES

1 1/2 Starch

3 Very Lean Meat

CALORIES

243

CALORIES FROM FAT

30

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

176 mg

SODIUM

320 mg

TOTAL CARBOHYDRATE

26 g

DIETARY FIBER

1 g

SUGARS

4 g

PROTEIN

26 g

SHRIMP FIESTA OVER CREAMED POLENTA

4 SERVINGS/SERVING SIZE: 1/2 CUP POLENTA, 1/2 CUP SHRIMP

Try this sizzling mixture of shrimp, Canadian bacon, and tomatoes served over polenta for a quick morning meal. You can find ready-to-serve polenta in the refrigerated section of your supermarket as a nice alternative to grits.

1/4 cup chopped Canadian bacon (about 1 ounce)

1 red or green pepper, chopped

1/2 pound peeled, raw, small shrimp

1/2 cup coarsely chopped tomatoes

Salt and pepper to taste (optional)

1 bunch green onions, chopped

1 (18-ounce) package precooked, ready-to-heat-and-serve polenta, sliced into pieces

1/4–1/3 cup water or fat-free low-sodium chicken broth

1 tablespoon butter

1. In a large nonstick skillet coated with nonstick cooking spray, sauté the Canadian bacon over medium heat for several minutes or until lightly browned.

2. Add the red pepper and shrimp and cook for 2–3 minutes. Add the tomatoes and continue cooking for another 3–4 minutes or until the shrimp is done. Season with salt and pepper (if using). Add green onions and stir until heated.

3. Meanwhile, in a microwave-safe bowl, heat the polenta and water together for several minutes, stirring every minute until creamy. Add the butter and stir until melted.

4. Serve the shrimp mixture over the polenta.

EXCHANGES

1 1/2 Starch

1 Lean Meat

CALORIES

202

CALORIES FROM FAT

36

TOTAL FAT

4 g

SATURATED FAT

2 g

CHOLESTEROL

96 mg

SODIUM

593 mg

TOTAL CARBOHYDRATE

25 g

DIETARY FIBER

3 g

SUGARS

6 g

PROTEIN

14 g

CHOCOLATE ESPRESSO SMOOTHIE

3 SERVINGS/SERVING SIZE: 3/4 CUP

Start your morning off right with this low-fat, high-protein chocolaty smoothie.

1 cup chocolate soy milk

2 tablespoons chocolate syrup

1 teaspoon instant espresso powder

1/2 teaspoon vanilla extract

1 cup chopped ice

1. Combine all ingredients together in a blender or food processor and blend until smooth.

EXCHANGES

1/2 Fat-Free Milk

1/2 Carbohydrate

CALORIES

83

CALORIES FROM FAT

9

TOTAL FAT

1 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

72 mg

TOTAL CARBOHYDRATE

16 g

DIETARY FIBER

1 g

SUGARS

14 g

PROTEIN

3 g

QUICK MORNING SMOOTHIE

4 SERVINGS/SERVING SIZE: 1 CUP

Toss these everyday ingredients into a blender for a great-tasting, easy morning pick-me-up.

1 medium banana

1 cup orange juice

6 ounces low-fat vanilla-flavored yogurt

1 cup frozen raspberries

1. Combine all ingredients in a food processor or blender until smooth. Pour into glasses and serve.

EXCHANGES

1 Fruit

CALORIES

110

CALORIES FROM FAT

7

TOTAL FAT

1 g

SATURATED FAT

0 g

CHOLESTEROL

2 mg

SODIUM

29 mg

TOTAL CARBOHYDRATE

24 g

DIETARY FIBER

2 g

SUGARS

17 g

PROTEIN

3 g

SOUPS, STEWS, & CHILIS

Gazpacho

Avocado Cucumber Soup

Creamy Peach Soup

Chilled Strawberry Mango Soup

Double Potato and Pear Soup

Sweet Potato and Apple Soup

Sweet Potato Bisque

Simple Vichyssoise

Potato Soup

Pumpkin Soup

Black-Eyed Pea Soup

Black Bean Soup

Corn Chowder

Simply Spinach Soup

Mushroom Barley Soup

Quick Veggie Soup

Summer Vegetable Soup

Roasted Vegetable Minestrone

Marvelous Minestrone with Tortellini

Roasted Chicken Soup

Tuscan Bean Soup

Chicken Tortilla Soup

Chicken and Sausage Gumbo

Beef Vegetable Soup

Classic Beef Stew

Taco Soup

Pork Fiesta Soup

Chicken Lentil Chili

White Chicken Chili with Tomato Salsa

Speedy Chili

Scallop Stew

Shrimp, Corn, and Sweet Potato Soup

Easy Crab Soup

GAZPACHO

8 SERVINGS/SERVING SIZE: 1 CUP

This classic chilled soup is packed with crunchy vegetables that add texture and flavor with every spoonful. Make it a day or two ahead of time—the longer it sits in the fridge, the better it gets!

1 (46-ounce) can low-sodium tomato juice

2 tablespoons red wine vinegar

1 tablespoon minced garlic

1 cup finely chopped green bell pepper

1/2 cup finely chopped red bell pepper

1 1/2 cups finely chopped tomatoes

1/2 cup chopped onion

1 cup chopped green onions

1 teaspoon dried basil leaves

1 teaspoon dried oregano leaves

Dash hot pepper sauce

Pepper to taste

1. In a large bowl, combine the tomato juice, vinegar, and garlic. In a medium bowl, combine the green pepper, red pepper, tomatoes, onion, and green onions.

2. Add half the vegetable mixture to the tomato juice mixture. Place the remaining half of the vegetable mixture in a blender or food processor and blend until smooth.

3. Add the pureed vegetables to the tomato juice mixture. Stir in the basil, oregano, hot pepper sauce, and pepper. Refrigerate, covered, until well chilled or overnight.

EXCHANGES

3 Vegetable

CALORIES

60

CALORIES FROM FAT

0

TOTAL FAT

0 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

109 mg

TOTAL CARBOHYDRATE

13 g

DIETARY FIBER

3 g

SUGARS

8 g

PROTEIN

2 g

AVOCADO CUCUMBER SOUP

6 SERVINGS/SERVING SIZE: 3/4 CUP

Creamy avocados and cucumbers pair together in this fantastic chilled soup.

1 large avocado, peeled, pitted, and halved

2 cucumbers, peeled, seeded, and halved

1 cup fat-free low-sodium chicken or vegetable broth

1 cup fat-free evaporated milk

2 tablespoons lemon juice

Salt to taste (optional)

1/4 cup chopped green onions

1/2 cup chopped tomatoes

1. In a blender or food processor, blend the avocado, cucumbers, chicken broth, evaporated milk, and lemon juice until smooth. Season with salt and pepper (if using). Refrigerate, covered, until chilled.

2. If the soup is too thick, stir in a little more broth or evaporated milk. Sprinkle individual servings with green onions and tomatoes before serving.

EXCHANGES

1 Vegetable

1/2 Fat-Free Milk

1 Fat

CALORIES

102

CALORIES FROM FAT

46

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

2 mg

SODIUM

65 mg

TOTAL CARBOHYDRATE

11 g

DIETARY FIBER

3 g

SUGARS

7 g

PROTEIN

5 g

CREAMY PEACH SOUP

10 SERVINGS/SERVING SIZE: 3/4 CUP

This luscious peach smoothie in a bowl tastes just as good using canned peaches if you’re short on time. A hint of almond extract perfectly complements the peaches. Try this with a salad or half a sandwich for a light lunch.

2 (15-ounce) cans sliced peaches packed in water, drained, or 1 1/2 pounds fresh peaches, peeled, pitted, and sliced

2 cups plain fat-free yogurt

1 cup orange juice

1 cup pineapple juice

1 tablespoon lemon juice

2 tablespoons sugar

2 teaspoons almond extract

1. In a blender or food processor, blend the peaches until smooth.

2. Add the remaining ingredients and blend until smooth. Refrigerate to serve.

EXCHANGES

1/2 Fruit

1/2 Fat-Free Milk

CALORIES

85

CALORIES FROM FAT

0

TOTAL FAT

0 g

SATURATED FAT

0 g

CHOLESTEROL

1 mg

SODIUM

42 mg

TOTAL CARBOHYDRATE

17 g

DIETARY FIBER

1 g

SUGARS

15 g

PROTEIN

3 g

CHILLED STRAWBERRY MANGO SOUP

5 SERVINGS/SERVING SIZE: 1 CUP

I whipped some fresh strawberries and summer mango into this quick, fruity soup. A chilled soup is a revitalizing first course for a ladies’ luncheon, a refreshing treat served in coffee cups for a morning gathering, and a great accompaniment to your favorite sandwich for lunch or dinner.

2 cups sliced fresh or frozen strawberries (1 quart fresh)

1 cup coarsely chopped mango

2 tablespoons sugar

1 1/2 cups orange juice

1 cup plain fat-free yogurt or fat-free sour cream

3 tablespoons orange liqueur (optional)

1. In a blender or food processor, blend the strawberries, mango, sugar, and orange juice until smooth.

2. Stir in the yogurt and the orange liqueur (if using). Refrigerate several hours or until chilled.

EXCHANGES

1 1/2 Fruit

1/2 Fat-Free Milk

CALORIES

123

CALORIES FROM FAT

5

TOTAL FAT

1 g

SATURATED FAT

0 g

CHOLESTEROL

1 mg

SODIUM

40 mg

TOTAL CARBOHYDRATE

27 g

DIETARY FIBER

2 g

SUGARS

23 g

PROTEIN

4 g

DOUBLE POTATO AND PEAR SOUP

8 SERVINGS/SERVING SIZE: 1 CUP

The sweet potatoes and pears give this marvelous fall soup a subtle sweetness with a savory undertone.

4 cups peeled and cubed sweet potatoes (yams)

2 cups peeled and cubed baking potatoes

4 cups fat-free low-sodium chicken or vegetable broth

1/2 cup chopped onion

1/2 cup orange juice

Salt and pepper to taste (optional)

1 1/2 tablespoons butter

2 Bartlett pears, peeled and chopped

1/2 teaspoon ground ginger

1 tablespoon orange liqueur (optional)

1/2 cup low-fat buttermilk or fat-free half and half

1. In a large nonstick saucepot, combine the sweet potatoes, baking potatoes, broth, and onion. Bring to a boil, then reduce heat and simmer until the potatoes are done, 8–10 minutes.

2. Transfer the mixture in batches to a blender or food processor and blend until smooth. Return the mixture to the pot and add orange juice and salt and pepper (if using).

3. In a nonstick skillet, melt the butter and sauté the pears for 5 minutes or until tender. Add the ginger. Stir the pears into the potatoes. Stir in the orange liqueur (if using) and buttermilk. Heat and serve.

EXCHANGES

1 1/2 Starch

1/2 Fruit

CALORIES

152

CALORIES FROM FAT

22

TOTAL FAT

2 g

SATURATED FAT

1 g

CHOLESTEROL

6 mg

SODIUM

101 mg

TOTAL CARBOHYDRATE

30 g

DIETARY FIBER

4 g

SUGARS

10 g

PROTEIN

4 g

SWEET POTATO AND APPLE SOUP

5 SERVINGS/SERVING SIZE: 1 CUP

Sweet potatoes and apples combine with a bite of ginger and curry in this distinctive, savory sweet soup. The finale of toasted walnuts makes this soup even more splendid.

1/2 cup chopped onion

4 cups peeled chopped sweet potatoes (yams)

2 cups peeled chopped baking apples

2 cups fat-free low-sodium chicken broth

1/2 teaspoon ground ginger

1/2 teaspoon ground curry

1 tablespoon honey

1 cup fat-free milk

1/3 cup chopped walnuts, toasted

1. In a nonstick saucepot coated with nonstick cooking spray, sauté the onions over medium heat until tender. Add the sweet potatoes, apples, broth, ginger, curry, and honey.

2. Bring the mixture to a boil, then reduce heat and simmer, covered, until the potatoes are tender, about 25 minutes. Transfer to a blender or food processor and blend until smooth.

3. Return the soup to the pot and stir in the milk until blended. Sprinkle with toasted walnuts to serve.

EXCHANGES

2 Starch

1/2 Fruit

1/2 Fat

CALORIES

211

CALORIES FROM FAT

49

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

1 mg

SODIUM

105 mg

TOTAL CARBOHYDRATE

37 g

DIETARY FIBER

5 g

SUGARS

17 g

PROTEIN

6 g

SWEET POTATO BISQUE

4 SERVINGS/SERVING SIZE: 1 CUP

This smooth sweet potato soup is not only easy and creamy, it’s packed with vitamins.

1 onion, chopped

3 cups peeled cubed sweet potatoes (yams)

2 cups fat-free low-sodium chicken or vegetable broth

1/2 teaspoon dried thyme leaves

1/8 teaspoon cayenne pepper

1 cup fat-free milk

Salt and pepper to taste (optional)

1. In a large nonstick saucepot coated with nonstick cooking spray, sauté the onions over medium heat until tender, about 3–5 minutes.

2. Add the sweet potato chunks and broth. Bring to a boil, then reduce heat and simmer, covered, for 15 minutes or until the potatoes are tender.

3. Pour the mixture into a blender or food processor and blend until smooth, then return to the saucepot. Add the thyme, cayenne, and milk and cook over low heat just until heated through. Season with salt and pepper (if using).

EXCHANGES

2 Starch

CALORIES

127

CALORIES FROM FAT

0

TOTAL FAT

0 g

SATURATED FAT

0 g

CHOLESTEROL

1 mg

SODIUM

112 mg

TOTAL CARBOHYDRATE

27 g

DIETARY FIBER

4 g

SUGARS

10 g

PROTEIN

5 g

SIMPLE VICHYSSOISE

8 SERVINGS/SERVING SIZE: SCANT 1 CUP

Only five ingredients create this wonderful cold potato soup. Make it ahead of time to let the flavors blend together.

3 1/2 cups fat-free low-sodium chicken broth

2 (10 1/2-ounce) cans cream of potato soup

2 cups fat-free sour cream

1 small onion, chopped

1/3 cup chopped green onions

1. In a large bowl, combine the broth, soup, sour cream, and onion, mixing well.

2. Refrigerate for several hours. Sprinkle with green onions to serve.

EXCHANGES

1 Starch

CALORIES

116

CALORIES FROM FAT

13

TOTAL FAT

1 g

SATURATED FAT

1 g

CHOLESTEROL

14 mg

SODIUM

672 mg

TOTAL CARBOHYDRATE

19 g

DIETARY FIBER

1 g

SUGARS

6 g

PROTEIN

6 g

This recipe is high in sodium.

POTATO SOUP

6 SERVINGS/SERVING SIZE: 1 CUP

This velvety potato soup accented with all the baked potato condiments makes a simple supper solution in no time at all.

1 tablespoon olive oil

1 cup chopped onion

2 tablespoons all-purpose flour

2 cups fat-free milk

2 1/2 cups fat-free low-sodium chicken broth

4 cups peeled and diced baking potatoes (about 3 potatoes)

1 teaspoon dry mustard powder

Salt and pepper to taste (optional)

6 tablespoons shredded, reduced-fat, sharp cheddar cheese

1/2 cup chopped green onions (optional)

1. In a large nonstick saucepot, add the oil and sauté the onion over medium heat about 5 minutes or until tender. Add the flour, stirring well. Gradually add the milk and broth, stirring constantly to prevent lumps.

2. Add the potatoes and bring to a boil, stirring constantly. Reduce heat and cook for about 20 minutes or until the potatoes are tender, stirring occasionally.

3. Add the mustard, salt, and pepper (if using), stirring and mashing potatoes slightly. Sprinkle with cheese and green onions (if using) to serve.

EXCHANGES

1 1/2 Starch

1/2 Fat-Free Milk

CALORIES

172

CALORIES FROM FAT

37

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

7 mg

SODIUM

124 mg

TOTAL CARBOHYDRATE

27 g

DIETARY FIBER

3 g

SUGARS

6 g

PROTEIN

8 g

PUMPKIN SOUP

6 SERVINGS/SERVING SIZE: SCANT 1 CUP

Don’t save pumpkins just for Halloween or Thanksgiving. Canned pumpkin stars in this easy, creamy soup with a slightly sweet, earthy flavor.

1/2 cup finely chopped onion

1/2 teaspoon minced garlic

1 (15-ounce) can solid pack pumpkin

3 1/2 cups fat-free low-sodium chicken or vegetable broth

1/2 cup fat-free milk

1/2 teaspoon hot pepper sauce

Salt and pepper to taste (optional)

6 tablespoons fat-free sour cream

1. In a nonstick saucepot coated with nonstick cooking spray, sauté the onion and garlic over medium heat for 5 minutes or until tender. Add the pumpkin, then gradually add the broth and milk.

2. Add the hot pepper sauce and salt and pepper (if using). Cook until heated through, approximately 5 minutes. Top with 1 tablespoon sour cream on each serving.

EXCHANGES

1/2 Starch

CALORIES

58

CALORIES FROM FAT

0

TOTAL FAT

0 g

SATURATED FAT

0 g

CHOLESTEROL

3 mg

SODIUM

62 mg

TOTAL CARBOHYDRATE

10 g

DIETARY FIBER

3 g

SUGARS

5 g

PROTEIN

4 g

BLACK-EYED PEA SOUP

7 SERVINGS/SERVING SIZE: 1 CUP

These few ingredients create a hearty, robust soup that’s great on a cold night or perfect to usher in the New Year.

1 cup chopped celery

1 green bell pepper, chopped

1 cup chopped onion

1 (10-ounce) can chopped tomatoes and green chilis

2 (15 1/2-ounce) cans no-salt-added black-eyed peas

2 cups fat-free low-sodium beef broth

1. In a large nonstick saucepot coated with nonstick cooking spray, sauté the celery, green pepper, and onion until tender, about 5–7 minutes.

2. Add the remaining ingredients and bring to a boil, then reduce heat and simmer, covered, for about 20 minutes.

EXCHANGES

1 1/2 Starch

CALORIES

131

CALORIES FROM FAT

0

TOTAL FAT

0 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

212 mg

TOTAL CARBOHYDRATE

24 g

DIETARY FIBER

6 g

SUGARS

6 g

PROTEIN

8 g

BLACK BEAN SOUP

5 SERVINGS/SERVING SIZE: 1 CUP

Forget starting a black bean soup from scratch. These four ingredients make a speedy top-notch soup without any fuss. Serve with finely chopped red onion, cheese, and a dollop of fat-free sour cream, if desired.

2 (15-ounce) cans no-salt-added black beans, rinsed and drained

1 1/2 cups fat-free low-sodium vegetable broth

1 cup chunky salsa

1 teaspoon ground cumin

1. In a blender or food processor, blend all ingredients to the desired consistency. Heat in the microwave or in a saucepot.

EXCHANGES

1 1/2 Starch

CALORIES

119

CALORIES FROM FAT

0

TOTAL FAT

0 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

142 mg

TOTAL CARBOHYDRATE

22 g

DIETARY FIBER

5 g

SUGARS

5 g

PROTEIN

7 g

CORN CHOWDER

8 SERVINGS/SERVING SIZE: 1 CUP

A house full of kids and adults savored every spoonful of this delicious chowder. For a seafood version, add lump crabmeat or small cooked shrimp.

1 tablespoon olive oil

1 tablespoon butter

4 cups peeled and diced baking potatoes (about 2)

1 onion, chopped

1 red or green bell pepper, chopped

1/4 cup all-purpose flour

1/2 teaspoon poultry seasoning

2 cups fat-free low-sodium vegetable broth

3 cups fat-free milk

1 bay leaf

1 (16-ounce) package frozen corn

Salt and pepper to taste (optional)

1/2 cup chopped green onions (optional)

1. In a large nonstick saucepot, heat the olive oil and butter over medium heat. Sauté the potatoes, onion, and green pepper for 8–10 minutes, stirring until tender.

2. Sprinkle with flour and poultry seasoning and cook for 1 minute. Gradually add the vegetable broth and mix well. Add the milk and bay leaf. Bring the mixture to a boil and add the corn.

3. Return to a boil, then reduce heat and simmer for 5–10 minutes or until thick. Season with salt and pepper (if using). Serve with green onions, if desired.

EXCHANGES

2 Starch

1/2 Fat-Free Milk

CALORIES

201

CALORIES FROM FAT

33

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

6 mg

SODIUM

69 mg

TOTAL CARBOHYDRATE

37 g

DIETARY FIBER

4 g

SUGARS

9 g

PROTEIN

8 g

SIMPLY SPINACH SOUP

6 SERVINGS/SERVING SIZE: 1 CUP

This velvety spinach soup is elegant enough for guests and down-to-earth enough for a family lunch or dinner. The contrasting flavors of the cheese and toasted almonds topping the soup are wonderful.

1 tablespoon butter

1 cup chopped onion

1/2 cup finely chopped or shredded carrot

1/3 cup all-purpose flour

1/4 teaspoon ground nutmeg

4 cups fat-free low-sodium chicken or vegetable broth

1 cup fat-free milk

6 cups fresh baby spinach leaves

1 (12-ounce) can fat-free evaporated milk

Salt and pepper to taste (optional)

2 tablespoons grated Parmesan cheese (optional)

1/3 cup sliced almonds, toasted (optional)

1. In a large nonstick saucepot coated with nonstick cooking spray, melt the butter over medium heat and sauté the onion and carrot until tender, about 7–10 minutes.

2. Add the flour and nutmeg and stir. Gradually add the broth, stirring until smooth. Add the milk and bring to a boil over medium heat, stirring constantly, until smooth and thickened, about 10 minutes.

3. Add the spinach and cook until the spinach begins to wilt, about 3 minutes. Stir in the evaporated milk and salt and pepper (if using). Serve with Parmesan cheese and toasted almonds (if using).

EXCHANGES

1 Fat-Free Milk

1/2 Carbohydrate

CALORIES

139

CALORIES FROM FAT

20

TOTAL FAT

2 g

SATURATED FAT

1 g

CHOLESTEROL

8 mg

SODIUM

191 mg

TOTAL CARBOHYDRATE

21 g

DIETARY FIBER

2 g

SUGARS

11 g

PROTEIN

9 g

MUSHROOM BARLEY SOUP

8 SERVINGS/SERVING SIZE: 1 CUP

Barley, a hearty grain, and assorted mushrooms are featured in this nourishing soup. If you’re short on time, use quick-cooking barley to speed up the process.

1 teaspoon minced garlic

1 onion, chopped

2 carrots, chopped

1 pound fresh assorted mushrooms, sliced

1 (8-ounce) can no-salt-added tomato sauce

8 cups fat-free low-sodium beef or vegetable broth

3/4 cup medium pearl barley

Salt and pepper to taste (optional)

1. In a large nonstick saucepot coated with nonstick cooking spray, sauté the garlic, onion, carrot, and mushrooms for 5 minutes or until tender. Add the tomato sauce and broth. Bring to a boil and add the barley.

2. Reduce heat, cover, and cook for 45 minutes or until the barley is done. Season with salt and pepper (if using). Add more water or broth if needed.

EXCHANGES

1 Starch

1/2 Carbohydrate

CALORIES

114

CALORIES FROM FAT

5

TOTAL FAT

1 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

141 mg

TOTAL CARBOHYDRATE

22 g

DIETARY FIBER

5 g

SUGARS

4 g

PROTEIN

6 g

QUICK VEGGIE SOUP

6 SERVINGS/SERVING SIZE: 1 CUP

Need a hot, inviting soup on a cold night? This soup is perfect for the vegetarians in your family. Serve with hot cornbread and a crisp green salad.

1 onion, chopped

1 teaspoon minced garlic

1 (16-ounce) can no-salt-added tomato puree

4 cups water

Salt and pepper to taste (optional)

1 tablespoon Worcestershire sauce

1 small bay leaf

1 cup sliced carrots

1/3 cup white or brown rice

1 cup frozen corn

1 cup frozen green peas

1. In a large nonstick saucepot coated with nonstick cooking spray, sauté the onion and garlic over medium heat for about 5 minutes or until done.

2. Add the tomato puree, water, salt and pepper (if using), Worcestershire sauce, bay leaf, carrots, and rice. Bring to a boil, then reduce heat and simmer, covered, for 20–25 minutes or until the rice is done.

3. Add the corn and peas and continue simmering for 10 minutes or until well heated. Remove the bay leaf before serving. Stir in more water while cooking if needed to maintain a soup consistency.

EXCHANGES

1 Starch

1 Carbohydrate

CALORIES

129

CALORIES FROM FAT

5

TOTAL FAT

1 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

95 mg

TOTAL CARBOHYDRATE

29 g

DIETARY FIBER

4 g

SUGARS

9 g

PROTEIN

5 g

SUMMER VEGETABLE SOUP

10 SERVINGS/SERVING SIZE: 1 CUP

Even though it’s warm outside, you won’t want to pass up the chance to use fresh summer vegetables in this terrific soup. Toss in your favorites from the garden and sprinkle each bowl with Parmesan cheese for the perfect finishing touch.

1 onion, chopped

1 teaspoon minced garlic

3 cups yellow squash chunks

2 cups zucchini chunks

1 cup chopped carrots

1 1/2 cups chopped tomatoes

1 cup frozen or fresh corn

6 cups fat-free low-sodium chicken broth

1/2 cup spiral pasta

1 1/2 cups fresh baby spinach

Salt and pepper to taste (optional)

Grated Parmesan cheese (optional)

1. In a large nonstick saucepot coated with nonstick cooking spray, sauté the onion and garlic over medium heat for 4–5 minutes or until tender. Add the squash, zucchini, and carrots and sauté about 10 minutes or until almost tender.

2. Add the tomatoes, corn, and broth and bring the mixture to a boil. Add the pasta and cook for about 10 minutes or until the pasta is done. Stir in the spinach and season with salt and pepper (if using). Top each serving with Parmesan cheese.

EXCHANGES

1/2 Starch

1 Vegetable

CALORIES

65

CALORIES FROM FAT

0

TOTAL FAT

0 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

57 mg

TOTAL CARBOHYDRATE

13 g

DIETARY FIBER

2 g

SUGARS

4 g

PROTEIN

4 g

ROASTED VEGETABLE MINESTRONE

12 SERVINGS/SERVING SIZE: 1 CUP

By roasting this assortment of vegetables and adding Italian seasonings, this ordinary vegetable soup turns extraordinary, with a rich earthy flavor. This looks like a long ingredient list, but once the vegetables are roasted, the soup takes just minutes to prepare.

1 medium zucchini, cut in chunks

2 medium yellow squash, cut in chunks

1 medium eggplant, peeled and cut into chunks (about 1 1/4 pounds)

5 Roma tomatoes, cut into chunks

1 red onion, cut into chunks

6 garlic cloves, peeled

4 carrots, peeled and sliced

2 tablespoons olive oil

Salt and pepper to taste (optional)

1 (14 1/2-ounce) can no-salt-added whole tomatoes in juice, broken up

9 cups fat-free low-sodium chicken or vegetable broth

1 (16-ounce) can cannelloni beans or white beans, rinsed and drained

1 teaspoon dried oregano leaves

1 teaspoon dried basil leaves

Dash red pepper flakes

2 bay leaves

2/3 cup ziti pasta

Grated Parmesan cheese (optional)

1. Preheat the oven to 400 degrees.

2. Line a baking pan with foil and place the zucchini, squash, eggplant, tomatoes, red onion, garlic, and carrots on the pan. Drizzle with oil and sprinkle with salt and pepper (if using). Roast for 45–60 minutes, stirring after 30 minutes.

3. In a large nonstick saucepot, bring the tomatoes, broth, beans, oregano, basil, red pepper, and bay leaves to a boil. Add the pasta, then reduce heat and simmer for 15 minutes or until the pasta is done. Add the roasted vegetables. Remove the bay leaves and serve sprinkled with Parmesan cheese (if using).

EXCHANGES

1/2 Starch

1/2 Carbohydrate

1/2 Fat

CALORIES

122

CALORIES FROM FAT

25

TOTAL FAT

3 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

171 mg

TOTAL CARBOHYDRATE

19 g

DIETARY FIBER

5 g

SUGARS

5 g

PROTEIN

6 g

MARVELOUS MINESTRONE WITH TORTELLINI

10 SERVINGS/SERVING SIZE: 1 CUP

This meatless yet satisfying wonder includes an abundance of veggies in a light tomato broth with tortellini for a special touch. Sometimes, I toss in a can of white beans and sprinkle each serving with Parmesan cheese.

1 onion, chopped

1 teaspoon minced garlic

2 (14 1/2-ounce) cans no-salt-added diced tomatoes with Italian seasoning

1 cup coarsely chopped carrots

2 (14-ounce) cans fat-free low-sodium vegetable broth

1 cup water

1 (9-ounce) package refrigerated tortellini

1/2 pound mushrooms, thinly sliced

2 cups zucchini, halved lengthwise and thinly sliced

1 1/2 cups fresh baby spinach leaves

Salt and pepper to taste (optional)

1. In a large nonstick saucepot coated with nonstick cooking spray, sauté the onion and garlic over medium heat for 4–5 minutes or until tender.

2. Add the tomatoes, carrots, broth, and water. Bring to a boil, then reduce heat and simmer, covered, for 15 minutes or until the carrots are tender.

3. Transfer 1 1/2 cups of the mixture to a blender or food processor and puree. Return the mixture to the saucepot and add the tortellini, mushrooms, and zucchini. Bring to a boil, then reduce heat and cook, covered, for 5–7 minutes or until the pasta is done.

4. Add the spinach and cook about 3 minutes or until wilted. Season with salt and pepper (if using).

EXCHANGES

1 Starch

1/2 Carbohydrate

CALORIES

122

CALORIES FROM FAT

21

TOTAL FAT

2 g

SATURATED FAT

1 g

CHOLESTEROL

11 mg

SODIUM

162 mg

TOTAL CARBOHYDRATE

21 g

DIETARY FIBER

3 g

SUGARS

6 g

PROTEIN

6 g

ROASTED CHICKEN SOUP

12 SERVINGS/SERVING SIZE: 1 CUP

Nothing says “home” like the smell of simmering chicken soup in your kitchen. Rotisserie or leftover chicken keeps this old-fashioned, creamy chicken soup simple to put together.

1 cup chopped onion

1 cup chopped carrots

1 cup chopped celery

1/2 teaspoon minced garlic

1/4 cup all-purpose flour

1/2 teaspoon dried oregano leaves

1/4 teaspoon dried thyme leaves

1/4 teaspoon poultry seasoning

4 cups fat-free low-sodium chicken broth

2 cups water

2 cups peeled diced potatoes

2 cups uncooked wide noodles or pasta of choice

2 cups cooked, diced, skinless chicken breast

1 cup fat-free evaporated milk

Salt and pepper to taste (optional)

1. In a large nonstick saucepot coated with nonstick cooking spray, sauté the onion, carrots, celery, and garlic over medium heat for 5–7 minutes or until tender. Stir in the flour, oregano, thyme, and poultry seasoning and sauté 1 minute.

2. Gradually add the broth, water, and potatoes and bring to a boil. Reduce heat, cover, and simmer for 10 minutes or until the potatoes are almost tender. Stir in the pasta and simmer for 10 minutes or until the pasta is done.

3. Add the chicken and reduce heat. Stir in the milk; heat through but do not boil. If the soup is too thick, add more chicken broth. Season with salt and pepper (if using).

EXCHANGES

1 1/2 Starch

1 Very Lean Meat

CALORIES

164

CALORIES FROM FAT

11

TOTAL FAT

1 g

SATURATED FAT

0 g

CHOLESTEROL

21 mg

SODIUM

81 mg

TOTAL CARBOHYDRATE

25 g

DIETARY FIBER

2 g

SUGARS

4 g

PROTEIN

13 g

TUSCAN BEAN SOUP

10 SERVINGS/SERVING SIZE: 1 CUP

This earthy soup with a full array of assorted veggies and barley seasoned with rosemary and thyme whips up with ease. If the soup gets too thick, add more broth.

1 tablespoon olive oil

1 onion, chopped

1 green bell pepper, chopped

1 1/2 teaspoons minced garlic

2 tablespoons all-purpose flour

1 teaspoon dried rosemary leaves

1/4 teaspoon dried thyme leaves

1 bay leaf

2 tablespoons tomato paste

8 cups fat-free low-sodium chicken or vegetable broth

1/2 cup medium pearl barley

1 cup sliced carrots

2 (15-ounce) cans cannellini or Great Northern beans, rinsed and drained

2 cups packed fresh baby spinach leaves

Salt and pepper to taste (optional)

1. In a large nonstick saucepot, heat the olive oil and sauté the onion, green pepper, and garlic over medium heat until tender, about 7 minutes. Sprinkle with flour and cook for 1 minute.

2. Stir in the rosemary, thyme, bay leaf, tomato paste, and broth. Bring to a boil and add the barley, then reduce heat, cover, and simmer for 15 minutes.

3. Add the carrots and continue to cook, covered, for 20 minutes. Uncover, add the beans and spinach, and continue cooking for 5 minutes until well heated. Season with salt and pepper (if using). Remove bay leaf before serving.

EXCHANGES

1 1/2 Starch

CALORIES

145

CALORIES FROM FAT

17

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

248 mg

TOTAL CARBOHYDRATE

25 g

DIETARY FIBER

6 g

SUGARS

2 g

PROTEIN

2 g

CHICKEN TORTILLA SOUP

8 SERVINGS/SERVING SIZE: 1 CUP

If you’re out of time to cook, grab a rotisserie chicken, salsa, and canned broth for a great-tasting Southwestern favorite. The homemade tortilla strips add a nice touch. Serve this with chopped avocado and shredded reduced-fat cheddar or Monterey Jack cheese.

2 pounds boneless skinless chicken breasts, cut into 2-inch slices

1 onion, chopped

1 teaspoon minced garlic

6 cups fat-free low-sodium chicken broth

1 (16-ounce) jar salsa

1 teaspoon chili powder

1 teaspoon ground cumin

1 cup frozen corn

4 (6-inch) whole wheat or flour tortillas

1. Preheat the oven to 350 degrees.

2. In a large nonstick saucepot coated with nonstick cooking spray, sauté the chicken over medium heat for about 5 minutes or until lightly browned. Add the onion and garlic and continue sautéing until tender, about 3 minutes.

3. Add the chicken broth, salsa, chili powder, and cumin and bring to a boil. Add the corn and return to a boil, then reduce heat and simmer 10 minutes. Serve with tortilla strips and condiments.

4. Cut the tortillas into 1/2-inch strips. Lay the strips on a baking pan coated with nonstick cooking spray. Bake 15–20 minutes or until lightly browned.

EXCHANGES

1 Starch

1/2 Carbohydrate

2 Very Lean Meat

CALORIES

218

CALORIES FROM FAT

17

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

66 mg

SODIUM

427 mg

TOTAL CARBOHYDRATE

21 g

DIETARY FIBER

2 g

SUGARS

4 g

PROTEIN

30 g

CHICKEN AND SAUSAGE GUMBO

12 SERVINGS/SERVING SIZE: 1 1/3 CUPS

In this healthier gumbo, browned flour replaces the roux, still giving the soup a nutty flavor and dark color without all the fat. This makes a big pot of gumbo, so freeze the leftovers. Serve with rice.

2/3 cup all-purpose flour

2 onions, chopped

1 teaspoon minced garlic

2 green bell peppers, chopped

2 stalks celery, chopped

10 cups water

1 (14 1/2-ounce) can no-salt-added chopped tomatoes with juice

3 pounds boneless skinless chicken breasts, cut in 1-inch pieces

1/2 teaspoon dried thyme leaves

1/4 teaspoon cayenne pepper

1 pound reduced-fat sausage, sliced into 1/4-inch pieces

1 bunch green onions, chopped

1 tablespoon Worcestershire sauce

1. Preheat the oven to 400 degrees. Place the flour on a baking sheet and bake for 20 minutes, stirring occasionally. The flour should be very brown. (This works well in a toaster oven.)

2. In a large, heavy, nonstick saucepot coated with nonstick cooking spray, sauté the onion, garlic, green pepper, and celery until tender. Add the browned flour and stir constantly for 1 minute.

3. Gradually add the water, tomatoes, chicken, thyme, and cayenne. Bring to a boil, then lower heat and simmer for 45–60 minutes.

4. While the gumbo is cooking, brown the sausage in a nonstick skillet or cook in the microwave. Stir the sausage, green onions, and Worcestershire sauce into the gumbo and cook 10 more minutes.

EXCHANGES

1/2 Starch

1/2 Carbohydrate

4 Very Lean Meat

CALORIES

241

CALORIES FROM FAT

47

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

91 mg

SODIUM

473 mg

TOTAL CARBOHYDRATE

13 g

DIETARY FIBER

2 g

SUGARS

5 g

PROTEIN

33 g

BEEF VEGETABLE SOUP

10 SERVINGS/SERVING SIZE: 1 2/3 CUPS

Start with lean beef and load up on whatever vegetables you have on hand or most prefer. You can add almost anything to this dependable broth base for a memorable soup.

2 pounds lean beef top round, cut into 1-inch pieces

1 onion, chopped

2 (14-ounce) cans fat-free low-sodium beef broth

2 bay leaves

1 (46-ounce) can vegetable juice

2 cups water

2 cups peeled, cubed red potatoes (cut in small cubes)

2 cups peeled, cubed sweet potatoes (yams; cut in small cubes)

2 cups sliced zucchini (cut into

1/2-inch slices)

1/2 pound fresh green beans, trimmed and cut in 1-inch pieces

2 cups broccoli florets

1 cup frozen corn

1 cup peeled, sliced carrots

1/3 cup barley

Salt and pepper to taste (optional)

1. In a large nonstick saucepot coated with nonstick cooking spray, sauté the beef over medium heat until browned, stirring often. Add the onion, broth, and bay leaves. Bring to a boil, then reduce heat and simmer, covered, for 30 minutes or until the beef is almost tender.

2. Add the vegetable juice, water, potatoes, sweet potatoes, zucchini, green beans, broccoli, corn, carrots, and barley. Return to a boil, then reduce heat and simmer, covered, for 30–45 minutes or until the vegetables are tender and the barley is done. Season with salt and pepper (if using).

EXCHANGES

1 Starch

1 Carbohydrate

3 Very Lean Meat

CALORIES

253

CALORIES FROM FAT

29

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

51 mg

SODIUM

414 mg

TOTAL CARBOHYDRATE

31 g

DIETARY FIBER

6 g

SUGARS

8 g

PROTEIN

26 g

CLASSIC BEEF STEW

8 SERVINGS/SERVING SIZE: 1 CUP

You can throw almost any veggie into this simple beef stew and it will still taste great. Serve this over Horseradish Mashed Potatoes (see recipe) for a winning combination on a cold night.

2 pounds lean beef top round, cut into 1-inch pieces

1 onion, chopped

1 cup chopped celery

2 cups sliced carrots

1 teaspoon minced garlic

3 cups fat-free low-sodium beef broth

1 cup red wine or fat-free low-sodium beef broth

1 teaspoon dried thyme leaves

2 bay leaves

Salt and pepper to taste (optional)

3 tablespoons all-purpose flour (optional)

1/4 cup chopped fresh parsley

1. Coat a large nonstick saucepot with nonstick cooking spray and sauté the beef over medium heat until browned, about 5–7 minutes.

2. Add the onion, celery, carrots, garlic, beef broth, red wine, thyme, and bay leaves. Bring to a boil, then reduce heat to low, cover, and simmer for about 1 hour or until the beef is tender and the vegetables are done.

3. For a thicker stew, mix the flour with 1/4 cup water and stir into the stew. Return to a boil and cook 5 more minutes. Season with salt and pepper (if using). Remove bay leaves and sprinkle with parsley to serve.

EXCHANGES

1 Vegetable

3 Lean Meat

CALORIES

181

CALORIES FROM FAT

33

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

64 mg

SODIUM

112 mg

TOTAL CARBOHYDRATE

6 g

DIETARY FIBER

2 g

SUGARS

3 g

PROTEIN

27 g

TACO SOUP

10 SERVINGS/SERVING SIZE: 1 CUP

Simply brown some ground beef and open a few cans to make this quick and easy supper solution.

1 pound 95% lean ground beef sirloin

2 (14 1/2-ounce) cans no-salt-added diced tomatoes

1 (15-ounce) can no-salt-added black beans, rinsed and drained

1 (15-ounce) can no-salt-added kidney beans, rinsed and drained

1 (4-ounce) can chopped green chilis, drained

1 (1 1/4-ounce) packet reduced-sodium taco seasoning mix

1 tablespoon plus

2 teaspoons original Ranch salad dressing mix (1/2 of a 1-ounce packet)

1 1/2 cups water

2 cups frozen corn

1. In a large nonstick saucepot, sauté the beef over medium heat about 8 minutes or until done. Drain any excess fat.

2. Add the remaining ingredients and bring to a boil, then reduce heat and simmer for 5–10 minutes.

EXCHANGES

2 Starch

2 Very Lean Meat

CALORIES

225

CALORIES FROM FAT

23

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

25 mg

SODIUM

446 mg

TOTAL CARBOHYDRATE

28 g

DIETARY FIBER

6 g

SUGARS

6 g

PROTEIN

16 g

PORK FIESTA SOUP

8 SERVINGS/SERVING SIZE: 1 CUP

This is a Mexican fiesta in one bowl, with delectable pork, corn, and black beans seasoned with just the right amount of Southwestern flavors. Top each serving with a sprinkle of chopped onion and reduced-fat shredded cheddar cheese.

1 1/2 pounds boneless pork chops, cut into chunks

1 onion, chopped

1 (14 1/2-ounce) can no-salt-added chopped tomatoes

3 cups fat-free, low-sodium chicken broth

1 teaspoon chili powder

1 teaspoon ground cumin

2 medium sweet potatoes (yams), peeled and cut into small chunks (2 cups)

1 (15-ounce) can black beans, rinsed and drained

1 cup frozen corn

1 (4-ounce) can chopped green chilis, drained

1. In a large nonstick skillet coated with nonstick cooking spray, cook the pork over medium heat for 5 minutes or until browned on both sides.

2. Add the onions and cook for 3 minutes. Add the tomatoes, broth, chili powder, cumin, and sweet potatoes. Bring to a boil, then reduce heat and simmer, covered, for 25–30 minutes.

3. Add the black beans, corn, and chilis and cook another 5 minutes or until well heated.

EXCHANGES

1 Starch

1 Vegetable

3 Lean Meat

CALORIES

238

CALORIES FROM FAT

50

TOTAL FAT

6 g

SATURATED FAT

2 g

CHOLESTEROL

50 mg

SODIUM

318 mg

TOTAL CARBOHYDRATE

23 g

DIETARY FIBER

6 g

SUGARS

5 g

PROTEIN

23 g

CHICKEN LENTIL CHILI

6 SERVINGS/SERVING SIZE: 1 1/4 CUPS

Try this great-tasting chili featuring red lentils instead of beans. For a vegetarian version, substitute a can of cannellini beans for the chicken. Serve with condiments such as shredded Monterey Jack cheese, chopped avocado, and chopped red onion.

1 cup red or any variety lentils, washed

2 (14 1/2-ounce) cans fat-free low-sodium chicken broth

1 (28-ounce) can no-salt-added diced tomatoes with juice

1 onion, finely chopped

1 green bell pepper, chopped

1 red bell pepper, chopped

1 teaspoon minced garlic

1 tablespoon chili powder

1/2 teaspoon ground cumin

1 (4-ounce) can diced green chilis, drained

3 cups cooked, coarsely chopped, skinless chicken breast

Salt and pepper to taste (optional)

Shredded Monterey Jack cheese (optional)

Chopped avocado (optional)

Chopped red onion (optional) for serving

1. In a large nonstick saucepot, combine the lentils and chicken broth. Bring to a boil, then reduce heat to low, cover, and simmer for 30 minutes.

2. Add the tomatoes, onion, green pepper, red pepper, garlic, chili powder, cumin, and chilis. Return to a boil over medium heat, then reduce to low, cover, and continue simmering for 20 minutes or until the lentils are tender.

3. Add the chicken and season with salt and pepper (if using). Stir until the chicken is well heated. Sprinkle individual servings with cheese, avocado, and onion (if using).

EXCHANGES

2 Starch

4 Very Lean Meat

CALORIES

288

CALORIES FROM FAT

32

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

60 mg

SODIUM

226 mg

TOTAL CARBOHYDRATE

31 g

DIETARY FIBER

9 g

SUGARS

8 g

PROTEIN

34 g

WHITE CHICKEN CHILI WITH TOMATO SALSA

8 SERVINGS/SERVING SIZE: 1 CUP

Leftover or rotisserie chicken and canned chicken broth speed up this amazing chili. Serve it with a dollop of salsa and a sprinkle of shredded, reduced-fat cheddar cheese. The salsa is great with chicken or fish, too.

1 onion, chopped

1 teaspoon minced garlic

2 (15-ounce) cans Great Northern beans, rinsed and drained (divided use)

4 cups fat-free low-sodium chicken broth (divided use)

1 teaspoon chili powder

1 teaspoon ground cumin

1/2 teaspoon dried oregano leaves

1 (4-ounce) can diced green chilis, drained

1 cup corn

1 1/2 cups cooked, chopped, skinless chicken breast

1 1/2 cups chopped tomatoes

2 tablespoons chopped cilantro

1/2 teaspoon minced garlic

1/4 cup chopped red onion

1. In a large nonstick saucepot, sauté the onion and garlic over medium heat for 5 minutes or until tender, stirring constantly.

2. In a blender or food processor, blend 1 can of beans and 1 cup broth until smooth. Add to the saucepot, then stir in the other can of beans, 3 cups broth, chili powder, cumin, oregano, chilis, corn, and chicken. Bring to a boil, then reduce heat and cook for 5 minutes.

3. Meanwhile, in a medium bowl, combine the tomatoes, cilantro, garlic, and red onion to make the salsa topping. Top individual servings with 2 tablespoons salsa. Refrigerate remaining salsa for another use.

EXCHANGES

1 1/2 Starch

1 Very Lean Meat

CALORIES

175

CALORIES FROM FAT

15

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

22 mg

SODIUM

435 mg

TOTAL CARBOHYDRATE

23 g

DIETARY FIBER

8 g

SUGARS

3 g

PROTEIN

16 g

SPEEDY CHILI

8 SERVINGS/SERVING SIZE: 1 CUP

When I crave chili and don’t have much time to cook, I instantly turn to this easy recipe, my family’s favorite. The chipotle chili powder adds a great smoky flavor to this chili.

2 pounds 95% lean ground beef sirloin

1 teaspoon minced garlic

1 tablespoon chili powder

1 teaspoon chipotle chili powder (optional)

1 teaspoon ground cumin

1 (16-ounce) jar chunky salsa

1 cup frozen corn

2 (14 1/2-ounce) cans fat-free low-sodium beef broth

1 (15-ounce) can red kidney or black beans, rinsed and drained

1. In a large nonstick saucepot, sauté the beef and garlic over medium heat until browned, about 4–5 minutes.

2. Add the remaining ingredients and bring to a boil, then reduce heat and cook for

15 minutes.

EXCHANGES

1 Starch

4 Lean Meat

CALORIES

250

CALORIES FROM FAT

58

TOTAL FAT

7 g

SATURATED FAT

2 g

CHOLESTEROL

62 mg

SODIUM

472 mg

TOTAL CARBOHYDRATE

18 g

DIETARY FIBER

4 g

SUGARS

4 g

PROTEIN

29 g

SCALLOP STEW

4 SERVINGS/SERVING SIZE: 1 3/4 CUPS

This intriguing combination of scallops, portabellas, and potatoes creates a wonderful one-dish meal. I prefer using sea scallops and cutting them into fourths, but bay scallops work well, too.

1 tablespoon olive oil

1 onion, chopped

1 tablespoon minced garlic

1/2 pound sliced baby portabella mushrooms

2 cups diced peeled sweet potatoes (yams; about 1 sweet potato)

2 cups diced peeled potatoes (about 1 potato)

1 (12-ounce) can fat-free evaporated milk

1/3 cup white wine or fat-free low-sodium chicken broth

1 1/2 pounds scallops (cut in fourths if using large ones)

2 teaspoons dried dill leaves

2 tablespoons cornstarch

2 tablespoons water

Salt and pepper to taste (optional)

1/2 cup chopped green onions

1. In a large nonstick saucepot, heat the olive oil over medium heat. Sauté the onion, garlic, and mushrooms for 3 minutes, stirring constantly. Add the sweet potatoes and potatoes, and cook for 3 minutes, continuing to stir.

2. Add the evaporated milk and wine. Bring to a boil over medium heat, then add the scallops. Cook, stirring occasionally, for 10–12 minutes or until the potatoes are almost tender. Add the dill.

3. In a small bowl, mix together the cornstarch and water and add to the stew. Stir until bubbly and thickened. Season with salt and pepper (if using). Sprinkle individual servings with green onions.

EXCHANGES

2 1/2 Starch

1 Fat-Free Milk

4 Very Lean Meat

CALORIES

429

CALORIES FROM FAT

45

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

60 mg

SODIUM

425 mg

TOTAL CARBOHYDRATE

52 g

DIETARY FIBER

6 g

SUGARS

17 g

PROTEIN

40 g

SHRIMP, CORN, AND SWEET POTATO SOUP

12 SERVINGS/SERVING SIZE: 1 CUP

The unique mixture of the naturally sweet and nutritious yams combined with shrimp and corn delivers rich, bold flavors to this one-pot wonder.

1 red onion, chopped

1/2 cup chopped celery

1/2 teaspoon minced garlic

1 green bell pepper, chopped

2 cups diced peeled sweet potatoes (yams)

1 (16-ounce) bag frozen corn

1 (14 3/4-ounce) can cream-style corn

1 (10-ounce) can chopped tomatoes and green chilis

1 (6-ounce) can low-sodium tomato paste

4 cups fat-free low-sodium chicken broth

1 1/2 pounds peeled, raw, medium shrimp

Salt and pepper to taste (optional)

Chopped green onions (optional)

1. In a large nonstick saucepot coated with nonstick cooking spray, sauté the onion, celery, garlic, and green pepper over medium heat for 5–7 minutes or until tender.

2. Add the sweet potatoes, corn, cream-style corn, tomatoes, tomato paste, and broth and bring the mixture to a boil. Add the shrimp and cook about 10 minutes or until the shrimp is done. Season with salt and pepper and garnish with green onions (if using).

EXCHANGES

1 1/2 Starch

1 Very Lean Meat

CALORIES

149

CALORIES FROM FAT

11

TOTAL FAT

1 g

SATURATED FAT

0 g

CHOLESTEROL

84 mg

SODIUM

344 mg

TOTAL CARBOHYDRATE

24 g

DIETARY FIBER

4 g

SUGARS

6 g

PROTEIN

13 g

EASY CRAB SOUP

6 SERVINGS/SERVING SIZE: 3/4 CUP

This simple method still produces an elegant, flavorful soup.

1 tablespoon butter

1 onion, finely chopped

2 cups fat-free low-sodium chicken broth

1 (12-ounce) can fat-free evaporated milk

1 pound white or back fin lump crabmeat, picked through for shells

1/2 cup finely chopped green onions

1. In a nonstick saucepan coated with nonstick cooking spray, melt the butter over medium heat and sauté the onion for

5 minutes or until tender.

2. Add the broth and bring to a boil. Reduce heat and add the milk. Fold in the crabmeat, cooking for 3–4 minutes or until well heated. Serve with chopped green onions.

EXCHANGES

1 Fat-Free Milk

2 Very Lean Meat

CALORIES

162

CALORIES FROM FAT

26

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

65 mg

SODIUM

388 mg

TOTAL CARBOHYDRATE

11 g

DIETARY FIBER

1 g

SUGARS

8 g

PROTEIN

22 g

SALADS

Caesar Salad

Spinach Salad with Raspberry Vinaigrette

Roasted Corn, Cucumber, and Tomato Salad

Cucumber and Tomato Salad

Colorful Coleslaw

Magic Mango Coleslaw

Slaw with Mandarin Oranges and Edamame

Coleslaw Asian Style

Waldorf Pasta Salad

Salsa Pasta Salad

Caribbean Summer Salad

Tropical Couscous Salad

Colorful Couscous Salad

Couscous with Sun-Dried Tomatoes

Tabbouleh Salad

Chinese Chicken Salad with Asian Vinaigrette

Asian Chicken Salad

Greek Chicken Spinach Salad

Chicken Salad Olé

Tex-Mex Chicken Salad with Salsa Vinaigrette

Southwestern Chicken Chef Salad

Southwestern Chicken and Black Bean Salad with Citrus Vinaigrette

Caribbean Pork Salad with Mango Black Bean Salsa

Tuna and Avocado Salad with Wasabi Vinaigrette

Tropical Shrimp Salad

Orzo Shrimp Salad

Salmon Salad

Taco Rice Salad

Deluxe Rice Salad

Marinated Green Bean Salad

CAESAR SALAD

6 SERVINGS/SERVING SIZE: 1 1/2 CUPS

You’ll love this healthier version of a classic favorite.

1 head romaine lettuce, torn into pieces

2 tablespoons grated Parmesan cheese

1/2 teaspoon ground black pepper

2 tablespoons lemon juice

1 teaspoon Worcestershire sauce

2 tablespoons red wine vinegar

1/2 teaspoon dry mustard powder

1/2 teaspoon minced garlic

1/3 cup fat-free yogurt

1. In a large bowl, combine the lettuce, cheese, and pepper and toss well.

2. In a small bowl, combine the lemon juice, Worcestershire sauce, vinegar, mustard, and garlic and blend well. Stir in the yogurt.

3. Toss the dressing with the salad and serve immediately.

EXCHANGES

1/2 Carbohydrate

CALORIES

32

CALORIES FROM FAT

7

TOTAL FAT

1 g

SATURATED FAT

0 g

CHOLESTEROL

2 mg

SODIUM

51 mg

TOTAL CARBOHYDRATE

5 g

DIETARY FIBER

2 g

SUGARS

2 g

PROTEIN

3 g

SPINACH SALAD WITH RASPBERRY VINAIGRETTE

6 SERVINGS/SERVING SIZE: 1 1/2 CUPS

Make a spinach salad special with added walnuts, mushrooms, red onion, and an easy raspberry vinaigrette.

1/4 cup raspberry vinegar

3 tablespoons sugar-free raspberry preserves

2 tablespoons canola oil

8 cups fresh spinach, washed and patted dry, stemmed and torn into pieces

1/2 cup sliced mushrooms

1/4 cup chopped red onion

3 tablespoons coarsely chopped walnuts, toasted

1. In a blender or food processor, combine the vinegar and raspberry preserves. Add the oil in a thin stream and blend well.

2. In a large bowl, carefully toss the spinach, mushrooms, onion, and walnuts with the dressing and serve immediately.

EXCHANGES

1/2 Carbohydrate

1 1/2 Fat

CALORIES

86

CALORIES FROM FAT

65

TOTAL FAT

7 g

SATURATED FAT

1 g

CHOLESTEROL

0 mg

SODIUM

32 mg

TOTAL CARBOHYDRATE

5 g

DIETARY FIBER

1 g

SUGARS

1 g

PROTEIN

2 g

ROASTED CORN, CUCUMBER, AND TOMATO SALAD

5 SERVINGS/SERVING SIZE: 2/3 CUP

This simple salad is best during the summer months when you can take advantage of homegrown cucumbers; ripe, juicy tomatoes; and fresh corn. The roasted corn enhances this salad’s flavor, but you can substitute frozen corn if you’re in a hurry.

1 cup fresh uncooked corn kernels (scrape from

1 1/2 fresh cobs)

1 teaspoon olive oil

1 cup peeled chopped cucumber

1 cup chopped tomatoes

1/4 cup chopped red onion

1/4 cup chopped avocado

2 tablespoons lime juice

2 tablespoons plain fat-free yogurt

Salt and pepper to taste (optional)

1. Preheat the oven to 450 degrees.

2. Toss the corn with the olive oil and place on a baking sheet coated with nonstick cooking spray. Roast for 15–18 minutes, watching so the corn doesn’t brown. Let cool.

3. In a large bowl, combine the corn, cucumber, tomatoes, onion, and avocado. In a small bowl, combine the lime juice, yogurt, and salt and pepper (if using). Toss with the salad.

EXCHANGES

1/2 Carbohydrate

1/2 Fat

CALORIES

64

CALORIES FROM FAT

22

TOTAL FAT

3 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

13 mg

TOTAL CARBOHYDRATE

10 g

DIETARY FIBER

2 g

SUGARS

3 g

PROTEIN

2 g

CUCUMBER AND TOMATO SALAD

6 SERVINGS/SERVING SIZE: 2/3 CUP

If you have a ripe avocado, chop it up and include it in this perfect summer salad.

2 cucumbers, peeled and coarsely chopped

1 cup chopped tomatoes

1/2 cup chopped red onion

1/2 teaspoon minced garlic

3 tablespoons lime juice

1 tablespoon olive oil

Salt and pepper to taste (optional)

1. In a medium bowl, combine the cucumbers, tomatoes, and onion.

2. In a small bowl, whisk together the garlic, lime juice, oil, and salt and pepper (if using). Toss with the cucumber mixture.

EXCHANGES

1 Vegetable

1/2 Fat

CALORIES

41

CALORIES FROM FAT

22

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

4 mg

TOTAL CARBOHYDRATE

5 g

DIETARY FIBER

1 g

SUGARS

2 g

PROTEIN

1 g

COLORFUL COLESLAW

15 SERVINGS/SERVING SIZE: 1/2 CUP

This creative coleslaw featuring carrots, broccoli, crunchy cashews, and sweet grapes turns this classic recipe into something remarkable. Save time and buy preshredded and precut ingredients.

1 (10-ounce) package angel hair or regular shredded cabbage (about 6 cups)

1/2 cup purple grapes, cut in half

1 cup shredded carrots

1 cup broccoli florets, cut into small pieces

1 cup chopped celery

1/3 cup chopped red onion

1/4 cup chopped cashews

2 tablespoons light mayonnaise

1/2 cup plain fat-free yogurt or fat-free sour cream

1 tablespoon lemon juice

1. In a large bowl, combine the cabbage, grapes, carrots, broccoli, celery, onion, and cashews.

2. In a small bowl, whisk together the mayonnaise, yogurt, and lemon juice. Toss with the other ingredients.

EXCHANGES

1/2 Carbohydrate

1/2 Fat

CALORIES

41

CALORIES FROM FAT

16

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

1 mg

SODIUM

41 mg

TOTAL CARBOHYDRATE

5 g

DIETARY FIBER

1 g

SUGARS

3 g

PROTEIN

1 g

MAGIC MANGO COLESLAW

6 SERVINGS/SERVING SIZE: 2/3 CUP

Don’t miss this trendy coleslaw tossed with mangos and jalapeños in a light citrus dressing. Try it with grilled fresh fish.

3 cups shredded cabbage

1 bunch green onions, chopped

2 tablespoons chopped jalapeños or to taste

1 cup coarsely chopped mango

1/2 cup plain fat-free yogurt

3 tablespoons light mayonnaise

2 tablespoons Dijon mustard

1 teaspoon sugar

2 tablespoons orange juice

Salt and pepper to taste (optional)

1. In a large bowl, combine the cabbage, green onions, jalapeños, and mango.

2. In a small bowl, whisk together the remaining ingredients and toss with the cabbage, green onions, jalapeños, and mango. Cover and refrigerate until serving time.

EXCHANGES

1 Carbohydrate

1/2 Fat

CALORIES

91

CALORIES FROM FAT

27

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

3 mg

SODIUM

190 mg

TOTAL CARBOHYDRATE

14 g

DIETARY FIBER

3 g

SUGARS

10 g

PROTEIN

2 g

SLAW WITH MANDARIN ORANGES AND EDAMAME

16 SERVINGS/SERVING SIZE: 1/2 CUP

Finely shredded coleslaw with edamame, green onions, and mandarin oranges in a lime vinaigrette create this most amazing salad. Edamame are tasty green soybeans in the shell found in the frozen vegetable section of the supermarket.

1 (12-ounce) bag shelled edamame (green soybeans)

6 cups angel hair or regular shredded cabbage

1 bunch green onions, chopped

2 (11-ounce) cans mandarin oranges packed in juice, drained

3 tablespoons olive oil

1 tablespoon Dijon mustard

2 tablespoons lime juice

3 tablespoons raspberry wine vinegar or red wine vinegar

Salt and pepper to taste (optional)

1. Cook the edamame according to package directions, omitting any oil and salt, then drain.

2. In a large bowl, combine the cabbage, edamame, green onions, and mandarin oranges.

3. In a small bowl, whisk together the remaining ingredients and toss with the coleslaw. Serve immediately.

EXCHANGES

1/2 Fruit

1 Fat

CALORIES

75

CALORIES FROM FAT

31

TOTAL FAT

4 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

38 mg

TOTAL CARBOHYDRATE

8 g

DIETARY FIBER

3 g

SUGARS

4 g

PROTEIN

3 g

COLESLAW ASIAN STYLE

14 SERVINGS/SERVING SIZE: 1/2 CUP

Cabbage, carrots, peppers, and peanuts tossed with a tangy dressing turn into an appetizing Asian side dish.

4 cups shredded green cabbage

2 cups shredded purple cabbage

1/2 cup yellow or red bell pepper, cut in small strips

1/2 cup shredded carrot

1/2 cup chopped green onions

3 tablespoons chopped peanuts

1/4 cup rice vinegar

2 teaspoons canola oil

2 tablespoons peanut butter

1 tablespoon lite soy sauce

2 teaspoons honey

1/2 teaspoon ground ginger

1. In a large bowl, combine the green and purple cabbage, yellow pepper, carrot, green onions, and peanuts.

2. In a small bowl, whisk together the vinegar, oil, peanut butter, soy sauce, honey, and ginger. Toss together all ingredients.

EXCHANGES

1/2 Carbohydrate

1/2 Fat

CALORIES

47

CALORIES FROM FAT

25

TOTAL FAT

3 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

47 mg

TOTAL CARBOHYDRATE

5 g

DIETARY FIBER

1 g

SUGARS

3 g

PROTEIN

2 g

WALDORF PASTA SALAD

6 SERVINGS/SERVING SIZE: 1 2/3 CUPS

This innovative salad features traditional Waldorf salad ingredients with the surprise of pasta. Try it for lunch with a ham or turkey wrap.

1 (8-ounce) package rotini pasta

1/2 cup fat-free sour cream

3 tablespoons lime juice

1 teaspoon sugar

1 cup chopped celery

1 green apple, cored and chopped (about 1 1/2 cups)

2 medium red apples, cored and chopped (about 3 cups)

1/2 cup chopped green onions

1/4 cup coarsely chopped pecans, toasted (optional)

1. Cook the pasta according to package directions, omitting any oil and salt. Rinse with cold water and drain.

2. Meanwhile, in a small bowl, combine the sour cream, lime juice, and sugar.

3. In a large bowl, combine the pasta, celery, apple, and green onions. Add the dressing and toss gently to coat. Sprinkle with toasted pecans (if using) and serve.

EXCHANGES

2 Starch

1 Fruit

CALORIES

207

CALORIES FROM FAT

7

TOTAL FAT

1 g

SATURATED FAT

0 g

CHOLESTEROL

3 mg

SODIUM

40 mg

TOTAL CARBOHYDRATE

44 g

DIETARY FIBER

3 g

SUGARS

11 g

PROTEIN

7 g

SALSA PASTA SALAD

6 SERVINGS/SERVING SIZE: 1 1/3 CUPS

Convenient canned tomatoes with fresh ingredients like green onions and cilantro create a salsa-style dressing that gives this light salad its appeal. For a more substantial salad, add grilled chicken or shrimp.

1 (8-ounce) package ziti pasta

1 bunch green onions, chopped

1 teaspoon minced garlic

1 (28-ounce) can chopped tomatoes with juice

1 1/2 tablespoons finely chopped jalapeño pepper

1/4 cup chopped cilantro

1 teaspoon dried oregano leaves

1/4 teaspoon ground cumin

1 (15-ounce) can black beans, rinsed and drained

1. Cook the pasta according to package directions, omitting any oil and salt. Rinse with cold water and drain.

2. In a large bowl, combine all ingredients and toss gently.

Serve or cover and refrigerate.

EXCHANGES

2 Starch

1 Carbohydrate

CALORIES

244

CALORIES FROM FAT

11

TOTAL FAT

1 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

281 mg

TOTAL CARBOHYDRATE

47 g

DIETARY FIBER

8 g

SUGARS

7 g

PROTEIN

10 g

CARIBBEAN SUMMER SALAD

8 SERVINGS/SERVING SIZE: 3/4 CUP

This black bean and corn salad with a touch of Caribbean flavors is delicious with fresh, juicy summer fruits.

3 medium nectarines or peaches, cut into small cubes

1 cup frozen corn, thawed

1 (15-ounce) can black beans, rinsed and drained

1/3 cup finely chopped red onion

1 avocado, chopped

1/4 cup orange juice

1 tablespoon lime juice

1 tablespoon lemon juice

2 teaspoons honey

1/2 teaspoon dried thyme leaves

1/4 teaspoon ground allspice

Salt to taste (optional)

1. In a large bowl, combine the nectarines, corn, black beans, onion, and avocado.

2. In a small bowl, combine the orange juice, lime juice, lemon juice, honey, thyme, allspice, and salt (if using). Toss with the salad.

EXCHANGES

1 Starch

1/2 Carbohydrate

1/2 Fat

CALORIES

141

CALORIES FROM FAT

40

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

0 mg

SODIUM

167 mg

TOTAL CARBOHYDRATE

23 g

DIETARY FIBER

6 g

SUGARS

7 g

PROTEIN

5 g

TROPICAL COUSCOUS SALAD

10 SERVINGS/SERVING SIZE: 2/3 CUP

Orange juice and a touch of ginger add flavor and the cranberries provide a colorful, sweet bite. Tossed with a light orange dressing and topped with toasted walnuts, this simple salad is delicious with chicken or fish.

1/2 cup orange juice

1 1/2 cups water

1 teaspoon olive oil

1/2 teaspoon ground ginger

2 cups couscous

1 (11-ounce) can mandarin oranges packed in juice, drained and juice reserved

1/2 cup chopped green onions

1/4 cup dried cranberries

Dash cayenne pepper

1 teaspoon lemon juice

1/4 cup chopped walnuts, toasted

1. In a medium saucepot, bring the orange juice, water, olive oil, and ginger to a boil. Add the couscous and stir, then remove from heat and cover for 7 minutes.

2. Transfer to a large bowl and add the oranges, green onions, and cranberries, mixing well. In a small bowl, whisk together the cayenne, lemon juice, and 1/3 cup reserved mandarin juice.

3. Toss the dressing with the salad. Add the walnuts and serve or refrigerate.

EXCHANGES

2 Starch

1/2 Carbohydrate

CALORIES

189

CALORIES FROM FAT

22

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

5 mg

TOTAL CARBOHYDRATE

36 g

DIETARY FIBER

3 g

SUGARS

7 g

PROTEIN

6 g

COLORFUL COUSCOUS SALAD

6 SERVINGS/SERVING SIZE: 1 CUP

Currants add a touch of sweetness, while carrots, radishes, and peanuts contribute a bit of crunch. Tossed together with fast-cooking couscous and a light lemon dressing, the result is this flavor-packed salad.

2 cups fat-free low-sodium chicken or vegetable broth

1 1/3 cups couscous

1/3 cup finely diced carrot

2 tablespoons chopped fresh parsley or 2 teaspoons dried parsley flakes

1/2 cup chopped green onions

1/4 cup finely diced radish

1/2 cup chopped tomatoes

1/4 cup chopped peanuts

2 tablespoons dried currants or cranberries

1 teaspoon minced garlic

1/4 teaspoon lemon juice

2 tablespoons olive oil

1. In a nonstick saucepot, bring the chicken broth to a boil. Add the couscous and stir, then remove from heat and cover for 7 minutes. Fluff with a fork and transfer to a large bowl.

2. Add the carrot, parsley, green onions, radish, tomatoes, peanuts, and currants. In a small bowl, mix together the garlic, lemon juice, and olive oil and toss with couscous mixture. Serve immediately or refrigerate.

EXCHANGES

2 Starch

1/2 Carbohydrate

1 Fat

CALORIES

239

CALORIES FROM FAT

67

TOTAL FAT

8 g

SATURATED FAT

1 g

CHOLESTEROL

0 mg

SODIUM

36 mg

TOTAL CARBOHYDRATE

35 g

DIETARY FIBER

3 g

SUGARS

3 g

PROTEIN

8 g

COUSCOUS WITH SUN-DRIED TOMATOES

6 SERVINGS/SERVING SIZE: 2/3 CUP

The flavors of sun-dried tomatoes and peas with fresh cucumber and green onions merge together in this light, refreshing salad with a Mediterranean twist. You can prep the other ingredients while the couscous is cooking to get this side dish on the table in minutes.

1 cup water

3/4 cup couscous

1/2 cup frozen green peas, thawed

1/4 cup chopped sun-dried tomatoes, reconstituted

1/4 cup chopped green onions

1/4 cup peeled chopped cucumber

1 tablespoon vinegar

2 teaspoons lemon juice

2 teaspoons olive oil

2 tablespoons crumbled reduced-fat feta cheese

Salt and pepper to taste (optional)

1. In a medium saucepot, bring the water to a boil. Add the couscous and stir, then remove from heat and cover for 7 minutes. Fluff with a fork and transfer to a large bowl.

2. Add the peas, tomatoes, green onions, and cucumber, mixing well. In a small bowl, combine the vinegar, lemon juice, and olive oil. Toss the dressing and feta with the couscous. Season with salt and pepper (if using).

EXCHANGES

1 1/2 Starch

CALORIES

120

CALORIES FROM FAT

19

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

1 mg

SODIUM

60 mg

TOTAL CARBOHYDRATE

20 g

DIETARY FIBER

2 g

SUGARS

1 g

PROTEIN

4 g

TABBOULEH SALAD

8 SERVINGS/SERVING SIZE: 3/4 CUP

Don’t skip this recipe if you have never prepared tabbouleh, or bulgur wheat. It’s packed with fiber and flavor, and all you have to do is pour hot water over it. This splendid Middle Eastern salad features a great nutty wheat flavor with lots of parsley, cucumber, tomatoes, carrots, onions, fresh mint, and a lemony dressing.

1 cup bulgur or cracked wheat

1 3/4 cups boiling water

1/2 cup chopped green onions

2 cups chopped tomatoes

1/2 cup chopped green pepper

1 1/2 cups finely peeled chopped cucumber

1/2 cup finely chopped carrots

1 bunch parsley, chopped (flat leaf is best)

1/2 cup chopped fresh mint

1/3 cup lemon juice

3 tablespoons olive oil

1 teaspoon minced garlic

Dash cayenne pepper

Salt and pepper to taste (optional)

1. In a large bowl, cover the bulgur with the boiling water. Let stand for 25–30 minutes or until the water is absorbed and grain is soft; drain any excess water.

2. Fluff with a fork and add the green onions, tomatoes, green pepper, cucumber, carrot, parsley, and mint.

3. In a small bowl, whisk together the remaining ingredients and pour over the salad. Toss until well combined and refrigerate before serving.

EXCHANGES

1 Starch

1 Fat

CALORIES

131

CALORIES FROM FAT

49

TOTAL FAT

6 g

SATURATED FAT

1 g

CHOLESTEROL

0 mg

SODIUM

22 mg

TOTAL CARBOHYDRATE

19 g

DIETARY FIBER

5 g

SUGARS

3 g

PROTEIN

3 g

CHINESE CHICKEN SALAD WITH ASIAN VINAIGRETTE

4 SERVINGS/SERVING SIZE: 1 1/2 CUP MIXED GREENS, 1 CUP CHICKEN MIXTURE, 1 1/2 TABLESPOONS DRESSING

You can throw this salad together in 10 minutes by taking advantage of rotisserie chicken and preshredded carrots. But fresh mint and ginger are a must!

2 cups cooked, shredded, skinless chicken breast

1/2 cup chopped green onions

1 cup shredded carrots

1/4 cup chopped fresh mint leaves, or 1 tablespoon dried mint leaves

1/4 cup chopped peanuts

1/4 cup rice wine vinegar

1 tablespoon peanut butter

1 tablespoon finely chopped fresh ginger, or 1 teaspoon ground ginger

2 teaspoons lite soy sauce

2 teaspoons honey

1 tablespoon sesame oil

1 (8-ounce) bag mixed greens

1. In a medium bowl, combine the chicken, green onions, carrots, mint, and peanuts.

2. In a small bowl, whisk together vinegar, peanut butter, ginger, soy sauce, honey, and oil.

3. Serve the chicken salad on a bed of greens and drizzle with the dressing.

EXCHANGES

1 Carbohydrate

4 Lean Meat

CALORIES

261

CALORIES FROM FAT

110

TOTAL FAT

12 g

SATURATED FAT

2 g

CHOLESTEROL

60 mg

SODIUM

175 mg

TOTAL CARBOHYDRATE

12 g

DIETARY FIBER

4 g

SUGARS

6 g

PROTEIN

26 g

ASIAN CHICKEN SALAD

6 SERVINGS/SERVING SIZE: 1 CUP

This salad features tender, fresh-cooked chicken and crunchy water chestnuts tossed with mandarin oranges in a light lemon dressing.

1 1/2 pounds boneless skinless chicken breasts, cut into chunks

1 teaspoon canola oil

3 tablespoons lite soy sauce (divided use)

1/2 teaspoon minced garlic

1/4 teaspoon ground ginger

1/2 cup chopped celery

1/2 cup chopped green onions

1 (11-ounce) can mandarin oranges packed in juice, drained

1 (8-ounce) can sliced water chestnuts, drained

1 (6-ounce) container fat-free lemon yogurt

6 cups baby spinach, washed and well drained

1. In a medium bowl, combine the chicken, oil, 2 tablespoons soy sauce, garlic, and ginger. Stir to coat the chicken well.

2. In a large nonstick skillet coated with nonstick cooking spray, cook the chicken over medium heat about 5–7 minutes or until the chicken is done. Remove from heat and let cool.

3. In a large bowl, combine the chicken, celery, green onions, orange segments, and water chestnuts. Mix together the yogurt and the remaining 1 tablespoon soy sauce and toss with the chicken mixture. Refrigerate until ready to serve, then serve on a bed of spinach leaves.

EXCHANGES

1 Carbohydrate

3 Very Lean Meat

CALORIES

203

CALORIES FROM FAT

22

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

66 mg

SODIUM

328 mg

TOTAL CARBOHYDRATE

15 g

DIETARY FIBER

3 g

SUGARS

9 g

PROTEIN

30 g

GREEK CHICKEN SPINACH SALAD

6 SERVINGS/SERVING SIZE: 3 CUPS

Light lemon chicken with spinach, tomatoes, and cucumber tossed with a vinaigrette is reminiscent of a Greek chef salad; add some crumbled feta on top, if desired.

1/2 cup lemon juice (divided use)

1 teaspoon dried mint (divided use)

1/2 teaspoon dried oregano leaves

3/4 teaspoon minced garlic (divided use)

2 tablespoons red wine vinegar

1 1/2 pounds boneless skinless chicken breasts, cut into strips

1 pound fresh spinach, washed and patted dry, stemmed and torn into pieces

1 1/2 cups chopped tomatoes

1/3 cup chopped red onion

1 1/2 cups peeled chopped cucumber

1 tablespoon olive oil

Salt and pepper to taste (optional)

1/3 cup crumbled reduced-fat feta cheese (optional)

1. In a glass bowl, combine 1/4 cup lemon juice, 1/2 teaspoon mint, the oregano, 1/4 teaspoon garlic, and the vinegar. Add the chicken and toss to coat. Cover and marinate in the refrigerator at least 1 hour.

2. Cook the chicken in a large nonstick skillet coated with nonstick cooking spray over medium heat for 5–8 minutes, turning frequently, until the chicken is lightly browned and done. Remove the chicken from the pan and refrigerate until ready to use.

3. In a large bowl, combine the spinach, tomato, red onion, cucumber, and chicken. In a small bowl, whisk together the oil, 1/4 cup lemon juice, 1/2 teaspoon mint, 1/2 teaspoon garlic, and salt and pepper (if using). Toss the dressing and feta (if using) with the salad and serve immediately.

EXCHANGES

1/2 Carbohydrate

3 Lean Meat

CALORIES

184

CALORIES FROM FAT

37

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

66 mg

SODIUM

137 mg

TOTAL CARBOHYDRATE

8 g

DIETARY FIBER

3 g

SUGARS

3 g

PROTEIN

29 g

CHICKEN SALAD OLÉ

6 SERVINGS/SERVING SIZE: 1 CUP CHICKEN SALAD, 1 CUP GREENS, 1/3 CUP TOMATOES

Chicken salad goes Southwestern with black beans, onion, and green pepper tossed in a creamy, spicy dressing.

4 cups cooked, chopped, skinless chicken breast

1/3 cup shredded reduced-fat cheddar cheese

1 (15-ounce) can black beans, rinsed and drained

1/2 cup chopped red onion

1/2 cup chopped green bell pepper

2 tablespoons light mayonnaise

2/3 cup fat-free sour cream

1 teaspoon chili powder

1/2 teaspoon ground cumin

Salt and pepper to taste (optional)

6 cups mixed greens

2 medium tomatoes, chopped (2 cups)

1. In a large bowl, combine the chicken, cheese, black beans, onion, and green pepper.

2. In a small bowl, combine the mayonnaise, sour cream, chili powder, cumin, and salt and pepper (if using). Stir the dressing into the chicken until well coated.

3. Refrigerate until serving time. Serve on a bed of mixed greens and top each serving with chopped tomatoes.

EXCHANGES

1 Starch

4 Lean Meat

CALORIES

265

CALORIES FROM FAT

58

TOTAL FAT

6 g

SATURATED FAT

2 g

CHOLESTEROL

70 mg

SODIUM

403 mg

TOTAL CARBOHYDRATE

20 g

DIETARY FIBER

6 g

SUGARS

4 g

PROTEIN

31 g

TEX-MEX CHICKEN SALAD WITH SALSA VINAIGRETTE

8 SERVINGS/SERVING SIZE: 2/3 CUP

I am partial to Southwestern chicken salads, and this version is one of my favorites. The jicama adds great crunch.

2 pounds boneless skinless chicken breasts

1 teaspoon chili powder

1/2 teaspoon ground cumin

1 cup frozen corn

1 (15-ounce) can black beans, rinsed and drained

1 bunch green onions, sliced

1 red bell pepper, chopped

1/2 cup peeled, thinly sliced matchstick jicama

2 tablespoons olive oil

3 tablespoons lime juice

1 cup salsa

1/4 cup shredded reduced-fat cheddar cheese (optional) using jicama’s

1. Season the chicken with chili powder and cumin. Grill or sauté in a nonstick skillet coated with nonstick cooking spray over medium heat for 12–15 minutes or until done. Remove from heat and slice.

2. In a large bowl, combine the corn, black beans, green onions, red pepper, and jicama. Stir in the chicken.

3. In a small bowl, combine the olive oil, lime juice, and salsa. Toss the salsa dressing with the chicken. Sprinkle with cheese (if using) and serve.

EXCHANGES

1 Starch

4 Lean Meat

CALORIES

250

CALORIES FROM FAT

49

TOTAL FAT

6 g

SATURATED FAT

1 g

CHOLESTEROL

66 mg

SODIUM

363 mg

TOTAL CARBOHYDRATE

18 g

DIETARY FIBER

5 g

SUGARS

4 g

PROTEIN

30 g

SOUTHWESTERN CHICKEN CHEF SALAD

8 SERVINGS/SERVING SIZE: 3/4 CUP CHICKEN MIXTURE, 1 1/2 CUPS LETTUCE, 2 1/2 TABLESPOONS DRESSING

You can easily turn leftover grilled chicken into a hearty Southwestern salad. The dressing is also great served as a dip with crunchy veggies.

2 cups cooked, chopped, skinless chicken breast

1 cup chopped tomatoes

1/2 cup chopped green onions

1 (11-ounce) can corn, drained

1/2 cup shredded reduced-fat cheddar cheese

1/2 cup black beans, rinsed and drained

6 cups mixed salad greens

2/3 cup plain fat-free yogurt

1/2 cup picante sauce

1 teaspoon chili powder

1/2 teaspoon ground cumin

1. In a large bowl, combine the chicken, tomatoes, green onions, corn, cheese, beans, and salad greens.

2. In a small bowl, combine the yogurt, picante sauce, chili powder, and cumin. Drizzle over the salad.

EXCHANGES

1/2 Starch

1/2 Carbohydrate

2 Lean Meat

CALORIES

152

CALORIES FROM FAT

32

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

35 mg

SODIUM

350 mg

TOTAL CARBOHYDRATE

15 g

DIETARY FIBER

3 g

SUGARS

4 g

PROTEIN

17 g

SOUTHWESTERN CHICKEN AND BLACK BEAN SALAD WITH CITRUS VINAIGRETTE

6 SERVINGS/SERVING SIZE: 1 CUP CHICKEN MIXTURE, 3 1/3 TABLESPOONS DRESSING

This creative combination of seasoned chicken, fresh oranges, and black beans tossed with a refreshing citrus vinaigrette makes an irresistible salad.

2 teaspoons ground cumin

2 teaspoons chili powder

1 1/2 pounds boneless skinless chicken breasts, cut into 1/2-inch strips

2 cups fresh orange sections (about 2 oranges)

1/2 cup shredded reduced-fat Monterey Jack cheese

1/2 cup chopped red onion

1 (15-ounce) can black beans, rinsed and drained

1/3 cup chopped cilantro (optional)

1/3 cup lime juice

1/4 cup orange juice

1 tablespoon canola oil

1/2 teaspoon minced garlic

Salt and pepper to taste (optional)

6 cups mixed greens

1. Combine the cumin and chili powder in a large zippered plastic bag. Add the chicken, seal the bag, and shake to coat.

2. In a large nonstick skillet coated with nonstick cooking spray, cook the chicken over medium heat until done, about 10 minutes; let cool.

3. Transfer the chicken to a large bowl and add the orange sections, cheese, onions, black beans, and cilantro, mixing gently but thoroughly.

4. In a small bowl, whisk together the lime juice, orange juice, oil, garlic, and salt and pepper (if using). Pour over the chicken mixture, tossing gently to coat. Serve over mixed greens.

EXCHANGES

1 Starch

1/2 Fruit

4 Lean Meat

CALORIES

289

CALORIES FROM FAT

58

TOTAL FAT

7 g

SATURATED FAT

2 g

CHOLESTEROL

71 mg

SODIUM

376 mg

TOTAL CARBOHYDRATE

22 g

DIETARY FIBER

7 g

SUGARS

8 g

PROTEIN

35 g

CARIBBEAN PORK SALAD WITH MANGO BLACK BEAN SALSA

4 SERVINGS/SERVING SIZE: 4 SLICES PORK, 3/4 CUPS SALSA, 1 1/2 CUPS MIXED GREENS

This simple pork tenderloin, rubbed with Caribbean spices, topped with a wonderful mango–black bean salsa, and served over mixed greens, is perfect for a light luncheon.

1 teaspoon ground allspice

1/2 teaspoon dried thyme leaves

1/2 teaspoon paprika

1/2 teaspoon garlic powder

1/8 teaspoon cayenne pepper

Salt and pepper to taste (optional)

1 pound pork tenderloin, trimmed of fat

1 (15-ounce) can black beans, rinsed and drained

2 ripe mangos, peeled, pitted, and chopped, or 1 (26-ounce) jar mangos, drained

1/3 cup finely chopped red onion

3 tablespoons lime juice

1 tablespoon olive oil

1 tablespoon chopped jarred jalapeño peppers

Salt and pepper to taste (optional)

6 cups mixed greens

1. Preheat the oven to 350 degrees.

2. In a small bowl, combine the allspice, thyme, paprika, garlic powder, cayenne, and salt and pepper (if using). Rub the mixture into the pork. Place the pork on a baking sheet coated with nonstick cooking spray and bake for 40–45 minutes or until the internal temperature is 160 degrees. Remove from the oven and slice the pork.

3. Meanwhile, in a medium bowl, combine the black beans, mango, onion, lime juice, oil, jalapeños, and salt and pepper (if using).

4. To assemble the salad, place 1 1/2 cups mixed greens on a plate and top with 3 ounces pork and 3/4 cup salsa.

EXCHANGES

1 Starch

1 1/2 Fruit

3 1/2 Lean Meat

CALORIES

345

CALORIES FROM FAT

77

TOTAL FAT

9 g

SATURATED FAT

2 g

CHOLESTEROL

63 mg

SODIUM

446 mg

TOTAL CARBOHYDRATE

38 g

DIETARY FIBER

10 g

SUGARS

17 g

PROTEIN

30 g

TUNA AND AVOCADO SALAD WITH WASABI VINAIGRETTE

8 SERVINGS/SERVING SIZE: 1 ROUNDED CUP

Be adventurous and try this salad featuring two of my favorites, ahi tuna and avocado, combined with a zesty vinaigrette. One evening I served the leftover salad with crackers as a dip for unexpected company, and everyone asked for the fabulous recipe.

2 pounds fresh ahi tuna filets

Salt and pepper to taste (optional)

2 tablespoons olive oil

1/4 cup lime juice

1 teaspoon wasabi powder

2 teaspoons lite soy sauce

1/2 teaspoon hot pepper sauce, depending on taste

2 ripe medium avocados, diced

1/4 cup chopped green onions

1/4 cup chopped red onion

1. Sprinkle the tuna steaks with salt and pepper (if using). Heat a nonstick skillet coated with nonstick cooking spray over medium heat until hot. Add the steaks and sear for only 1–2 minutes on each side, depending on thickness (they should be rare).

2. In a small bowl, combine the olive oil, lime juice, wasabi, soy sauce, and hot pepper sauce. Stir in the avocados.

3. Cut the tuna in chunks and place in a large bowl. Add the green onions and red onion and mix well. Add the dressing and mix gently.

EXCHANGES

3 Lean Meat

1/2 Fat

CALORIES

222

CALORIES FROM FAT

102

TOTAL FAT

12 g

SATURATED FAT

1 g

CHOLESTEROL

51 mg

SODIUM

79 mg

TOTAL CARBOHYDRATE

4 g

DIETARY FIBER

2 g

SUGARS

1 g

PROTEIN

28 g

TROPICAL SHRIMP SALAD

4 SERVINGS/SERVING SIZE: 2 CUPS

You can whip up this refreshing salad in minutes by using readily available, precut melon and pineapple.

2 cups honeydew melon or cantaloupe chunks, chilled

2 cups fresh pineapple chunks, chilled

1 cup coarsely peeled chopped cucumber

1/4 cup chopped green onions

1 pound peeled, cooked, medium shrimp

1/3 cup plain fat-free yogurt

2 tablespoons light mayonnaise

1/2 teaspoon dried dill leaves

1 teaspoon sugar

1 tablespoon lemon juice

1. In a large bowl, combine the melon, pineapple, cucumber, green onions, and shrimp.

2. In a small bowl, combine the yogurt, mayonnaise, dill, sugar, and lemon juice. Toss with the shrimp and serve immediately.

EXCHANGES

1 1/2 Fruit

4 Very Lean Meat

CALORIES

225

CALORIES FROM FAT

37

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

224 mg

SODIUM

344 mg

TOTAL CARBOHYDRATE

21 g

DIETARY FIBER

2 g

SUGARS

16 g

PROTEIN

26 g

ORZO SHRIMP SALAD

12 SERVINGS/SERVING SIZE: 1/2 CUP

Toss orzo, a small rice-shaped pasta, with shrimp, peas, and roasted peppers in a light Dijon dressing for a colorful, crisp salad. Make this salad ahead of time to give the flavors extra time to blend.

8 ounces orzo

1 pound peeled, cooked, medium shrimp

1/3 cup chopped green bell pepper

1/3 cup chopped green onions

1/2 cup jar roasted red pepper, drained and chopped

1 cup frozen green peas

1/2 cup chopped fresh parsley (flat leaf is best)

1 teaspoon minced garlic

3 tablespoons lemon juice

2 tablespoons olive oil

1 tablespoon Dijon mustard

Dash hot pepper sauce

Salt and pepper to taste (optional)

1/4 cup fat-free sour cream

1. Cook the orzo according to package directions, omitting any oil and salt; drain and transfer to a large bowl. Add the shrimp, green pepper, green onions, red pepper, peas, and parsley, combining well.

2. In a small bowl, whisk together the remaining ingredients and toss with the salad. Refrigerate until serving time.

EXCHANGES

1 Starch

1 Lean Meat

CALORIES

148

CALORIES FROM FAT

28

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

75 mg

SODIUM

142 mg

TOTAL CARBOHYDRATE

18 g

DIETARY FIBER

1 g

SUGARS

2 g

PROTEIN

12 g

SALMON SALAD

6 SERVINGS/SERVING SIZE: 1/2 CUP

You’ll love the fresh-cooked salmon partnered with sour cream, cucumber, and dill in this perfect salad.

1 1/2 pounds salmon filet

Salt and pepper to taste (optional)

Pinch sugar

1/2 cup chopped green onions

1/2 cup chopped celery

1 cucumber, peeled, seeded, and chopped

3 tablespoons light mayonnaise

3 tablespoons fat-free sour cream

2 teaspoons dried dill leaves

1. Season the salmon with salt and pepper (if using) and sugar on the skin side. In a nonstick skillet coated with nonstick cooking spray, cook the salmon over medium heat for about 5–7 minutes on each side or until done. Remove the skin and flake.

2. In a bowl, carefully combine all ingredients and fold together until well mixed. Refrigerate until serving time.

EXCHANGES

3 Lean Meat

CALORIES

174

CALORIES FROM FAT

59

TOTAL FAT

7 g

SATURATED FAT

1 g

CHOLESTEROL

63 mg

SODIUM

152 mg

TOTAL CARBOHYDRATE

4 g

DIETARY FIBER

1 g

SUGARS

2 g

PROTEIN

23 g

TACO RICE SALAD

8 SERVINGS/SERVING SIZE: 1 1/2 CUPS, 2 TABLESPOONS DRESSING

This easy, colorful salad is a wonderful one-dish meal.

3/4 pound 95% lean ground beef sirloin

1 teaspoon minced garlic

1 teaspoon ground cumin

1 tablespoon chili powder

Salt and pepper to taste (optional)

4 cups mixed salad greens

1 cup chopped tomatoes

1 (15-ounce) can black beans, rinsed and drained

1/3 cup frozen corn, thawed

3/4 cup shredded, reduced-fat, sharp cheddar cheese

1 bunch green onions, sliced

2 cups cooked yellow saffron or brown rice

1/3 cup plain fat-free yogurt

2/3 cup picante sauce

1/2 teaspoon ground cumin

1. In a large nonstick skillet coated with nonstick cooking spray, brown the beef and garlic over medium heat 5–7 minutes or until the beef is done. Drain any excess fat.

2. Add the cumin, chili powder, and salt and pepper (if using). Remove from heat and cool.

3. In a large bowl, combine the lettuce, tomatoes, beans, corn, cheese, green onions, rice, and beef.

4. In a small bowl, whisk together the yogurt, picante sauce, and cumin. Toss with the salad and serve immediately, or serve the dressing on the side.

EXCHANGES

1 1/2 Starch

1/2 Carbohydrate

2 Lean Meat

CALORIES

224

CALORIES FROM FAT

51

TOTAL FAT

6 g

SATURATED FAT

2 g

CHOLESTEROL

31 mg

SODIUM

450 mg

TOTAL CARBOHYDRATE

27 g

DIETARY FIBER

6 g

SUGARS

3 g

PROTEIN

18 g

DELUXE RICE SALAD

8 SERVINGS/SERVING SIZE: 1 CUP

For a great vegetarian salad, throw together this yellow rice with artichokes, peas, tomatoes, and onion in a light lemon balsamic dressing. Or for a heartier version, toss with cooked chicken, pork, or shrimp.

2 (5-ounce) packages yellow saffron rice

3 tablespoons balsamic vinegar

3 tablespoons lemon juice

1 tablespoon olive oil

1 teaspoon dried basil leaves

1/8 teaspoon pepper

Dash cayenne pepper

1 (14-ounce) can quartered artichoke hearts, drained

1 green bell pepper, chopped

1 cup frozen green peas, thawed

1 cup cherry or grape tomatoes, halved

1/2 cup chopped red onion

1. Prepare the rice according to package directions, omitting any oil and salt.

2. In a small bowl, whisk together the vinegar, lemon juice, oil, basil, pepper, and cayenne.

3. In a large bowl, combine the cooked rice with the artichokes, green pepper, peas, tomatoes, and red onion. Pour the dressing over the rice mixture and toss to coat. Cover and refrigerate at least 2 hours before serving.

EXCHANGES

2 Starch

1/2 Carbohydrate

CALORIES

194

CALORIES FROM FAT

17

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

420 mg

TOTAL CARBOHYDRATE

40 g

DIETARY FIBER

2 g

SUGARS

4 g

PROTEIN

5 g

MARINATED GREEN BEAN SALAD

10 SERVINGS/SERVING SIZE: 3/4 CUP

Serve these wonderful marinated green beans chilled or at room temperature—they’re great either way. Toss in some feta cheese for a little twist.

2 pounds fresh green beans, trimmed

1/4 cup chopped red onion

2 cups cherry tomatoes, halved

3 tablespoons balsamic vinegar

2 teaspoons Dijon mustard

2 tablespoons olive oil

Salt and pepper to taste (optional)

1. Steam the green beans until tender-crisp, about 15 minutes, then drain and let cool slightly.

2. In a large bowl, combine the green beans, onion, and tomatoes.

3. In a small bowl, whisk together the remaining ingredients and toss with the beans.

EXCHANGES

1/2 Carbohydrate

1/2 Fat

CALORIES

69

CALORIES FROM FAT

27

TOTAL FAT

3 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

31 mg

TOTAL CARBOHYDRATE

10 g

DIETARY FIBER

4 g

SUGARS

4 g

PROTEIN

2 g

VEGETABLES & SIDES

Roasted Asparagus

Asian Asparagus

Simple Sesame Broccoli

Green Bean Casserole

Roasted Baby Carrots

Eggplant Roll-Ups

Fiesta Spinach

Okra, Corn, and Tomatoes

Spinach and Corn Casserole

Crispy Spinach Crepes

Summer Squash

Squash Casserole

Prosciutto-Wrapped Zucchini

Tomato Zucchini Pie

Southwestern Roasted Vegetables

Roasted Sweet and White Potatoes

Mock Mashed Potatoes

Old-Fashioned Mashed Potatoes

Smashed Potatoes

Horseradish Mashed Potatoes

Barley Casserole

Barley and Black Bean Combo

Quick Spanish Rice

Brown Rice Deluxe

Wild Rice with Peppers and Toasted Pecans

Cornbread and Rice Dressing

Yam Cornbread Stuffing

ROASTED ASPARAGUS

4 SERVINGS/SERVING SIZE: 1/4 RECIPE

How can something so simple be so good? You’ll love the easy clean-up, too.

1 pound asparagus, ends trimmed

2 tablespoons olive oil

Salt and pepper to taste (optional)

1 teaspoon balsamic vinegar

1. Preheat the oven to 475 degrees. Cover a baking sheet with foil. Lay the asparagus on the sheet and drizzle with oil.

2. Bake for 10–12 minutes. Season with salt and pepper (if using) and drizzle with balsamic vinegar to serve.

EXCHANGES

1 Vegetable

1 1/2 Fat

CALORIES

85

CALORIES FROM FAT

60

TOTAL FAT

7 g

SATURATED FAT

1 g

CHOLESTEROL

0 mg

SODIUM

0 mg

TOTAL CARBOHYDRATE

5 g

DIETARY FIBER

2 g

SUGARS

3 g

PROTEIN

2 g

ASIAN ASPARAGUS

8 SERVINGS/SERVING SIZE: 1/8 RECIPE

It’s easy to make this light honey–soy sauce glaze highlighting the fresh asparagus. Don’t fret if you don’t have sesame seeds; just leave them out.

1 tablespoon honey

2 teaspoons lite soy sauce

1 teaspoon minced garlic

1 tablespoon olive oil

2 pounds asparagus, trimmed

1 teaspoon sesame seeds, toasted

1. In a large nonstick skillet, heat the honey, soy sauce, garlic, and oil over medium heat until boiling.

2. Add the asparagus and cook until done, about 8–12 minutes depending on the size of asparagus. Sprinkle with sesame seeds.

EXCHANGES

1/2 Carbohydrate

1/2 Fat

CALORIES

51

CALORIES FROM FAT

16

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

33 mg

TOTAL CARBOHYDRATE

7 g

DIETARY FIBER

3 g

SUGARS

5 g

PROTEIN

3 g

SIMPLE SESAME BROCCOLI

4 SERVINGS/SERVING SIZE: 1/2 CUP

Buy a bag of broccoli florets at the store to whip up this quick, no-fuss broccoli side, jazzed up with ginger and topped with sesame seeds.

1 teaspoon olive oil

1 teaspoon minced garlic

1 teaspoon minced fresh ginger, or 1/2 teaspoon ground ginger

2 cups broccoli florets

1/2 cup fat-free low-sodium chicken or vegetable broth

Salt and pepper to taste (optional)

1 teaspoon sesame seeds, toasted

1. In a large nonstick skillet coated with nonstick cooking spray, heat the olive oil over medium heat and sauté the garlic and ginger for 15 seconds. Add the broccoli and chicken broth and bring to a boil.

2. Reduce heat, cover, and simmer for 4–6 minutes or until the broccoli is tender-crisp. Season with salt and pepper (if using) and sprinkle with sesame seeds.

EXCHANGES

1 Vegetable

CALORIES

26

CALORIES FROM FAT

14

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

18 mg

TOTAL CARBOHYDRATE

2 g

DIETARY FIBER

1 g

SUGARS

0 g

PROTEIN

2 g

GREEN BEAN CASSEROLE

8 SERVINGS/SERVING SIZE: 1 CUP

Here’s an updated version of an old-time favorite, green bean casserole.

1 teaspoon olive oil

1/2 pound mushrooms, sliced

1/4 cup all-purpose flour

1 (15-ounce) can fat-free low-sodium vegetable broth

1/2 cup fat-free milk

2 pounds frozen cut or string green beans, thawed

Salt and pepper to taste (optional)

1/2 cup seasoned bread crumbs

1. Preheat the oven to 350 degrees.

2. In a large nonstick saucepot, heat the olive oil over medium heat and sauté the mushrooms 3–5 minutes or until tender. Stir in the flour and gradually add the vegetable broth, stirring until thickened. Gradually stir in the milk, cooking until bubbly.

3. Add the green beans and season with salt and pepper (if using). Transfer to a 2-quart baking dish and sprinkle with bread crumbs. Bake for 20–25 minutes.

EXCHANGES

1 Carbohydrate

CALORIES

98

CALORIES FROM FAT

10

TOTAL FAT

1 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

522 mg

TOTAL CARBOHYDRATE

17 g

DIETARY FIBER

4 g

SUGARS

5 g

PROTEIN

4 g

ROASTED BABY CARROTS

4 SERVINGS/SERVING SIZE: 1/2 CUP

Roasted carrots with a touch of orange and thyme make an appealing and scrumptious veggie dish.

1 pound baby carrots

1 tablespoon olive oil

1 teaspoon dried thyme leaves

Salt and pepper to taste (optional)

1/2 cup orange juice

1. Preheat the oven to 400 degrees. Place the carrots on a baking sheet coated with nonstick cooking spray. Drizzle with oil, then sprinkle with thyme and salt and pepper (if using).

2. Bake for 20 minutes, then shake pan and continue baking another 5–10 minutes or until the carrots are golden brown.

3. Meanwhile, place the orange juice in a large microwave-safe bowl and microwave 5–7 minutes or until reduced by half (or boil on the stove until reduced). Toss carrots with the thickened orange juice and serve.

EXCHANGES

2 Vegetable

1 Fat

CALORIES

88

CALORIES FROM FAT

36

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

0 mg

SODIUM

40 mg

TOTAL CARBOHYDRATE

13 g

DIETARY FIBER

2 g

SUGARS

8 g

PROTEIN

1 g

EGGPLANT ROLL-UPS

20 SERVINGS/SERVING SIZE: 1 ROLL-UP

These tender eggplant slices filled with mozzarella and basil and topped with warm marinara sauce won me over. But I insist on fresh mozzarella and fresh basil leaves for this recipe!

2 (1-pound) eggplants

1/4 teaspoon salt (optional)

1/3 pound fresh mozzarella cheese, cut into 20 thin pieces

Fresh basil leaves, cut into sprigs

1 cup marinara sauce

2 tablespoons grated Parmesan cheese

1. Peel the eggplants and cut off the rounded tip. Slice lengthwise into 20 thin slices. Sprinkle with salt (if using) and let stand for 30 minutes.

2. Preheat the oven to 400 degrees. Rinse the salt off the eggplant, dry, and place on a foil-lined baking sheet coated with nonstick cooking spray. Bake for 15 minutes. Remove from oven and reduce heat to 350 degrees.

3. Place a piece of mozzarella and a basil leaf on each eggplant slice and roll up. Place seam side down in a 3-quart oblong baking dish coated with nonstick cooking spray. Spoon sauce over the filled rolls and sprinkle with Parmesan cheese. Bake for 15 minutes.

EXCHANGES

1/2 Fat

CALORIES

40

CALORIES FROM FAT

21

TOTAL FAT

2 g

SATURATED FAT

1 g

CHOLESTEROL

6 mg

SODIUM

64 mg

TOTAL CARBOHYDRATE

3 g

DIETARY FIBER

1 g

SUGARS

1 g

PROTEIN

2 g

FIESTA SPINACH

4 SERVINGS/SERVING SIZE: 1/2 CUP

This vitamin-packed veggie is cooked with tomatoes, onion, and bell pepper for a festive side dish. Spinach is one of those easy-going vegetables that complements any entrée.

2 (10-ounce) packages frozen chopped spinach, thawed and squeezed dry

2 cups chopped tomatoes

1/2 cup chopped red onion

1/2 cup chopped yellow or red pepper

1 teaspoon minced garlic

1. In a large nonstick skillet coated with nonstick cooking spray, sauté all ingredients over medium heat for 5–7 minutes or until tender.

EXCHANGES

2 Vegetable

CALORIES

74

CALORIES FROM FAT

12

TOTAL FAT

1 g

SATURATED FAT

1 g

CHOLESTEROL

0 mg

SODIUM

111 mg

TOTAL CARBOHYDRATE

13 g

DIETARY FIBER

6 g

SUGARS

5 g

PROTEIN

7 g

OKRA, CORN, AND TOMATOES

8 SERVINGS/SERVING SIZE: 1/2 CUP

When okra, corn, and tomatoes are in season, I treat my household to this fantastic assortment of fresh vegetables. But you can also take a shortcut with frozen okra and corn and canned tomatoes. Removing fresh corn from the cob is much easier than you might think.

1 tablespoon canola oil

1 pound fresh okra, cut into pieces

2 cups fresh corn kernels (about 2 ears)

1 onion, sliced

2 cups chopped tomatoes

Salt and pepper to taste (optional)

1. In a large nonstick skillet, heat the oil over medium heat and add the okra, corn, and onion. Cover and cook for 10 minutes, stirring occasionally.

2. Add the tomatoes and continue cooking, covered, for another 20 minutes or until the okra is tender. Season with salt and pepper (if using).

EXCHANGES

1/2 Carbohydrate

1 Vegetable

1/2 Fat

CALORIES

82

CALORIES FROM FAT

21

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

13 mg

TOTAL CARBOHYDRATE

15 g

DIETARY FIBER

4 g

SUGARS

4 g

PROTEIN

3 g

SPINACH AND CORN CASSEROLE

4 SERVINGS/SERVING SIZE: 1/2 CUP

Two favorites, spinach and cream-style corn, solve the dilemma for a simple side. This recipe doubles well.

1/2 cup chopped onion

1 (10-ounce) package frozen chopped spinach, cooked and well drained

1 (15-ounce) can cream-style corn

1. In a small nonstick skillet coated with nonstick cooking spray, sauté the onion over medium heat for 5 minutes or until tender.

2. Add the spinach and corn and sauté over low heat for 5 minutes or until well mixed and thoroughly heated.

EXCHANGES

1 1/2 Starch

1 Vegetable

CALORIES

113

CALORIES FROM FAT

12

TOTAL FAT

1 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

335 mg

TOTAL CARBOHYDRATE

25 g

DIETARY FIBER

3 g

SUGARS

7 g

PROTEIN

5 g

CRISPY SPINACH CREPES

12 SERVINGS/SERVING SIZE: 1 CREPE

Crispy crepes filled with warm spinach and ricotta make a great-tasting side or a delicious meatless entrée. You can also top this dish with a white or marinara sauce before baking.

2 (10-ounce) boxes frozen chopped spinach, thawed and squeezed dry

1 cup frozen corn, thawed

1 onion, chopped

1 cup reduced-fat ricotta cheese

2 tablespoons fat-free milk

1 egg

1 egg white

1/2 cup shredded part-skim mozzarella cheese

Salt and pepper to taste (optional)

12 crepes

3 tablespoons grated Parmesan cheese

1. Preheat the oven to 350 degrees.

2. In a large bowl, combine all ingredients except the crepes and Parmesan cheese. Place a heaping 1/4 cup of the filling down the center of each crepe and roll up loosely. Place the crepes seam side down in a 13 × 9 × 2-inch baking pan coated with nonstick cooking spray.

3. Coat the top of the crepes with nonstick cooking spray and sprinkle with Parmesan cheese. Bake for 20–25 minutes or until the crepes are thoroughly heated and the cheese is melted.

EXCHANGES

1 Carbohydrate

1 Lean Meat

CALORIES

109

CALORIES FROM FAT

30

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

32 mg

SODIUM

164 mg

TOTAL CARBOHYDRATE

13 g

DIETARY FIBER

2 g

SUGARS

5 g

PROTEIN

8 g

SUMMER SQUASH

6 SERVINGS/SERVING SIZE: 2/3 CUP

The fresh mint adds a cool burst of flavor to this fantastic summer medley.

1 tablespoon olive oil

1 pound zucchini, thinly sliced

1 pound yellow squash, thinly sliced

1 cup chopped onion

1 cup halved cherry tomatoes

1/4 cup chopped fresh mint leaves, or 1 tablespoon dried mint leaves

Salt and pepper to taste (optional)

1. In a large nonstick skillet, heat the olive oil over medium heat and sauté the zucchini, yellow squash, and onion 7–10 minutes or until tender.

2. Add the tomatoes and sauté for several minutes. Add the mint and season with salt and pepper (if using).

EXCHANGES

2 Vegetable

1/2 Fat

CALORIES

65

CALORIES FROM FAT

24

TOTAL FAT

3 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

15 mg

TOTAL CARBOHYDRATE

10 g

DIETARY FIBER

3 g

SUGARS

5 g

PROTEIN

3 g

SQUASH CASSEROLE

8 SERVINGS/SERVING SIZE: 2/3 CUP

How could squash taste so good? This creamy squash casserole with a crunchy topping will even entice non-squash fans.

2 pounds yellow squash, sliced

1 cup fat-free sour cream

Salt and pepper to taste (optional)

1/2 cup seasoned bread crumbs

2 tablespoons shredded reduced-fat cheddar cheese

1 tablespoon butter, melted

1/2 teaspoon paprika

1. Preheat the oven to 350 degrees. Coat a 1 1/2-quart casserole dish with nonstick cooking spray.

2. Cook the squash in a small amount of water in a microwave-safe dish, covered, for about 8 minutes or until soft. Drain well and place in a blender or food processor. Blend until squash is coarsely pureed.

3. Fold in the sour cream and season with salt and pepper (if using). Transfer to the casserole dish.

4. In a small bowl, combine the bread crumbs, cheese, butter, and paprika. Sprinkle over the squash mixture. Bake for 20 minutes or until well heated and the topping is browned.

EXCHANGES

1 Carbohydrate

1/2 Fat

CALORIES

94

CALORIES FROM FAT

20

TOTAL FAT

2 g

SATURATED FAT

1 g

CHOLESTEROL

10 mg

SODIUM

159 mg

TOTAL CARBOHYDRATE

14 g

DIETARY FIBER

2 g

SUGARS

5 g

PROTEIN

5 g

PROSCIUTTO-WRAPPED ZUCCHINI

4 SERVINGS/SERVING SIZE: 4 PIECES

Two main ingredients whip up this eye-catching recipe. The mellow zucchini wrapped with the slightly salty prosciutto makes a wonderful addition on your next party buffet table.

2 medium zucchini, ends trimmed

Salt and pepper to taste (optional)

3 ounces very thin prosciutto slices, trimmed of fat

1 tablespoon olive oil

1. Cut each zucchini in half and then into quarters lengthwise. Season the zucchini pieces with salt and pepper (if using). Divide the prosciutto and wrap a piece tightly around each piece of zucchini.

2. In a large nonstick skillet coated with nonstick cooking spray, heat the olive oil over medium heat and sauté the zucchini for 5–7 minutes or until the zucchini is tender-crisp and the prosciutto is crispy. Shake the pan and turn frequently to prevent burning.

EXCHANGES

1 Lean Meat

1/2 Fat

CALORIES

83

CALORIES FROM FAT

57

TOTAL FAT

6 g

SATURATED FAT

1 g

CHOLESTEROL

19 mg

SODIUM

381 mg

TOTAL CARBOHYDRATE

1 g

DIETARY FIBER

0 g

SUGARS

1 g

PROTEIN

5 g

TOMATO ZUCCHINI PIE

8 SERVINGS/SERVING SIZE: 1 PIECE

Nothing is easier and tastier than this savory pie, layered with fresh summer zucchini and tomatoes sprinkled with feta and Italian seasoning, then baked in a flaky phyllo crust.

10 (9 × 14-inch) sheets phyllo dough

1 cup thinly sliced zucchini

1 large tomato, thinly sliced

2 ounces crumbled reduced-fat feta cheese

1 tablespoon olive oil

1/2 teaspoon minced garlic

2 tablespoons chopped fresh basil leaves, or 2 teaspoons dried basil leaves

1 teaspoon dried oregano leaves

Salt and pepper to taste (optional)

1. Preheat the oven to 400 degrees. Coat a 9-inch pie plate with nonstick cooking spray and place layers of phyllo dough on the bottom and sides of the plate, overlapping and coating each sheet with nonstick cooking spray. Turn the ends of the phyllo under, forming a rim around the pie plate.

2. Place the zucchini evenly in the plate on top of the phyllo and cover with tomatoes. In a small bowl, combine the remaining ingredients. Sprinkle the mixture on top of the tomatoes. Bake for 20 minutes or until the phyllo is crispy and the cheese is melted.

EXCHANGES

1/2 Starch

1/2 Fat

CALORIES

80

CALORIES FROM FAT

26

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

3 mg

SODIUM

154 mg

TOTAL CARBOHYDRATE

11 g

DIETARY FIBER

1 g

SUGARS

1 g

PROTEIN

3 g

SOUTHWESTERN ROASTED VEGETABLES

8 SERVINGS/SERVING SIZE: 1/2 CUP

Roasted vegetables with taco seasoning mix turn a simple selection of vegetables into a trouble-free Southwestern side.

4 cups peeled, cubed sweet potatoes (yams), cut in 1-inch cubes

1 1/2 cups zucchini, cut into small chunks

1 small red onion, cut into small chunks

1 (6-ounce) package portabella mushroom slices, halved

2 tablespoons olive oil

3 tablespoons reduced-sodium taco seasoning mix (about half of a 1 1/4-ounce packet)

Salt to taste (optional)

1. Preheat the oven to 425 degrees. Coat a baking sheet with nonstick cooking spray or foil.

2. In a large bowl, combine the sweet potatoes, zucchini, onion, and mushrooms. Toss with the olive oil to coat the vegetables. Sprinkle with taco seasoning and salt (if using). Spread the vegetables on the baking sheet.

3. Bake for 40 minutes, shaking the pan every 15 minutes, until the vegetables are tender and roasted.

EXCHANGES

1 Starch

1/2 Fat

CALORIES

110

CALORIES FROM FAT

31

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

0 mg

SODIUM

209 mg

TOTAL CARBOHYDRATE

17 g

DIETARY FIBER

3 g

SUGARS

4 g

PROTEIN

2 g

ROASTED SWEET AND WHITE POTATOES

8 SERVINGS/SERVING SIZE: 1/2 CUP

This simple combination of crispy, roasted sweet and baking potatoes highlights the natural flavors of both potatoes. This dish goes great with any meat entrée and appeals to all ages.

1 pound sweet potatoes (yams), peeled and cut into small chunks

1 pound red potatoes, unpeeled and cut into small chunks

1 tablespoon minced garlic

1/4 cup chopped green onions

2 tablespoons olive oil

Salt and pepper to taste (optional)

1. Preheat the oven to 450 degrees. In a large bowl, combine all ingredients.

2. Transfer to a baking sheet coated with nonstick cooking spray and bake for 40–50 minutes, stirring every 15–20 minutes, or until the potatoes are browned and crisp.

EXCHANGES

1 1/2 Starch

1/2 Fat

CALORIES

125

CALORIES FROM FAT

31

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

0 mg

SODIUM

36 mg

TOTAL CARBOHYDRATE

22 g

DIETARY FIBER

3 g

SUGARS

3 g

PROTEIN

2 g

MOCK MASHED POTATOES

4 SERVINGS/SERVING SIZE: 1 CUP

When I served this dish to my family, not telling them it was cauliflower, they all raved about the flavor and went back for seconds. Your secret is safe with me!

1 medium head cauliflower, cut into florets

1/2 cup water

3 tablespoons grated Parmesan cheese

1/4 cup buttermilk

1/2 teaspoon minced garlic

Salt and pepper to taste (optional)

1. In a microwave-safe bowl, combine the cauliflower and water and cover with plastic wrap. Microwave for

8 minutes or until tender.

2. Drain and place in a blender or food processor with the remaining ingredients. Blend until creamy, but do not overmix.

EXCHANGES

2 Vegetable

1/2 Fat

CALORIES

59

CALORIES FROM FAT

12

TOTAL FAT

1 g

SATURATED FAT

1 g

CHOLESTEROL

4 mg

SODIUM

117 mg

TOTAL CARBOHYDRATE

9 g

DIETARY FIBER

4 g

SUGARS

4 g

PROTEIN

5 g

OLD-FASHIONED MASHED POTATOES

8 SERVINGS/SERVING SIZE: 3/4 CUP

Enhance the flavor of basic mashed potatoes by cooking them in chicken broth.

3 pounds baking or Yukon Gold potatoes, peeled and cut into chunks

4 cups fat-free low-sodium chicken or vegetable broth

4 cloves garlic, peeled

1 1/2 tablespoons butter

1 cup fat-free milk, warmed

Salt and pepper to taste (optional)

1. In a large saucepot, bring the potatoes and broth to a boil. Boil 20–25 minutes or until the potatoes are tender.

2. Transfer the potatoes to a medium bowl and reserve extra chicken broth. Mash the potatoes with the remaining ingredients, adding chicken broth as desired for creamier potatoes.

EXCHANGES

2 Starch

CALORIES

154

CALORIES FROM FAT

20

TOTAL FAT

2 g

SATURATED FAT

1 g

CHOLESTEROL

6 mg

SODIUM

53 mg

TOTAL CARBOHYDRATE

29 g

DIETARY FIBER

4 g

SUGARS

3 g

PROTEIN

5 g

SMASHED POTATOES

8 SERVINGS/SERVING SIZE: SCANT 1 CUP

The best part about this recipe is you don’t have to peel the potatoes! The flavor of the roasted potatoes—smashed with garlic, butter, sour cream, and green onions—is hard to beat.

3 pounds red potatoes, cut in quarters

1 bunch green onions, cut in 1-inch pieces

6 cloves garlic, peeled

2 tablespoons butter

1/2 cup fat-free sour cream

Salt and pepper to taste (optional)

1. Preheat the oven to 350 degrees. On a baking sheet coated with nonstick cooking spray, spread the potatoes, green onions, and garlic. Coat the potatoes with nonstick cooking spray.

2. Bake for 30 minutes, then shake pan and continue baking for 20 minutes or until the potatoes are tender. Transfer to a large bowl and mash with the butter and sour cream. Season with salt and pepper (if using).

EXCHANGES

2 Starch

CALORIES

176

CALORIES FROM FAT

27

TOTAL FAT

3 g

SATURATED FAT

2 g

CHOLESTEROL

10 mg

SODIUM

48 mg

TOTAL CARBOHYDRATE

32 g

DIETARY FIBER

4 g

SUGARS

4 g

PROTEIN

4 g

HORSERADISH MASHED POTATOES

6 SERVINGS/SERVING SIZE: 2/3 CUP

Boost the flavor of creamy mashed potatoes with the zest of horseradish. These potatoes are great with hearty roast beef or tasty meat loaf.

2 pounds Yukon Gold or baking potatoes, peeled and cut into chunks

2/3 cup fat-free milk, warmed

2 teaspoons prepared horseradish

Salt and pepper to taste (optional)

1 tablespoon butter

1. In a large saucepot, bring the potatoes and enough water to cover to a boil. Boil 30–40 minutes or until the potatoes are tender.

2. Drain the potatoes and mash with the milk and horseradish. Season with salt and pepper (if using). Stir in the butter until melted and serve.

EXCHANGES

1 1/2 Starch

CALORIES

132

CALORIES FROM FAT

18

TOTAL FAT

2 g

SATURATED FAT

1 g

CHOLESTEROL

6 mg

SODIUM

38 mg

TOTAL CARBOHYDRATE

25 g

DIETARY FIBER

3 g

SUGARS

3 g

PROTEIN

4 g

BARLEY CASSEROLE

8 SERVINGS/SERVING SIZE: 1/2 CUP

Barley, packed with fiber and great flavor, makes a nice basic side instead of rice or potatoes.

1 cup medium pearl barley

1 (1-ounce) envelope onion soup mix

4 cups water

1 tablespoon butter

1/2 pound fresh assorted mushrooms, sliced

1. Preheat the oven to 350 degrees. In a 3-quart casserole dish, combine the barley, onion soup mix, and water.

2. In a small nonstick skillet, melt the butter over medium heat and sauté the mushrooms 3–5 minutes or until tender. Add to the barley mixture. Cover the dish tightly with a lid or foil. Bake for 1–1 1/4 hours or until the barley is tender and the liquid is absorbed.

EXCHANGES

1 1/2 Starch

CALORIES

116

CALORIES FROM FAT

19

TOTAL FAT

2 g

SATURATED FAT

1 g

CHOLESTEROL

4 mg

SODIUM

232 mg

TOTAL CARBOHYDRATE

22 g

DIETARY FIBER

4 g

SUGARS

1 g

PROTEIN

4 g

BARLEY AND BLACK BEAN COMBO

8 SERVINGS/SERVING SIZE: 1/2 CUP

Barley with black beans and cumin makes a nice change of pace from the usual rice or pasta. Using quick-cooking barley speeds up the cooking process of this wonderful whole grain.

1 onion, chopped

1 green pepper, chopped

1 teaspoon minced garlic

1/4 teaspoon ground cumin

1 1/2 cups fat-free low-sodium chicken or vegetable broth

3/4 cup quick-cooking barley

1 (15-ounce) can black beans, rinsed and drained

1. In a nonstick saucepot coated with nonstick cooking spray, sauté the onion, green pepper, and garlic over medium heat for 5 minutes or until tender. Add the cumin, broth, and barley.

2. Bring to a boil, then reduce heat to low and cook, covered, 10–15 minutes or until the barley is tender and the liquid is absorbed. Add the black beans, toss, and serve.

EXCHANGES

1 1/2 Starch

CALORIES

105

CALORIES FROM FAT

7

TOTAL FAT

1 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

177 mg

TOTAL CARBOHYDRATE

20 g

DIETARY FIBER

5 g

SUGARS

2 g

PROTEIN

5 g

QUICK SPANISH RICE

8 SERVINGS/SERVING SIZE: 1/2 CUP

Saffron rice with salsa and crunchy green onions creates an easy rice side, delicious with grilled beef, chicken, or fish.

1 (10-ounce) package yellow saffron rice

1 cup salsa

1/3 cup chopped green onions

1. Prepare the rice according to package directions, omitting any oil and salt. Stir in salsa and green onions.

EXCHANGES

2 Starch

CALORIES

146

CALORIES FROM FAT

0

TOTAL FAT

0 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

424 mg

TOTAL CARBOHYDRATE

33 g

DIETARY FIBER

0 g

SUGARS

1 g

PROTEIN

3 g

BROWN RICE DELUXE

8 SERVINGS/SERVING SIZE: 1/2 CUP

Simple brown rice turns sophisticated with toasted walnuts, sautéed veggies, and colorful edamame (green soybeans). If edamame are new to you, don’t worry—they’re readily available in the frozen food aisle of the supermarket and are as easy to add as peas.

1 cup whole grain brown rice

1 cup shelled edamame (green soybeans)

1 onion, chopped

1 red bell pepper, chopped

1/2 cup chopped green onions

3 tablespoons coarsely chopped walnuts, toasted

Salt and pepper to taste (optional)

1. In separate saucepots, cook the rice and the edamame according to package directions, omitting any oil and salt.

2. In a large nonstick skillet coated with nonstick cooking spray, sauté the green onions and red pepper over medium heat for 5 minutes or until tender.

3. Combine all ingredients in a serving bowl.

EXCHANGES

1 Starch

1/2 Carbohydrate

1/2 Fat

CALORIES

134

CALORIES FROM FAT

30

TOTAL FAT

3 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

12 mg

TOTAL CARBOHYDRATE

23 g

DIETARY FIBER

3 g

SUGARS

2 g

PROTEIN

5 g

WILD RICE WITH PEPPERS AND TOASTED PECANS

8 SERVINGS/SERVING SIZE: 1 CUP

The colorful peppers liven up this festive side dish while the toasted pecans add a nice crunch.

1 cup chopped onion

1 cup wild rice

1/2 cup rice

3 1/4 cups fat-free low-sodium chicken or vegetable broth

1 teaspoon dried thyme leaves

1 red bell pepper, cut into strips

1 yellow bell pepper, cut into strips

1 green bell pepper, cut into strips

1/4 cup chopped pecans, toasted

Salt and pepper to taste (optional)

1. In a medium nonstick saucepot, bring the onion, wild rice, rice, broth, and thyme to a boil. Reduce heat, cover, and cook

25 minutes or until the rice is done.

2. Meanwhile, in a nonstick skillet coated with nonstick cooking spray, sauté the peppers for 5–7 minutes or until tender. When the rice is done, stir in the peppers and pecans and season with salt and pepper (if using).

EXCHANGES

1 1/2 Starch

1 Vegetable

1/2 Fat

CALORIES

159

CALORIES FROM FAT

27

TOTAL FAT

3 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

28 mg

TOTAL CARBOHYDRATE

29 g

DIETARY FIBER

3 g

SUGARS

3 g

PROTEIN

6 g

CORNBREAD AND RICE DRESSING

16 SERVINGS/SERVING SIZE: 2/3 CUP

Prepare the cornbread, wild rice, and boiled eggs ahead of time and then just throw this dressing together while your turkey is roasting. The great flavor combination of nutty wild rice, cornbread, and sautéed vegetables jazzes up this savory dressing.

2 (6-ounce) packages long grain and wild rice mix

1 (8 1/2-ounce) box cornbread mix

1 egg

1/3 cup fat-free milk

4 stalks celery, chopped

2 green bell peppers, chopped

1 bunch green onions, chopped

1 onion, chopped

4 hard-boiled eggs, whites only, coarsely chopped

2 cups fat-free low-sodium chicken broth

1 tablespoon poultry seasoning

Salt and pepper to taste (optional)

1. Preheat the oven to 350 degrees. Coat a 3-quart baking dish with nonstick cooking spray.

2. Cook the wild rice according to the package directions, omitting any oil and salt. Prepare the cornbread according to package directions, using the egg and milk. Crumble the cornbread.

3. In a nonstick skillet coated with nonstick cooking spray, sauté the celery, peppers, green onions, and onion over medium heat about 5 minutes or until tender. Transfer to a large bowl and combine all ingredients, then place dressing in the baking dish and bake for 45 minutes.

EXCHANGES

2 Starch

CALORIES

159

CALORIES FROM FAT

18

TOTAL FAT

2 g

SATURATED FAT

1 g

CHOLESTEROL

15 mg

SODIUM

452 mg

TOTAL CARBOHYDRATE

31 g

DIETARY FIBER

2 g

SUGARS

6 g

PROTEIN

5 g

YAM CORNBREAD STUFFING

10 SERVINGS/SERVING SIZE: 3/4 CUP

The combination of fresh sweet yams, cornbread, ginger, and toasty pecans will make this stuffing recipe a new fall favorite.

2 tablespoons canola oil

2 cups peeled chopped sweet potatoes (yams)

1 cup chopped onion

1 cup sliced celery

1/4 cup chopped fresh parsley

1 teaspoon ground ginger

5 cups crumbled cooked cornbread

1/4 cup chopped pecans, toasted

1/2 cup fat-free low-sodium chicken or vegetable broth

1. Preheat the oven to 375 degrees.

2. In a large nonstick skillet coated with nonstick cooking spray, heat the oil over medium heat. Sauté the sweet potatoes, onion, and celery for 7–10 minutes or until just tender, stirring frequently.

3. Spoon the mixture into a large mixing bowl. Stir in the parsley and ginger. Add the cornbread and pecans and toss gently to coat. Add broth to moisten.

4. Place the stuffing in a 3-quart casserole dish coated with nonstick cooking spray. Bake, uncovered, for 35–45 minutes or until heated through.

EXCHANGES

2 1/2 Starch

1 1/2 Fat

CALORIES

242

CALORIES FROM FAT

79

TOTAL FAT

9 g

SATURATED FAT

1 g

CHOLESTEROL

6 mg

SODIUM

334 mg

TOTAL CARBOHYDRATE

36 g

DIETARY FIBER

3 g

SUGARS

12 g

PROTEIN

4 g

POULTRY

Oven-Fried Chicken Strips

Chicken Pot Pie

Roasted Chicken Breast with Garlic

Roasted Mexican Chicken

Light Lemon Chicken

Rosemary Dijon Chicken

Italian Chicken

Chicken Caesar Casserole

Chicken Cacciatore

Chicken Scampi

Oregano Chicken

Great Greek Chicken

Chicken in Walnut Sauce

Skillet Chicken with Mushrooms and Artichokes

Salsa Chicken

Chicken Ratatouille

Chicken, Spinach, and Black Bean Enchiladas

Classic Paella

Chicken and Sausage Couscous Jambalaya

Chicken Lettuce Wraps

Chinese Chicken Peanut and Broccoli Stir-Fry

Oven-Roasted Turkey Breast

OVEN-FRIED CHICKEN STRIPS

8 SERVINGS/SERVING SIZE: 4 CHICKEN STRIPS

Your kids will forget about fast food chicken strips when they taste this homemade variety! Coat the strips in the morning, then refrigerate and just pop in the oven when you’re ready for dinner.

1 cup plain fat-free yogurt

2 teaspoons Worcestershire sauce

1 teaspoon minced garlic

2 pounds boneless skinless chicken breasts, cut into 32 strips

1 1/2 cups Italian bread crumbs

1/2 cup all-purpose flour

Pepper to taste

1/4 teaspoon cayenne pepper

1/2 teaspoon dried thyme leaves

1/2 teaspoon dried basil leaves

1/2 teaspoon dried oregano leaves

1. In a medium bowl, combine the yogurt, Worcestershire sauce, and garlic. Add the chicken strips. Refrigerate for several hours or overnight.

2. Preheat the oven to 400 degrees. Coat a baking sheet with nonstick cooking spray. Place the remaining ingredients in a plastic zippered bag. Add the chicken and shake to coat.

3. Place the chicken on the sheet and coat with nonstick cooking spray. Bake for 30 minutes, then turn and bake another 15–20 minutes or until the chicken is tender and lightly browned.

EXCHANGES

1 Starch

1/2 Carbohydrate

3 Very Lean Meat

CALORIES

252

CALORIES FROM FAT

30

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

64 mg

SODIUM

414 mg

TOTAL CARBOHYDRATE

25 g

DIETARY FIBER

1 g

SUGARS

3 g

PROTEIN

29 g

CHICKEN POT PIE

6 SERVINGS/SERVING SIZE: 2/3 CUP

Nothing beats a good old-fashioned chicken pot pie that’s almost effortless to make. Toss in your favorite veggies and use rotisserie or leftover chicken to save time.

1 pound boneless skinless chicken breasts

Salt and pepper to taste (optional)

1 cup sliced carrots

1/2 cup sliced mushrooms

1 onion, chopped

1/2 cup diced peeled sweet potatoes (yams)

1 teaspoon dried thyme leaves

4 tablespoons all-purpose flour

2 cups fat-free low-sodium chicken broth

1/2 cup frozen peas

Dough of 5 flaky refrigerator biscuits

1. Preheat the oven to 400 degrees.

2. In a nonstick skillet coated with nonstick cooking spray, cook the chicken breasts over medium heat 7–10 minutes or until done. Season with salt and pepper (if using) and cut into pieces.

3. Recoat the skillet with nonstick cooking spray and sauté the carrots, mushrooms, onion, and sweet potatoes for 5 minutes or until tender. Add the thyme and flour, stirring for 30 seconds. Gradually add the chicken broth, stirring and cooking over medium heat until thickened and bubbly. Add the chicken and peas and cook another 5 minutes.

4. Coat a 9-inch pie plate with nonstick cooking spray and fill with the chicken mixture. Split the biscuits in half and lay them on top. Bake for 10–12 minutes or until the pastry is golden brown.

EXCHANGES

1 Starch

1/2 Carbohydrate

2 Lean Meat

CALORIES

236

CALORIES FROM FAT

44

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

44 mg

SODIUM

404 mg

TOTAL CARBOHYDRATE

24 g

DIETARY FIBER

2 g

SUGARS

5 g

PROTEIN

22 g

ROASTED CHICKEN BREAST WITH GARLIC

4 SERVINGS/SERVING SIZE: 4 OUNCES

This is simply the easiest, best roasted chicken breast you’ll ever make. Slice the chicken in strips and serve it over hot pasta or fluffy rice with some colorful veggies.

3 tablespoons olive oil

1 onion, thinly sliced in rings

1/2 teaspoon minced garlic

1 teaspoon dried basil leaves

1/4 teaspoon crushed red pepper

Salt and pepper to taste (optional)

1 1/4 pounds boneless skinless chicken breasts

1. Preheat the oven to 400 degrees.

2. In a 2-quart oblong pan, add the olive oil, onion, garlic, basil, red pepper, and salt and pepper (if using). Roll the chicken pieces in the oil and bake, uncovered, about 45 minutes.

EXCHANGES

4 Lean Meat

CALORIES

258

CALORIES FROM FAT

119

TOTAL FAT

13 g

SATURATED FAT

2 g

CHOLESTEROL

78 mg

SODIUM

70 mg

TOTAL CARBOHYDRATE

4 g

DIETARY FIBER

1 g

SUGARS

2 g

PROTEIN

29 g

ROASTED MEXICAN CHICKEN

8 SERVINGS/SERVING SIZE: 3 OUNCES

Southwestern seasonings liven up this simple roasted chicken. Serve it with warm tortillas and fresh guacamole.

1 tablespoon olive oil

1 tablespoon chili powder

1 tablespoon ground cumin

1 teaspoon minced garlic

Dash cayenne pepper

Salt and pepper to taste (optional)

2 pounds boneless skinless chicken breasts, cut in half

1 green bell pepper, cut into strips

1/3 cup chopped red onion

1 tomato, thinly sliced

2/3 cup shredded reduced-fat Mexican cheese blend (optional)

1. Preheat the oven to 400 degrees.

2. In a shallow dish, combine the olive oil, chili powder, cumin, garlic, cayenne, and salt and pepper (if using). Add the chicken pieces and turn to coat well.

3. Transfer the chicken to a baking sheet lined with foil. Top each chicken piece with the green pepper, onion, and tomato. Bake for 25–30 minutes or until the chicken is tender. Sprinkle with cheese (if using) and serve.

EXCHANGES

3 Lean Meat

CALORIES

152

CALORIES FROM FAT

42

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

63 mg

SODIUM

67 mg

TOTAL CARBOHYDRATE

3 g

DIETARY FIBER

1 g

SUGARS

1 g

PROTEIN

24 g

LIGHT LEMON CHICKEN

8 SERVINGS/SERVING SIZE: 3 OUNCES CHICKEN, 2 TABLESPOONS SAUCE

Don’t let the simple ingredients in this dish fool you—this is one of my family’s favorites!

2 pounds boneless skinless chicken breasts

1/4 cup all-purpose flour

Salt and pepper to taste (optional)

2 tablespoons olive oil

1 cup fat-free low-sodium chicken broth

1 tablespoon cornstarch

2 tablespoons lemon juice

2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley flakes

1. Coat the chicken breasts with flour and season with salt and pepper (if using). In a large nonstick skillet, heat the olive oil over medium heat and sauté the chicken 5–7 minutes until lightly browned and almost done.

2. In a small bowl, combine the chicken broth and cornstarch. Stir the mixture into the skillet and cook, stirring, until the sauce begins to thicken.

3. Reduce heat, cover, and continue cooking for 15–20 minutes or until the chicken is done. Stir in the lemon juice and sprinkle with parsley.

EXCHANGES

1/2 Starch

3 Lean Meat

CALORIES

175

CALORIES FROM FAT

43

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

66 mg

SODIUM

82 mg

TOTAL CARBOHYDRATE

4 g

DIETARY FIBER

0 g

SUGARS

0 g

PROTEIN

27 g

ROSEMARY DIJON CHICKEN

6 SERVINGS/SERVING SIZE: 3 OUNCES

These few ingredients infuse the chicken with such tremendous flavor, you’ll find yourself making this recipe again and again.

1 1/2 pounds boneless skinless chicken breasts

Salt and pepper to taste (optional)

2 tablespoons Dijon mustard

1/4 cup white balsamic vinegar

1 tablespoon dried rosemary leaves

1. Season the chicken with salt and pepper (if using) and place in a 2-quart oblong baking dish. Spread the mustard over the chicken. Pour the vinegar over the chicken and sprinkle with the rosemary. Cover and refrigerate for 2–3 hours.

2. Preheat the oven to 350 degrees. Bake the chicken, covered, for 20 minutes. Uncover and bake another 30 minutes or until the chicken is tender and lightly browned.

EXCHANGES

3 Very Lean Meat

CALORIES

144

CALORIES FROM FAT

17

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

66 mg

SODIUM

179 mg

TOTAL CARBOHYDRATE

4 g

DIETARY FIBER

0 g

SUGARS

3 g

PROTEIN

26 g

ITALIAN CHICKEN

8 SERVINGS/SERVING SIZE: 3 OUNCES CHICKEN, 1/2 CUP SAUCE

The peppers, mushrooms, and Italian seasoning give this quick chicken dish its pizzazz.

2 pounds boneless skinless chicken breasts

3 tablespoons all-purpose flour

Salt and pepper to taste (optional)

1 tablespoon olive oil

1 onion, chopped

1 green bell pepper, chopped

1/2 pound sliced mushrooms

1 teaspoon minced garlic

1 teaspoon dried oregano leaves

1 teaspoon dried basil leaves

1 (28-ounce) can no-salt-added diced tomatoes in juice

1 cup shredded part-skim mozzarella cheese

1. Coat the chicken breasts with flour and season with salt and pepper (if using). In a large nonstick skillet coated with nonstick cooking spray, heat the olive oil over medium heat and cook the chicken 5–7 minutes until lightly browned on both sides. Transfer to a plate.

2. Recoat the skillet with nonstick cooking spray and sauté the onion, green pepper, and mushrooms for 7 minutes or until tender. Add the garlic, oregano, basil, and tomatoes.

3. Return the chicken to the sauce. Bring to a boil, then reduce heat, and cook, covered, for 20–25 minutes or until the chicken is tender. Sprinkle with mozzarella cheese.

EXCHANGES

1/2 Carbohydrate

4 Lean Meat

CALORIES

224

CALORIES FROM FAT

49

TOTAL FAT

6 g

SATURATED FAT

2 g

CHOLESTEROL

75 mg

SODIUM

203 mg

TOTAL CARBOHYDRATE

11 g

DIETARY FIBER

3 g

SUGARS

5 g

PROTEIN

32 g

CHICKEN CAESAR CASSEROLE

8 SERVINGS/SERVING SIZE: ROUNDED 1 CUP

Use leftover cooked chicken to get this simple Caesar dressing-flavored chicken casserole on the table in a flash.

3 cups cooked chopped chicken breast

1/2 cup chopped red bell pepper

1/2 cup chopped green onions

1/3 cup reduced-fat creamy Caesar dressing

1/2 cup fat-free low-sodium chicken broth

3/4 cup shredded part-skim mozzarella cheese

1 (12-ounce) package penne pasta, cooked according to package directions, omitting any oil and salt, drained

3 tablespoons crushed Caesar or Italian croutons

1. Preheat the oven to 350 degrees.

2. In a 2-quart baking dish coated with nonstick cooking spray, combine the cooked chicken, red pepper, green onions, Caesar dressing, chicken broth, cheese, and pasta.

3. Top with the croutons. Bake for 20–25 minutes or until bubbly.

EXCHANGES

2 1/2 Starch

3 Very Lean Meat

CALORIES

313

CALORIES FROM FAT

52

TOTAL FAT

6 g

SATURATED FAT

2 g

CHOLESTEROL

55 mg

SODIUM

337 mg

TOTAL CARBOHYDRATE

37 g

DIETARY FIBER

2 g

SUGARS

3 g

PROTEIN

25 g

CHICKEN CACCIATORE

8 SERVINGS/SERVING SIZE: 3 OUNCES CHICKEN, 1/2 CUP SAUCE

A variety of seasonings, mushrooms, and chicken broth create a flavorful sauce that’s milder and lighter than the heavy classic. Serve over rice or pasta to enjoy every spoonful of the lovely sauce.

2 pounds boneless skinless chicken breasts, cut in half

1/3 cup all-purpose flour

2 tablespoons olive oil

1 onion, chopped

1 green bell pepper, chopped

1/2 pound sliced mushrooms

1 teaspoon minced garlic

1 (28-ounce) can chopped no-salt-added tomatoes and juice

1 1/2 cups fat-free low-sodium chicken broth

1/2 cup white wine or fat-free low-sodium chicken broth

1 teaspoon dried basil leaves

1 teaspoon dried oregano leaves

1 bay leaf

Salt and pepper to taste (optional)

1. Coat the chicken with flour. In a large nonstick saucepot coated with nonstick cooking spray, heat the olive oil over medium heat. Cook the chicken 5–7 minutes or until browned on both sides. Transfer the chicken to a platter.

2. Sauté the onion, green pepper, mushrooms, and garlic in the pot for 5 minutes or until tender. Stir in the remaining ingredients and add the chicken. Bring to a boil, then reduce heat and simmer, covered, for 35–45 minutes or until the chicken is done.

EXCHANGES

1 Carbohydrate

2 Lean Meat

CALORIES

224

CALORIES FROM FAT

44

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

66 mg

SODIUM

128 mg

TOTAL CARBOHYDRATE

13 g

DIETARY FIBER

3 g

SUGARS

5 g

PROTEIN

29 g

CHICKEN SCAMPI

8 SERVINGS/SERVING SIZE: 3 OUNCES

Let the chicken marinate all day in the fridge, then just pop it under the broiler for a quick, simple, and sophisticated meal.

1 tablespoon olive oil

1 tablespoon finely chopped fresh parsley, or 1 teaspoon dried parsley flakes

1 teaspoon minced garlic

2 teaspoons dried oregano leaves

3 tablespoons lemon juice

2 tablespoons Worcestershire sauce

2 pounds boneless skinless chicken breasts

1. Place all ingredients in a glass dish or zippered plastic bag and turn to coat.

Marinate, covered, in the refrigerator for several hours or overnight.

2. Preheat the broiler. Broil the chicken for 15–20 minutes, turning once.

EXCHANGES

3 Very Lean Meat

CALORIES

129

CALORIES FROM FAT

29

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

63 mg

SODIUM

96 mg

TOTAL CARBOHYDRATE

1 g

DIETARY FIBER

0 g

SUGARS

0 g

PROTEIN

23 g

OREGANO CHICKEN

6 SERVINGS/SERVING SIZE: 1 CUP

This effortless, oregano-seasoned chicken dish in a chunky tomato sauce goes great with pasta.

1 1/2 pounds boneless skinless chicken breasts

Salt and pepper to taste (optional)

1 onion, chopped

1/2 teaspoon minced garlic

1 tablespoon dried oregano leaves

1 (16-ounce) can no-salt-added whole tomatoes, crushed with juice

1/2 pound sliced mushrooms

1. Season the chicken with salt and pepper (if using). In a large nonstick skillet coated with nonstick cooking spray, cook the chicken over medium heat for 5–7 minutes until lightly browned on both sides.

2. Add the onion and garlic and sauté for 5 minutes. Add the oregano, tomatoes, and mushrooms. Cover and cook over low heat for 25–30 minutes or until the chicken is tender. If the sauce gets too thick, add water or chicken broth.

EXCHANGES

1 Vegetable

1 Very Lean Meat

CALORIES

159

CALORIES FROM FAT

14

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

66 mg

SODIUM

134 mg

TOTAL CARBOHYDRATE

7 g

DIETARY FIBER

2 g

SUGARS

4 g

PROTEIN

29 g

GREAT GREEK CHICKEN

8 SERVINGS/SERVING SIZE: SCANT 1 CUP

This well-seasoned dish with a touch of feta is great over orzo pasta.

2 pounds boneless skinless chicken breasts, cut into strips

1 green bell pepper, chopped

1 cup chopped green onions

1 tablespoon dried basil leaves

1/2 teaspoon dried oregano leaves

1/2 teaspoon dried thyme leaves

1 (28-ounce) can diced no-salt-added tomatoes with juice

1/4 cup crumbled reduced-fat feta cheese

1. In a large nonstick skillet coated with nonstick cooking spray, cook the chicken and green pepper over medium heat for 5–7 minutes or until the peppers are tender.

2. Stir in the green onions, basil, oregano, thyme, and tomatoes. Simmer about 15–20 minutes until the chicken is tender and the sauce thickens slightly. Before serving, carefully toss in the cheese.

EXCHANGES

1/2 Carbohydrate

3 Very Lean Meat

CALORIES

163

CALORIES FROM FAT

18

TOTAL FAT

2 g

SATURATED FAT

1 g

CHOLESTEROL

67 mg

SODIUM

181 mg

TOTAL CARBOHYDRATE

7 g

DIETARY FIBER

3 g

SUGARS

4 g

PROTEIN

28 g

CHICKEN IN WALNUT SAUCE

6 SERVINGS/SERVING SIZE: 3 OUNCES CHICKEN PLUS 1/3 CUP SAUCE

Sautéed chicken with a touch of thyme and mushrooms in a light walnut cream sauce makes an incredibly delicious entrée.

6 (4-ounce) boneless skinless chicken breasts

2 tablespoons all-purpose flour

Salt and pepper to taste (optional)

2 tablespoons olive oil

1/2 pound sliced mushrooms

1/3 cup chopped green onions

1 cup fat-free low-sodium chicken broth

2 tablespoons chopped fresh parsley or 1 tablespoon dried parsley flakes

1/2 teaspoon dried thyme leaves

1/2 cup fat-free sour cream

1/4 cup finely chopped (almost ground) walnuts, toasted

1. Coat the chicken with flour and season with salt and pepper (if using). In a large nonstick skillet, heat the olive oil over medium heat and cook the chicken 5–7 minutes or until browned on both sides.

2. Add the mushrooms, green onions, broth, parsley, and thyme. Bring the mixture to a boil, then reduce heat, cover, and continue cooking for 25–30 minutes or until the chicken is tender.

3. Transfer the chicken to a serving platter and keep warm.

Add the sour cream and walnuts to the skillet and heat through, but do not boil. Pour the sauce over the chicken and serve.

EXCHANGES

1/2 Starch

3 Lean Meat

CALORIES

240

CALORIES FROM FAT

83

TOTAL FAT

9 g

SATURATED FAT

1 g

CHOLESTEROL

69 mg

SODIUM

106 mg

TOTAL CARBOHYDRATE

8 g

DIETARY FIBER

1 g

SUGARS

2 g

PROTEIN

30 g

SKILLET CHICKEN WITH MUSHROOMS AND ARTICHOKES

8 SERVINGS/SERVING SIZE: 3 OUNCES CHICKEN PLUS 2/3 CUP SAUCE

This quick, scrumptious chicken with a light mushroom and artichoke sauce goes great with wild rice.

2 pounds boneless skinless chicken breasts

Salt and pepper to taste (optional)

1/2 pound mushrooms, sliced

1/2 cup fat-free low-sodium chicken broth

2 tablespoons lemon juice

1 (14-ounce) can quartered artichokes, drained

1 cup fat-free evaporated milk

1/2 cup chopped green onions

1/2 cup plain fat-free yogurt

1. Season the chicken with salt and pepper (if using). In a large nonstick skillet coated with nonstick cooking spray, cook the chicken 5–7 minutes or until browned on both sides.

2. Add the mushrooms, chicken broth, and lemon juice and bring to a boil, then reduce heat and cook, covered, for 25–30 minutes or until the chicken is done.

3. Add the artichokes and milk. Stir and cook for 5 minutes or until thickened, but do not boil. Stir in the green onions and yogurt.

EXCHANGES

1/2 Fat-Free Milk

3 Very Lean Meat

CALORIES

177

CALORIES FROM FAT

25

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

64 mg

SODIUM

199 mg

TOTAL CARBOHYDRATE

9 g

DIETARY FIBER

1 g

SUGARS

6 g

PROTEIN

28 g

SALSA CHICKEN

8 SERVINGS/SERVING SIZE: 3 OUNCES CHICKEN PLUS 1/3 CUP SAUCE

A jar of salsa and a can of tomatoes create this wonderfully spicy sauce. If you like, top each serving with a little shredded, reduced-fat Monterey Jack cheese.

2 pounds boneless skinless chicken breasts, cut into strips

1 cup mild salsa

1 teaspoon minced garlic

1 (10-ounce) can diced tomatoes and green chiles

1 (11-ounce) can shoe peg or yellow corn, drained

1/2 cup chopped green onions

1. Preheat the oven to 350 degrees. Place the chicken in a 2-quart baking dish coated with nonstick cooking spray.

2. In a medium bowl, combine the salsa, garlic, tomatoes, and corn. Spoon over the chicken. Cover and bake for 45–60 minutes or until the chicken is tender. Sprinkle with green onions and serve.

EXCHANGES

1/2 Starch

1/2 Carbohydrate

3 Very Lean Meat

CALORIES

184

CALORIES FROM FAT

15

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

66 mg

SODIUM

446 mg

TOTAL CARBOHYDRATE

12 g

DIETARY FIBER

1 g

SUGARS

3 g

PROTEIN

28 g

CHICKEN RATATOUILLE

8 SERVINGS/SERVING SIZE: 3 OUNCES CHICKEN PLUS 3/4 CUP VEGETABLES AND SAUCE

Ratatouille refers to a mixture of eggplant, zucchini, tomatoes, and onions all simmered together. I added chicken for a bit more protein. Serve over angel hair, quick-cooking couscous, or barley.

2 pounds boneless skinless chicken breasts, cut into strips

2 tablespoons all-purpose flour

1 tablespoon olive oil

2 small zucchinis, sliced (about 2 cups)

1 medium eggplant, peeled and cubed (about 4 cups)

1 onion, sliced

1/2 pound sliced mushrooms

2 teaspoons minced garlic

1 (28-ounce) can no-salt-added diced tomatoes

1 teaspoon dried basil leaves

Salt and pepper to taste (optional)

1. Coat the chicken strips with the flour. In a large nonstick skillet, heat the olive oil over medium heat and cook the chicken 5–7 minutes or until lightly browned on both sides.

2. Add the remaining ingredients and bring to a boil, then reduce heat, and cook, covered, for 15–20 minutes or until the vegetables are tender and the chicken is done.

EXCHANGES

1 Carbohydrate

3 Very Lean Meat

CALORIES

197

CALORIES FROM FAT

30

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

66 mg

SODIUM

119 mg

TOTAL CARBOHYDRATE

13 g

DIETARY FIBER

4 g

SUGARS

6 g

PROTEIN

29 g

CHICKEN, SPINACH, AND BLACK BEAN ENCHILADAS

12 SERVINGS/SERVING SIZE: 1 ENCHILADA

Chicken, spinach, and black beans come together fantastically in these great-tasting, super easy enchiladas.

1 1/2 pounds boneless skinless chicken breasts, cut into strips

2 teaspoons chili powder

1 teaspoon ground cumin

1 (10-ounce) package frozen spinach, thawed and well drained

1 (15-ounce) can black beans, rinsed and drained

1/2 cup chopped green onions

12 (6-inch) whole wheat tortillas (use colored tortillas for variety)

3/4 cup shredded reduced-fat Mexican blend or Monterey Jack cheese

2 cups canned enchilada sauce

1. Preheat the oven to 350 degrees. In a medium bowl, combine the chicken, chili powder, and cumin.

2. In a large nonstick skillet coated with nonstick cooking spray, cook the chicken over medium heat for 7–10 minutes or until done. Remove from heat and add the spinach, black beans, and green onions.

3. On each tortilla, place a heaping 1/4 cup chicken mixture and 1 tablespoon cheese. Roll up each tortilla and place seam side down in an oblong baking dish coated with nonstick cooking spray. Pour the sauce over the enchiladas, cover, and bake 20–25 minutes.

EXCHANGES

2 Starch

2 Very Lean Meat

CALORIES

211

CALORIES FROM FAT

28

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

37 mg

SODIUM

591 mg

TOTAL CARBOHYDRATE

30 g

DIETARY FIBER

5 g

SUGARS

2 g

PROTEIN

21 g

CLASSIC PAELLA

12 SERVINGS/SERVING SIZE: 1 1/4 CUPS

This one-pot recipe is a simplified version of paella that still features chicken, sausage, and shrimp with fresh vegetables and rice.

1 onion, chopped

1 green bell pepper, chopped

2 teaspoons minced garlic

1 1/2 pounds boneless skinless chicken breasts, cut into

1 1/2-inch chunks

6 ounces reduced-fat smoked sausage, cut into

1/2-inch slices and halved

1 pound peeled, raw, medium shrimp

2 medium zucchinis, sliced (2 cups)

1 (14 1/2-ounce) can no-salt-added diced tomatoes with juice

3 cups fat-free low-sodium chicken broth

1 tablespoon paprika

1/2 teaspoon crushed red pepper flakes

2 cups rice

1 (5-ounce) package yellow saffron rice

1 cup frozen peas, thawed

1/2 cup finely chopped green onions (optional)

1. In a large nonstick saucepot coated with nonstick cooking spray, sauté the onion, green pepper, garlic, chicken, and sausage over medium heat for 7–10 minutes or until the chicken is almost done.

2. Add the shrimp and continue cooking 5–7 minutes. Add the zucchini, tomatoes, broth, paprika, red pepper, rice, and yellow rice mix. Bring to a boil, then reduce heat, cover, and cook for 20–25 minutes or until the rice is done and the water is absorbed. Add the peas and cook until heated.

Sprinkle each serving with green onions (if using).

EXCHANGES

2 1/2 Starch

3 Very Lean Meat

CALORIES

288

CALORIES FROM FAT

24

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

98 mg

SODIUM

436 mg

TOTAL CARBOHYDRATE

39 g

DIETARY FIBER

2 g

SUGARS

4 g

PROTEIN

26 g

CHICKEN AND SAUSAGE COUSCOUS JAMBALAYA

6 SERVINGS/SERVING SIZE: 1 1/2 CUPS

This modern makeover for jambalaya features nutty couscous as well as the traditional sausage, chicken, and spices. Give couscous a try—it’s a great alternative to rice or pasta.

1 1/2 pounds boneless skinless chicken breasts, cut into small strips

Salt and pepper to taste (optional)

5 ounces reduced-fat sausage, cut into slices

1 onion, chopped

1 green bell pepper, chopped

1 tablespoon minced garlic

2 cups fat-free low-sodium chicken broth

1/2 cup chopped tomatoes

2 bay leaves

1 1/2 cups couscous

Salt and pepper to taste (optional)

1. Season the chicken with salt and pepper (if using). In a large nonstick saucepot coated with nonstick cooking spray, cook the chicken and sausage over medium heat for about 4 minutes, stirring constantly.

2. Add the onion, green pepper, and garlic and cook for 5 minutes or until tender. Add the chicken broth, tomatoes, and bay leaves and bring to a boil. Stir in the couscous, cover, and remove from heat. Let sit for 5 minutes or until the liquid is absorbed. Fluff with a fork and season with salt and pepper (if using). Remove bay leaves before serving.

EXCHANGES

2 Starch

1/2 Carbohydrate

4 Very Lean Meat

CALORIES

348

CALORIES FROM FAT

37

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

81 mg

SODIUM

324 mg

TOTAL CARBOHYDRATE

39 g

DIETARY FIBER

3 g

SUGARS

3 g

PROTEIN

37 g

CHICKEN LETTUCE WRAPS

4 SERVINGS/SERVING SIZE: 1 CUP FILLING PLUS LETTUCE

If you have never tried lettuce wraps, try this version filled with chicken, assorted shredded veggies, and spicy hoisin sauce for a fun meal or starter. Grab a rotisserie chicken and packages of grated carrots and shredded cabbage on your way home to speed up the recipe prep.

1 tablespoon sesame oil

2 teaspoons minced garlic

1/2 tablespoon grated fresh ginger, or 1 teaspoon ground ginger

2 cups shredded red cabbage or Napa cabbage

1/2 cup shredded carrot

1 cup bean sprouts

2 cups cooked shredded chicken breast

2 tablespoons hoisin sauce

1 (8-ounce) can water chestnuts, drained and chopped

1 head butter tip or red leaf lettuce

1. In a large nonstick skillet coated with nonstick cooking spray, heat the sesame oil over medium heat and sauté the garlic, ginger, cabbage, carrot, and bean sprouts for 2–3 minutes or until the cabbage is limp.

2. Stir in the chicken, hoisin sauce, and water chestnuts. Place the filling on whole lettuce leaves and roll up. You can vary the size of the wraps as desired.

EXCHANGES

1 Carbohydrate

3 Lean Meat

CALORIES

206

CALORIES FROM FAT

56

TOTAL FAT

6 g

SATURATED FAT

1 g

CHOLESTEROL

60 mg

SODIUM

119 mg

TOTAL CARBOHYDRATE

14 g

DIETARY FIBER

4 g

SUGARS

6 g

PROTEIN

24 g

CHINESE CHICKEN PEANUT AND BROCCOLI STIR-FRY

8 SERVINGS/SERVING SIZE: 1 CUP

For years, my daughter’s friends came over and requested this chicken dish.

2 pounds boneless skinless chicken breasts, cut into strips

2 tablespoons lite soy sauce mixed with

1 tablespoon water

2 tablespoons rice vinegar

1 teaspoon sugar

1 tablespoon cornstarch

Salt and pepper to taste (optional)

1 onion, chopped

6 cups broccoli florets

1 tablespoon minced garlic

2 teaspoons fresh minced ginger, or 1/2 teaspoon ground ginger

1/2 teaspoon red pepper flakes

4 green onions, cut in 2-inch slices

1/2 cup fat-free low-sodium chicken broth

1/4 cup unsalted, dry-roasted, chopped peanuts

1. In a large bowl, combine the chicken strips, soy sauce, vinegar, sugar, cornstarch, and salt and pepper (if using).

2. In a large nonstick skillet coated with nonstick cooking spray, sauté the onion over medium heat for 3–5 minutes or until tender. Add the chicken mixture and broccoli and stir-fry over medium heat for 5–7 minutes or until the chicken is almost done.

3. Add the garlic, ginger, red pepper flakes, green onions, and chicken broth and continue cooking for 4–5 minutes or until the chicken is done. Sprinkle with peanuts and serve.

EXCHANGES

1/2 Carbohydrate

3 Very Lean Meat

CALORIES

187

CALORIES FROM FAT

33

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

66 mg

SODIUM

194 mg

TOTAL CARBOHYDRATE

9 g

DIETARY FIBER

3 g

SUGARS

2 g

PROTEIN

30 g

OVEN-ROASTED TURKEY BREAST

8 SERVINGS/SERVING SIZE: 4 OUNCES

Nothing beats a home-baked turkey breast to use for dinner, in sandwiches, or on a salad.

1 (3-pound) boneless turkey breast

3 cloves garlic, cut into pieces

1 teaspoon garlic powder

1 teaspoon dried thyme leaves Paprika to taste

Salt and pepper to taste (optional)

1/2 cup fat-free low-sodium chicken broth

1. Preheat the oven to 325 degrees. Rinse the breast and pat dry. Place in a shallow baking dish. Make slits in the breast and stuff with pieces of garlic. Sprinkle with garlic powder, thyme, paprika, and salt and pepper (if using). Add the broth to the dish.

2. Cover loosely with foil and bake for about 1 1/2 hours or until the internal temperature is 170 degrees. Remove the foil the last 30 minutes of cooking to brown. Remove the skin before serving.

EXCHANGES

4 Lean Meat

CALORIES

134

CALORIES FROM FAT

10

TOTAL FAT

1 g

SATURATED FAT

0 g

CHOLESTEROL

80 mg

SODIUM

56 mg

TOTAL CARBOHYDRATE

1 g

DIETARY FIBER

0 g

SUGARS

0 g

PROTEIN

28 g

FISH & SEAFOOD

Baked Fish with Horseradish Mustard Sauce

Super Snapper

Fried Fish with Lemon Sauce

Southwestern Fish

Fish Florentine

Dilled Fish Divan

Fish Soft Tacos

Crab Tacos with Cucumber–Tomato Topping

Crab Cakes with Dill Sauce

Spicy Roasted Salmon

Roasted Salmon with Tomato Basil Sauce

Glazed Mustard Salmon

Baked Salmon in Parchment

Salmon Cakes with Dill Sauce

Cold Salmon with Dill Dijon Sauce

Tuna Burgers

Blackened Tuna

Barbecued Shrimp

Shrimp Stir-Fry

Shrimp Scampi with White Beans

Spicy Mango Shrimp and Asparagus

Shrimp Creole

Shrimp and Sugar Snap Peas in Light Tomato Sauce

Shrimp Cakes

Shrimp Mediterranean

Seafood, Corn, and Spinach Lasagna Surprise

Shrimp Casserole

BAKED FISH WITH HORSERADISH MUSTARD SAUCE

8 SERVINGS/SERVING SIZE: 3–4 OUNCES

The horseradish and dry mustard give a kick to this fish, and Parmesan and dill round out the flavors.

2 pounds fish filets (trout, snapper, orange roughy, flounder, or any mild fish)

Salt and pepper to taste (optional)

1/2 cup plain fat-free yogurt

1 teaspoon cornstarch

1 tablespoon prepared horseradish

2 teaspoons dry mustard powder

1/4 cup grated Parmesan cheese

2 tablespoons lemon juice

1 teaspoon dried dill leaves

1. Preheat the oven to 400 degrees. Season the fish with salt and pepper (if using).

2. In a small bowl, combine the remaining ingredients. Place the fish on a baking sheet lined with foil and cover with the sauce. Bake for 20–25 minutes or until the fish flakes with a fork.

EXCHANGES

3 Lean Meat

CALORIES

162

CALORIES FROM FAT

45

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

69 mg

SODIUM

91 mg

TOTAL CARBOHYDRATE

2 g

DIETARY FIBER

0 g

SUGARS

2 g

PROTEIN

25 g

SUPER SNAPPER

4 SERVINGS/SERVING SIZE: 4 OUNCES

This easy, yet exceptional, topping turns simple baked fish into a scrumptious meal.

1 pound snapper (or trout, orange roughy, flounder, or any mild fish)

1/3 cup balsamic vinegar

2 tablespoons lemon juice

1/3 cup seasoned bread crumbs

1 tablespoon dried basil leaves

2 tablespoons grated Parmesan cheese

1. Preheat the oven to 400 degrees. Lay the snapper filets on a baking sheet lined with foil. Drizzle with the balsamic vinegar and lemon juice.

2. In a small dish, combine the bread crumbs, basil, and Parmesan cheese. Sprinkle over the fish. Bake for 15 minutes or until the fish flakes with a fork.

EXCHANGES

1 Starch

3 Very Lean Meat

CALORIES

179

CALORIES FROM FAT

23

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

42 mg

SODIUM

235 mg

TOTAL CARBOHYDRATE

13 g

DIETARY FIBER

1 g

SUGARS

5 g

PROTEIN

25 g

FRIED FISH WITH LEMON SAUCE

8 SERVINGS/SERVING SIZE: 3 OUNCES

The lemon sauce is delicious with this lightly sautéed fish.

2 pounds trout or catfish filets (or snapper, orange roughy, or any mild fish)

Salt and pepper to taste (optional)

2 tablespoons lemon juice

1 cup panko bread crumbs (Japanese bread crumbs)

2 tablespoons cornstarch

2 tablespoons olive oil

1 tablespoon butter

1/3 cup fat-free low-sodium chicken broth

2 tablespoons lemon juice

1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley flakes

1. Season the fish with salt and pepper (if using) and lemon juice. In a zippered plastic bag, combine the bread crumbs and cornstarch. Add the fish filets and shake to coat.

2. Heat the oil in a large nonstick skillet over medium heat and sauté the filets for 4–5 minutes on each side or until the fish flakes with a fork. Remove the fish from the skillet.

3. Melt the butter in the skillet and add the broth and lemon juice, scraping any bits off the pan to add flavor. Add parsley and heat for 2 minutes. Serve with the fish.

EXCHANGES

1/2 Starch

3 Lean Meat

CALORIES

212

CALORIES FROM FAT

78

TOTAL FAT

9 g

SATURATED FAT

2 g

CHOLESTEROL

71 mg

SODIUM

60 mg

TOTAL CARBOHYDRATE

8 g

DIETARY FIBER

0 g

SUGARS

0 g

PROTEIN

24 g

SOUTHWESTERN FISH

10 SERVINGS/SERVING SIZE: 2 OUNCES FISH, 1/2 CUP SAUCE

Fish smothered in salsa with black beans and corn creates a moist meal with an impressive presentation that matches its taste.

2 pounds fish filets (trout, snapper, orange roughy, or any mild fish)

2 tablespoons lime juice

1 teaspoon minced garlic TIDBIT

1 onion, chopped

1 (4-ounce) can chopped green chilis, drained

1/2 teaspoon ground cumin

2 teaspoons chili powder

1 (15-ounce) can black beans, rinsed and drained

1 cup frozen corn, thawed

1 cup chopped Roma tomatoes

3 tablespoons chopped cilantro

1. Preheat the oven to 350 degrees. Lay the fish filets in a baking pan coated with nonstick cooking spray. Drizzle with the lime juice.

2. In a large nonstick skillet coated with nonstick cooking spray, sauté the garlic and onion over medium heat for 3 minutes or until tender. Add the green chilis, cumin, chili powder, black beans, corn, and tomatoes, stirring until well heated, about 5 minutes.

3. Add the cilantro and spoon the sauce over the fish. Bake, covered, for 25 minutes or until the fish flakes easily with a fork.

EXCHANGES

1 Starch

2 Very Lean Meat

CALORIES

135

CALORIES FROM FAT

11

TOTAL FAT

1 g

SATURATED FAT

0 g

CHOLESTEROL

54 mg

SODIUM

246 mg

TOTAL CARBOHYDRATE

13 g

DIETARY FIBER

4 g

SUGARS

2 g

PROTEIN

18 g

FISH FLORENTINE

4 SERVINGS/SERVING SIZE: 3 OUNCES

Creamed spinach topped with delicate fish and smothered in a light white sauce makes a delicious dish.

1 (10-ounce) package frozen chopped spinach

2 tablespoons all-purpose flour

1/2 cup fat-free milk

1/4 cup fat-free low-sodium chicken broth

1/4 cup fat-free sour cream

Salt and pepper to taste (optional)

1 pound fish filets (trout, snapper, orange roughy, flounder, or any mild fish)

2 tablespoons lemon juice

1. Preheat the oven to 350 degrees. Cook the spinach according to package directions and drain very well.

2. In a small nonstick saucepot over medium heat, add the flour. Gradually whisk in the milk and chicken broth and cook for 5 minutes or until thickened and boiling, whisking constantly. Remove from heat and fold in the sour cream. Season with salt and pepper (if using).

3. Stir 1 cup of the sauce into the spinach, mixing well. Spread the creamed spinach on the bottom of a 2-quart casserole dish coated with nonstick cooking spray. Arrange the fish filets over the spinach.

4. Sprinkle the fish with salt and pepper (if using) and drizzle with lemon juice. Pour the remaining sauce over the fish. Bake, covered, for 30 minutes or until the fish flakes with a fork.

EXCHANGES

1/2 Starch

3 Lean Meat

CALORIES

199

CALORIES FROM FAT

41

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

70 mg

SODIUM

117 mg

TOTAL CARBOHYDRATE

11 g

DIETARY FIBER

2 g

SUGARS

3 g

PROTEIN

29 g

DILLED FISH DIVAN

6 SERVINGS/SERVING SIZE: 3 OUNCES

A foundation of broccoli, topped with fish baked in a white dill sauce, makes a delicious one-dish meal.

5 cups broccoli florets

1/2 cup water

1 1/2 pounds mild fish (trout, snapper, orange roughy, flounder, or any mild fish)

Salt and pepper to taste (optional)

2 tablespoons all-purpose flour

1 1/2 cups fat-free milk

1 teaspoon dried dill leaves

1/4 cup shredded reduced-fat cheddar cheese

1. Preheat the oven to 425 degrees. In a microwave-safe bowl, microwave the broccoli and water, covered, for 5 minutes. Drain well and place the broccoli in a 2-quart oblong baking dish sprayed with nonstick cooking spray. Place the fish in a single layer over the broccoli. Season with salt and pepper (if using).

2. In a small nonstick saucepot, combine the flour and milk and cook over medium heat for 5 minutes or until thickened, stirring constantly. Add the dill and pour the mixture over the fish. Bake, uncovered, for 12 minutes, then sprinkle with cheese and bake another 3–8 minutes or until the fish flakes easily with a fork.

EXCHANGES

1/2 Fat-Free Milk

3 Lean Meat

CALORIES

196

CALORIES FROM FAT

47

TOTAL FAT

5 g

SATURATED FAT

2 g

CHOLESTEROL

72 mg

SODIUM

116 mg

TOTAL CARBOHYDRATE

8 g

DIETARY FIBER

2 g

SUGARS

3 g

PROTEIN

29 g

FISH SOFT TACOS

8 SERVINGS/SERVING SIZE: 1 TACO

If you’ve never tried fish tacos, you’re in for a treat! Try this delightful combo of fresh fish, creamy coleslaw, and juicy tomatoes all wrapped up in a warm corn tortilla.

2 pounds fish filets (trout, snapper, orange roughy, flounder, or any mild fish)

1 (1 1/4-ounce) packet reduced-sodium taco seasoning mix

2 tablespoons lime juice

2 cups shredded cabbage

1/3 cup fat-free sour cream

1 tablespoon light mayonnaise

1 bunch green onions, chopped

Salt and pepper to taste (optional)

8 (6-inch) corn tortillas

1 cup chopped tomatoes

1. In a medium bowl, coat the fish with taco seasoning and lime juice.

2. In a large nonstick skillet coated with nonstick cooking spray, sauté the fish over medium heat for 5–7 minutes or until the fish flakes with a fork.

3. In a medium bowl, combine the cabbage, sour cream, mayonnaise, green onions, and salt and pepper (if using).

4. Warm tortillas according to package directions or heat each in the microwave for 30 seconds. Fill each tortilla with fish, coleslaw, and tomatoes. Fold in half and serve.

EXCHANGES

1 Starch

3 Very Lean Meat

CALORIES

174

CALORIES FROM FAT

16

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

51 mg

SODIUM

338 mg

TOTAL CARBOHYDRATE

15 g

DIETARY FIBER

2 g

SUGARS

3 g

PROTEIN

22 g

CRAB TACOS WITH CUCUMBER–TOMATO TOPPING

8 SERVINGS/SERVING SIZE: 1 TACO

I love these crab tacos, packed with cucumber, tomatoes, onions, and avocado. They taste best with fresh crabmeat, not canned, but you can substitute imitation crab.

3 tablespoons light mayonnaise

1/3 cup plain yogurt

1/2 teaspoon minced garlic

1/2 teaspoon ground cumin

1/2 cup chopped green onions Salt and pepper to taste (optional)

1 pound white or back fin lump crabmeat, picked through for shells

1 cup peeled, finely chopped cucumber

2/3 cup finely chopped red onion

1 1/2 cups finely chopped tomatoes

3 tablespoons lime juice Salt and pepper to taste (optional)

8 (8-inch) corn tortillas

1 1/2 cups coarsely chopped romaine lettuce or mixed greens

1/2 cup thinly sliced avocado

1. In a small bowl, mix together the mayonnaise, yogurt, garlic, cumin, green onions, and salt and pepper (if using).

Carefully fold in the crabmeat and refrigerate until ready to use.

2. In another small bowl, combine the cucumber, onion, tomatoes, lime juice, and salt and pepper (if using).

3. Heat the tortillas according to package directions or microwave each for

30 seconds. Place even amounts of crab, cucumber–tomato mixture, lettuce, and avocado on each tortilla. Fold in half and serve.

EXCHANGES

1/2 Starch

1/2 Carbohydrate

2 Lean Meat

CALORIES

168

CALORIES FROM FAT

42

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

45 mg

SODIUM

306 mg

TOTAL CARBOHYDRATE

17 g

DIETARY FIBER

3 g

SUGARS

3 g

PROTEIN

15 g

CRAB CAKES WITH DILL SAUCE

8 SERVINGS/SERVING SIZE: 1 CAKE, 2 TABLESPOONS SAUCE

As a crab cake connoisseur, this Parmesan-crusted cake is number one. Prepare ahead of time, refrigerate, and cook when serving.

1/4 cup chopped onion

1/4 cup chopped red bell pepper

1 teaspoon minced garlic

1/4 cup chopped green onions

1 tablespoon finely chopped fresh parsley or dried parsley flakes

2 tablespoons fat-free milk

1 tablespoon Dijon mustard

1 egg Dash cayenne pepper

1 cup seasoned bread crumbs (divided use) Salt and pepper to taste (optional)

1 pound white or back fin lump crabmeat, picked through for shells

1/4 cup grated Parmesan cheese

1 recipe Dill Sauce

1. In a small nonstick skillet coated with nonstick cooking spray, sauté the onion, red pepper, and garlic over medium heat for 4 minutes or until tender.

2. Add to a large bowl with the green onions, parsley, milk, mustard, egg, cayenne, 1/2 cup bread crumbs, and salt and pepper (if using). Carefully fold in the crabmeat.

3. In a small bowl, combine the remaining 1/2 cup bread crumbs and the Parmesan cheese. Form the crab mixture into 8 patties and pat the crumb mixture onto both sides of the patties. For best results, refrigerate for at least 1 hour or up to 24 hours before cooking.

4. Heat a nonstick skillet coated with nonstick cooking spray over medium heat and cook crab cakes for 3–5 minutes on each side or until golden brown. Serve with Dill Sauce.

DILL SAUCE

This recipe also may be used as a dip with fresh veggies.

2 tablespoons light mayonnaise

1/3 cup buttermilk

1/3 cup plain fat-free yogurt

1 1/2 teaspoons dried dill leaves

1 tablespoon finely chopped green onions

2 tablespoons finely chopped onion

1 tablespoon finely chopped fresh parsley, or 1 teaspoon dried parsley flakes

2 teaspoons lemon juice

Dash cayenne pepper

1. In a small bowl, combine all ingredients.

EXCHANGES

1/2 Starch

1/2 Carbohydrate

2 Lean Meat

CALORIES

169

CALORIES FROM FAT

39

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

74 mg

SODIUM

450 mg

TOTAL CARBOHYDRATE

14 g

DIETARY FIBER

1 g

SUGARS

3 g

PROTEIN

18 g

SPICY ROASTED SALMON

4 SERVINGS/SERVING SIZE: 4 OUNCES

A sweet, spicy rub perks up this salmon—it’s easy to make and simply delicious.

2 teaspoons light brown sugar

4 teaspoons chili powder

1 teaspoon ground cumin

1/4 teaspoon ground cinnamon

Salt and pepper to taste (optional)

4 (5-ounce) salmon filets

1. Preheat the oven to 400 degrees.

2. In a small bowl, combine the spices and rub over the salmon. Place the salmon in an 11 × 7-inch baking dish coated with nonstick cooking spray. Bake for 12–15 minutes or until the salmon flakes easily with a fork.

EXCHANGES

4 Lean Meat

CALORIES

184

CALORIES FROM FAT

9

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

74 mg

SODIUM

123 mg

TOTAL CARBOHYDRATE

4 g

DIETARY FIBER

1 g

SUGARS

3 g

PROTEIN

29 g

ROASTED SALMON WITH TOMATO BASIL SAUCE

4 SERVINGS/SERVING SIZE: 3 OUNCES

Simple roasted salmon topped with an incredible, gourmet-tasting sauce makes this quick meal extraordinary. You must use fresh basil, though—it really makes the sauce.

4 (4-ounce) salmon filets

1 tablespoon olive oil Salt and pepper to taste (optional)

1/2 cup chopped onion

2 cups chopped tomatoes

1/2 cup fat-free half and half

3 tablespoons fresh chopped basil leaves, or 2 teaspoons dried basil leaves

1. Preheat the oven to 450 degrees. Line a pan with foil and brush the tops of the salmon with the olive oil. Season with salt and pepper (if using). Bake for 10–15 minutes or until the salmon flakes with a fork.

2. Meanwhile, in a nonstick skillet coated with nonstick cooking spray, sauté the onion over medium heat for 5 minutes. Add the tomatoes and cook for 10 minutes or until most of the liquid is evaporated, stirring occasionally.

3. Reduce the heat and add the half and half, cooking just until heated through, stirring constantly. Remove from the heat and add basil. Serve the sauce over the roasted salmon.

EXCHANGES

1/2 Carbohydrate

3 Lean Meat

CALORIES

207

CALORIES FROM FAT

67

TOTAL FAT

8 g

SATURATED FAT

1 g

CHOLESTEROL

59 mg

SODIUM

111 mg

TOTAL CARBOHYDRATE

10 g

DIETARY FIBER

1 g

SUGARS

5 g

PROTEIN

26 g

GLAZED MUSTARD SALMON

6 SERVINGS/SERVING SIZE: 1 FILET

This salmon is simple to prepare and spectacular to eat—a wonderful last-minute dinner.

1 tablespoon light brown sugar

1 tablespoon honey

1/4 cup Dijon mustard

2 tablespoons lite soy sauce

1/2 teaspoon ground ginger

6 (5-ounce) salmon filets

1. In a microwave-safe bowl, cook the brown sugar, honey, mustard, and soy sauce for 30 seconds or until melted. Stir in the ginger.

2. Heat a large nonstick skillet coated with nonstick cooking spray over medium heat. Coat the salmon filets with nonstick cooking spray and place skin side down in the skillet. Spread some glaze over the filets and cook for 5 minutes or until golden brown and crispy.

3. Turn the filets, spread with more glaze, and cook another 5 minutes or until the salmon flakes with a fork. Add the remaining glaze to the pan and cook 1 minute until bubbly. Serve the sauce with the salmon.

EXCHANGES

1/2 Carbohydrate

4 Lean Meat

CALORIES

201

CALORIES FROM FAT

51

TOTAL FAT

6 g

SATURATED FAT

1 g

CHOLESTEROL

74 mg

SODIUM

431 mg

TOTAL CARBOHYDRATE

7 g

DIETARY FIBER

0 g

SUGARS

6 g

PROTEIN

29 g

BAKED SALMON IN PARCHMENT

4 SERVINGS/SERVING SIZE: 4 OUNCES

Don’t get intimidated cooking with parchment—you just assemble your ingredients in parchment, fold it over, pop it in the oven, and dinner is done. This moist, flaky salmon topped with tomatoes and feta baked with orzo creates a spectacular dish.

4 (5-ounce) salmon filets

Salt and pepper to taste (optional)

1/3 cup lemon juice

1 tablespoon minced garlic

8 ounces orzo

1/2 teaspoon dried basil leaves

1/2 teaspoon dried oregano leaves

4 slices tomato

1/4 cup chopped green onions

2 ounces crumbled reduced-fat feta cheese

1. In a glass bowl, season the salmon with salt and pepper (if using), lemon juice, and garlic. Marinate 15 minutes and preheat the oven to 375 degrees.

2. Meanwhile, prepare the orzo according to package directions, omitting any oil and salt. Drain and set aside.

3. Cut four large pieces of parchment paper. Divide the orzo onto the middle of each piece. Lay a salmon filet on top and sprinkle with basil and oregano. Place a tomato slice on top of the fish and sprinkle with green onions and feta.

4. Bring the sides of the paper to the middle and twist the ends together, sealing the packet. Place the packets on a baking sheet and bake 15–20 minutes or until the salmon flakes with a fork.

EXCHANGES

3 Starch

4 Very Lean Meat

CALORIES

416

CALORIES FROM FAT

66

TOTAL FAT

7 g

SATURATED FAT

2 g

CHOLESTEROL

79 mg

SODIUM

290 mg

TOTAL CARBOHYDRATE

47 g

DIETARY FIBER

2 g

SUGARS

3 g

PROTEIN

39 g

SALMON CAKES WITH DILL SAUCE

8 SERVINGS/SERVING SIZE: 1 CAKE

Move over, crab cakes—once you try these salmon cakes, made with fresh salmon, red bell pepper, and green onions topped with a perfect dill sauce, you won’t go back to crab!

1 pound salmon filets Salt and pepper to taste (optional)

1 cup finely ground cracker crumbs

1 egg

1 egg white

1 teaspoon dried dill leaves

1 tablespoon lemon juice

1/3 cup chopped red bell pepper

1/2 cup chopped green onions Dash cayenne pepper

1 recipe Dill Sauce

1. Heat a large nonstick skillet coated with nonstick cooking spray over medium heat. Season the salmon with salt and pepper (if using) and cook 5–7 minutes on each side or until the salmon flakes with a fork.

2. Remove the skin and flake the salmon with a fork in a large bowl. Add the remaining ingredients except the Dill Sauce and mix until well blended. Form the mixture into 8 patties.

3. Recoat the skillet with nonstick cooking spray and cook the patties over medium heat for 3 minutes on each side or until golden brown. Serve with Dill Sauce.

DILL SAUCE

1 cup plain fat-free yogurt

1/4 teaspoon sugar

2 tablespoons lemon juice

1 tablespoon grated onion

Salt and pepper to taste (optional)

1 tablespoon dried dill leaves

1/2 cup grated peeled and seeded cucumber

1. In a small bowl, combine all ingredients and refrigerate.

EXCHANGES

1 Starch

2 Lean Meat

CALORIES

149

CALORIES FROM FAT

35

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

57 mg

SODIUM

195 mg

TOTAL CARBOHYDRATE

12 g

DIETARY FIBER

1 g

SUGARS

4 g

PROTEIN

16 g

COLD SALMON WITH DILL DIJON SAUCE

10 SERVINGS/SERVING SIZE: 3 OUNCES SALMON, 2 TABLESPOONS SAUCE

For a great appetizer or to top a salad, here is another easy way to prepare salmon. The dill sauce accents the salmon perfectly.

2 cups water

1 cup dry white wine or fat-free low-sodium chicken broth or water

1 carrot, diced

1 stalk celery, chopped

1 onion, sliced

1/2 tablespoon black peppercorns

1 (2-pound) salmon filet

1 cup plain fat-free yogurt

1 tablespoon white vinegar

1 1/2 tablespoons Dijon mustard

1 tablespoon light brown sugar

2 teaspoons dried dill leaves

1. In a large fish poacher or skillet, bring the water, wine, carrot, celery, onion, and peppercorns to a boil. Reduce heat, cover, and cook for 15 minutes. Add the salmon filet and cook, covered, over low heat for 15–20 minutes or until the salmon flakes with a fork.

2. Let cool in the stock. Remove from stock and take the skin off the salmon. Chill for several hours or overnight.

3. In a small bowl, combine the remaining ingredients and refrigerate overnight. Serve with the salmon.

EXCHANGES

3 Very Lean Meat

CALORIES

128

CALORIES FROM FAT

30

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

48 mg

SODIUM

127 mg

TOTAL CARBOHYDRATE

4 g

DIETARY FIBER

0 g

SUGARS

3 g

PROTEIN

20 g

TUNA BURGERS

4 SERVINGS/SERVING SIZE: 1 BURGER

If you prefer hamburgers to any food, try this great tuna alternative with an Asian flair. It’s as simple to make as any hamburger, but so much better for you!

1 1/4 pounds fresh tuna

2 teaspoons minced garlic

1 tablespoon Dijon mustard

1 teaspoon lite soy sauce

3 green onions, chopped

1 1/2 teaspoons fresh grated ginger, or 1/2 teaspoon ground ginger

Salt and pepper to taste (optional)

1 teaspoon sesame oil

1 recipe Mandarin Sauce

1. Remove any skin from the tuna and coarsely chop in a blender or food processor (or with a knife) until it is the consistency and texture of ground beef.

2. Transfer the tuna to a bowl and combine with the garlic, mustard, soy sauce, green onions, ginger, and salt and pepper (if using). Shape the tuna into 4 patties and refrigerate 30 minutes before cooking.

3. Heat the sesame oil in a large nonstick skillet over medium heat and cook the tuna burgers for 2–4 minutes on each side or until done. Serve topped with Mandarin Sauce (if using).

MANDARIN SAUCE

1 tablespoon teriyaki sauce

1 tablespoon lite soy sauce

1 teaspoon minced fresh ginger

1/2 teaspoon minced garlic

1 tablespoon plus

1 teaspoon honey

1(8-ounce) can mandarin oranges, drained and chopped

1/3 cup mandarin juice, reserved from can

1. In a small saucepan, bring all ingredients to a boil. Reduce heat and simmer for 10–15 minutes until the sauce thickens.

EXCHANGES

4 Very Lean Meat

CALORIES

179

CALORIES FROM FAT

25

TOTAL FAT

3 g

SATURATED FAT

0 g

CHOLESTEROL

64 mg

SODIUM

166 mg

TOTAL CARBOHYDRATE

3 g

DIETARY FIBER

1 g

SUGARS

1 g

PROTEIN

34 g

BLACKENED TUNA

4 SERVINGS/SERVING SIZE: 4 OUNCES

You can serve a restaurant-quality meal right from your own kitchen with this terrific-tasting tuna.

1 tablespoon paprika

1 teaspoon dried oregano leaves

1 teaspoon garlic powder

1/2 teaspoon ground cumin

1/4 teaspoon cayenne pepper

Salt and pepper to taste (optional)

4 (5-ounce) tuna filets

1 tablespoon butter

1. In a small bowl, combine the paprika, oregano, garlic powder, cumin, cayenne, and salt and pepper (if using). Press the seasoning onto both sides of the tuna filets.

2. Melt the butter in a large nonstick skillet over medium heat and sauté the tuna for several minutes on each side, depending on thickness, until crispy on the outside and rare on the inside. Make sure your stove fan is on, as the tuna will create smoke.

EXCHANGES

4 Lean Meat

CALORIES

188

CALORIES FROM FAT

40

TOTAL FAT

5 g

SATURATED FAT

2 g

CHOLESTEROL

71 mg

SODIUM

74 mg

TOTAL CARBOHYDRATE

2 g

DIETARY FIBER

1 g

SUGARS

0 g

PROTEIN

34 g

BARBECUED SHRIMP

6 SERVINGS/SERVING SIZE: 1/6 RECIPE

A mouthwatering, spicy sauce coats this Louisiana favorite shrimp recipe. Just roll up your sleeves, peel, and eat! Or peel the shrimp beforehand and serve in the sauce over angel hair pasta. Just save room to dip French bread in the sauce.

1/4 cup olive oil

1 tablespoon minced garlic

1/4 cup Worcestershire sauce

3 tablespoons lemon juice

2 bay leaves

1 tablespoon paprika

1 teaspoon dried rosemary leaves

1 teaspoon dried oregano leaves

1 teaspoon dried basil leaves

1 tablespoon hot pepper saucea

Salt and pepper to taste (optional)

2 pounds unpeeled raw large shrimp (16/20 count per pound)

1/4 cup white wine

1. In a large, heavy skillet, combine all ingredients except the shrimp and wine and cook over medium heat until the sauce begins to boil.

2. Add the shrimp and cook 5–7 minutes. Add the wine and cook another 5–7 minutes or until the shrimp are done.

Serve the shrimp with the sauce.

EXCHANGES

1/2 Carbohydrate

3 Very Lean Meat

1 1/2 Fat

CALORIES

203

CALORIES FROM FAT

91

TOTAL FAT

10 g

SATURATED FAT

2 g

CHOLESTEROL

196 mg

SODIUM

353 mg

TOTAL CARBOHYDRATE

5 g

DIETARY FIBER

1 g

SUGARS

2 g

PROTEIN

21 g

SHRIMP STIR-FRY

4 SERVINGS/SERVING SIZE: 1/4 RECIPE

Need dinner in a flash? Try this marvelous stir-fry with shrimp, broccoli, and snow peas topped with a touch of toasty pecans. Serve over rice.

4 cups broccoli florets

1 red, green, or yellow bell pepper, chopped

2 teaspoons minced garlic

1 pound peeled raw medium shrimp

1 tablespoon cornstarch

1 cup fat-free low-sodium chicken broth

1 teaspoon ground ginger

1 (6-ounce) package frozen sugar snap or snow peas, thawed

1 tablespoon coarsely chopped pecans, toasted

3 green onions, chopped

1. In a large nonstick skillet coated with nonstick cooking spray, stir-fry the broccoli, pepper, and garlic for several minutes over medium heat. Add the shrimp and stir-fry for 3–4 minutes or until the shrimp just starts to turn pink.

2. In a small bowl, combine the cornstarch, chicken broth, and ginger. Stir the mixture into the shrimp and continue cooking until the shrimp is done and the mixture thickens slightly.

3. Add the peas and cook until heated. Sprinkle with pecans and green onions to serve.

EXCHANGES

1 Carbohydrate

3 Very Lean Meat

CALORIES

163

CALORIES FROM FAT

25

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

168 mg

SODIUM

234 mg

TOTAL CARBOHYDRATE

13 g

DIETARY FIBER

5 g

SUGARS

2 g

PROTEIN

22 g

SHRIMP SCAMPI WITH WHITE BEANS

6 SERVINGS/SERVING SIZE: SCANT 1 CUP

Shrimp, asparagus, and white beans team up to give traditional scampi a terrific twist. Serve with fettuccine or angel hair pasta.

1 tablespoon olive oil

1 pound asparagus, ends trimmed and cut into 1-inch pieces

1 tablespoon minced garlic

1 pound peeled raw medium shrimp

1 1/2 cups coarsely chopped Roma tomatoes

1 (16-ounce) can Great Northern or navy beans, rinsed and drained

1 cup fat-free low-sodium chicken broth

2 teaspoons cornstarch

1/2 teaspoon dried basil leaves

Salt and pepper to taste (optional)

1. Heat the oil in a large nonstick skillet over medium heat. Sauté the asparagus and garlic for 1–2 minutes. Add the shrimp and sauté for 3–4 minutes or until the shrimp just starts to turn pink. Add the tomatoes and beans and cook for another 3 minutes or until the tomatoes are softened.

2. In a small bowl, combine the chicken broth and cornstarch. Stir into the skillet and cook over medium heat until thickened, stirring frequently. Add the basil and salt and pepper (if using).

EXCHANGES

1 Starch

2 Very Lean Meat

CALORIES

173

CALORIES FROM FAT

29

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

112 mg

SODIUM

374 mg

TOTAL CARBOHYDRATE

17 g

DIETARY FIBER

6 g

SUGARS

3 g

PROTEIN

19 g

SPICY MANGO SHRIMP AND ASPARAGUS

6 SERVINGS/SERVING SIZE: SCANT 1 CUP

Spicy shrimp and fresh veggies combined with a mango chutney sauce give this dish spunk, zest, and flavor. Serve over rice.

2 tablespoons all-purpose flour

1 tablespoon cornstarch

1/2 teaspoon baking soda

1 egg, lightly beaten

1 teaspoon plus

1 tablespoon lite soy sauce (divided use)

1 1/4 pounds peeled raw medium shrimp

1/2 cup mango chutney

2 teaspoons chili garlic sauce

2 tablespoons olive oil

4 green onions, sliced

1 red bell pepper, thinly sliced

1 pound fresh asparagus spears, cut into 1-inch pieces

1 tablespoon minced garlic

1 tablespoon finely chopped fresh ginger, or 1 teaspoon ground ginger

1 mango, sliced

1. In a large bowl, combine the flour, cornstarch, and baking soda. Stir in the egg and 1 teaspoon soy sauce. Add the shrimp and toss to coat. Cover and refrigerate for 30 minutes.

2. In a small bowl, mix together the mango chutney, chili garlic sauce, and 1 tablespoon soy sauce.

3. Heat the oil in a large nonstick skillet coated with nonstick cooking spray over medium heat. Add the shrimp and stir-fry for 5–7 minutes or until done. Remove the shrimp and set aside.

4. Recoat the skillet with nonstick cooking spray and stir-fry the green onions, red pepper, and asparagus over medium heat for 3 minutes, stirring constantly. Add the garlic and ginger and cook for another minute.

5. Add the mango chutney mixture and cook 5 minutes or until the vegetables are tender-crisp. Return the shrimp to the pan and add the sliced mango, tossing with the sauce.

EXCHANGES

1 1/2 Carbohydrate

3 Lean Meat

CALORIES

230

CALORIES FROM FAT

57

TOTAL FAT

6 g

SATURATED FAT

1 g

CHOLESTEROL

175 mg

SODIUM

399 mg

TOTAL CARBOHYDRATE

25 g

DIETARY FIBER

4 g

SUGARS

17 g

PROTEIN

19 g

SHRIMP CREOLE

6 SERVINGS/SERVING SIZE: 1 CUP

My simple version of this Louisiana favorite consists of shrimp and seasonings in a mild, not-too-tomato-y sauce. Shrimp Creole is usually served over rice, but I love it over couscous.

2 tablespoons canola oil

1 onion, chopped

1 teaspoon minced garlic

1 green bell pepper, chopped

3 tablespoons all-purpose flour

1 (8-ounce) can no-salt-added tomato sauce

1 1/2 cups water

1/4 teaspoon dried thyme leaves

2 tablespoons finely chopped fresh parsley or dried parsley flakes

2 pounds peeled raw medium shrimp Salt and pepper to taste (optional)

1/8 teaspoon cayenne pepper

1/3 cup chopped green onions

1. Heat the oil in a large nonstick skillet over medium heat. Sauté the onion, garlic, and green pepper for 5–7 minutes or until tender. Stir in the flour for 30 seconds, then gradually add the tomato sauce and water.

2. Stir in the thyme, parsley, and shrimp and bring to a boil, then reduce heat and cook over low heat, covered, for 10–15 minutes or until the shrimp is done. Season with salt and pepper (if using) and cayenne. Sprinkle with green onions and serve.

EXCHANGES

1/2 Carbohydrate

4 Lean Meat

CALORIES

199

CALORIES FROM FAT

54

TOTAL FAT

6 g

SATURATED FAT

1 g

CHOLESTEROL

224 mg

SODIUM

265 mg

TOTAL CARBOHYDRATE

9 g

DIETARY FIBER

2 g

SUGARS

4 g

PROTEIN

26 g

SHRIMP AND SUGAR SNAP PEAS IN LIGHT TOMATO SAUCE

6 SERVINGS/SERVING SIZE: 1 CUP

Shrimp flavored with Italian seasonings and sugar snap peas cooked in a fresh tomato sauce are great over pasta for a quick, filling dinner.

1 tablespoon olive oil

21/2 cups chopped tomatoes (about 4 large tomatoes)

1 teaspoon minced garlic

1/3 cup white wine or fat-free low-sodium chicken broth

1 teaspoon dried oregano leaves

1 teaspoon dried thyme leaves

1 1/2 pounds peeled raw medium shrimp

1/2 pound sugar snap peas

Salt and pepper to taste (optional)

2 ounces crumbled reduced-fat goat or feta cheese (optional)

1. Heat the oil in a large nonstick skillet over medium heat. Sauté the tomatoes, garlic, wine, oregano, and thyme for 10 minutes.

2. Add the shrimp and snap peas and cook another 5–7 minutes or until the shrimp is done. Season with salt and pepper (if using). Top with cheese and serve.

EXCHANGES

1/2 Carbohydrate

3 Very Lean Meat

CALORIES

147

CALORIES FROM FAT

30

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

168 mg

SODIUM

198 mg

TOTAL CARBOHYDRATE

7 g

DIETARY FIBER

3 g

SUGARS

3 g

PROTEIN

20 g

SHRIMP CAKES

8 SERVINGS/SERVING SIZE: 1 CAKE

I am a crab cake addict, so I decided to put a spin on one of my favorite recipes and make shrimp cakes for a change.

1 pound peeled cooked shrimp, coarsely chopped

2/3 cup finely crushed saltine crackers

2 tablespoons Creole mustard

3 tablespoons fat-free sour cream

1 egg white

1/2 cup chopped green onions

1/3 cup chopped green bell pepper

1/2 cup shredded, reduced-fat, sharp cheddar cheese

1 teaspoon hot pepper sauce

Salt and pepper to taste (optional)

2 tablespoons flour

1. In a large bowl, combine all ingredients except the flour and shape into 8 patties. Refrigerate until ready to cook.

2. Dust the shrimp cakes with flour on both sides. Heat a large nonstick skillet coated with nonstick cooking spray over medium heat until hot. Cook the shrimp cakes for 2–3 minutes on each side or until lightly browned and heated through.

EXCHANGES

1/2 Starch

2 Very Lean Meat

CALORIES

130

CALORIES FROM FAT

29

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

117 mg

SODIUM

355 mg

TOTAL CARBOHYDRATE

9 g

DIETARY FIBER

1 g

SUGARS

1 g

PROTEIN

16 g

SHRIMP MEDITERRANEAN

8 SERVINGS/SERVING SIZE: 3 OUNCES

An abundance of different flavors—shrimp, garlic, roasted peppers, olives, and lemon—join together in this quick, easy recipe. Serve over yellow rice to showcase the contrasting colors in this fabulous dish.

1 tablespoon olive oil

2 pounds peeled raw medium shrimp

1 tablespoon minced garlic

1/4 teaspoon red pepper flakes

1/4 cup chopped fresh parsley

1 cup jarred roasted red peppers, drained and cut into pieces

1/4 cup chopped pitted green olives

Juice of 1 lemon

Salt and pepper to taste (optional)

1. Heat the oil in a large nonstick skillet over medium heat and sauté the shrimp, garlic, and red pepper flakes for 4–5 minutes or until the shrimp are almost done.

2. Add the remaining ingredients and cook 2 more minutes.

EXCHANGES

3 Very Lean Meat

CALORIES

112

CALORIES FROM FAT

30

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

168 mg

SODIUM

354 mg

TOTAL CARBOHYDRATE

2 g

DIETARY FIBER

0 g

SUGARS

0 g

PROTEIN

18 g

SEAFOOD, CORN, AND SPINACH LASAGNA SURPRISE

8 SERVINGS/SERVING SIZE: 1 PIECE

This innovative recipe features a creamy seafood lasagna made with won ton wrappers. The crab, shrimp, and spinach combine perfectly with cheese and corn in a delicate white sauce.

3 tablespoons all-purpose flour

2 cups fat-free milk

1/2 teaspoon minced garlic

1/2 cup shredded reduced-fat Swiss or Jarlsberg cheese

Pinch nutmeg

Salt and pepper to taste (optional)

1 pound white or back fin lump crabmeat, picked through for shells

24 won ton wrappers

1 (10-ounce) package frozen chopped spinach, thawed and drained

1 pound peeled cooked medium shrimp

1 cup frozen corn, thawed

2 tablespoons grated Parmesan cheese

1. Preheat the oven to 350 degrees.

2. In a medium nonstick saucepan, whisk the flour, milk, and garlic together and cook over medium heat for 4–6 minutes or until mixture thickens, stirring constantly. Add the cheese, nutmeg, and salt and pepper (if using), stirring until the cheese melts.

3. Remove from the heat and stir in the crabmeat. Coat a 13 × 9 × 2-inch baking dish with nonstick cooking spray and cover the bottom of the dish with a thin layer of sauce. Place 8 won ton wrappers, 1/3 of the spinach, and 1/2 of the shrimp on top of the sauce.

4. Top with 8 more won ton wrappers, the remaining sauce except for 1/3 cup, the corn, and the remaining shrimp. Top with the remaining won tons and sauce. Sprinkle with Parmesan cheese. Bake for 20–30 minutes or until bubbly.

EXCHANGES

1 Starch

1 Carbohydrate

4 Very Lean Meat

CALORIES

277

CALORIES FROM FAT

34

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

162 mg

SODIUM

439 mg

TOTAL CARBOHYDRATE

27 g

DIETARY FIBER

2 g

SUGARS

4 g

PROTEIN

34 g

SHRIMP CASSEROLE

6 SERVINGS/SERVING SIZE: 3/4 CUP

This simple combination of shrimp and rice helps you get dinner on the table quickly on a hectic night. I use wild rice or brown rice, which gives the dish a warm, earthy tone.

1 1/2 pounds peeled raw medium shrimp

1/2 cup chopped green bell pepper

1/2 cup chopped onion

1 teaspoon minced garlic

3 tablespoons all-purpose flour

1 1/2 cups fat-free milk

1 1/2 cups cooked rice (any type)

1 tablespoon lemon juice

Salt and pepper to taste (optional)

1/2 cup soft bread crumbs

1/2 cup finely chopped green onions (optional)

1. Preheat the oven to 350 degrees.

2. In a large nonstick skillet coated with nonstick cooking spray, cook the shrimp, pepper, onion, and garlic for 5–7 minutes or until the vegetables are tender and the shrimp turns pink.

3. Gradually stir in the flour and milk. Cook 5 minutes or until the mixture is thickened and bubbly, stirring constantly. Stir in the cooked rice, lemon juice, and salt and pepper (if using).

4. Pour into a 2-quart casserole dish coated with nonstick cooking spray. Sprinkle with the bread crumbs. Bake for 15–20 minutes or until thoroughly heated. Sprinkle with green onions (if using).

EXCHANGES

1 Starch

1/2 Carbohydrate

3 Very Lean Meat

CALORIES

191

CALORIES FROM FAT

12

TOTAL FAT

1 g

SATURATED FAT

0 g

CHOLESTEROL

169 mg

SODIUM

246 mg

TOTAL CARBOHYDRATE

21 g

DIETARY FIBER

1 g

SUGARS

4 g

PROTEIN

22 g

BEEF, PORK, LAMB, & VEAL

Easy Pot Roast

Cola Pot Roast

Southwestern Pot Roast

Beef Broccoli Stir-Fry

Tasty Beef Strips

Beef and Black Bean Enchiladas

Southwestern Lasagna

Sunday Dinner Meat Loaf

Beef Eggplant Marinara Bake

Grecian Meatballs with Eggplant and Zucchini

Moussaka

Sensational Stuffed Peppers

Surprise Meaty Rice Casserole

Pulled Pork Roast

Glazed Dijon Pork Tenderloin

Pork Tenderloin with Applesauce

Pork Chops with Dark Cherry Sauce

Pork Chop and Lima Bean Skillet Supper

Mu Shu Pork

Last-Minute Lamb Chops with Red Wine Sauce

Honey Mustard Lamb Chops

Veal with Spinach and Tomatoes

Veal Paprika

EASY POT ROAST

14 SERVINGS/SERVING SIZE: 4 OUNCES BEEF, 1/2 CUP VEGETABLES

You can throw this roast in a low-temperature oven early in the afternoon, then go run errands and have dinner waiting when you get home! These few ingredients create a sensational gravy that’s great over brown rice or barley.

1 (4-pound) beef sirloin tip roast, trimmed of fat

6 cloves garlic, sliced, or 1 tablespoon garlic powder

Salt and pepper to taste (optional)

1 large onion, sliced

1 (10 3/4-ounce) can reduced-fat cream of mushroom soup

1 (16-ounce) package baby carrots

2 cups peeled, cubed sweet potatoes (yams)

2 cups peeled, cubed red potatoes

1. Preheat the oven to 300 degrees. Cut slits in the roast and stuff pieces of garlic throughout the beef. Season the beef with salt and pepper (if using).

2. Spread the sliced onion over the roast and pour the soup over the onions. Cover and bake for 4 hours.

3. Add the carrots and potatoes and continue cooking for another hour or until the beef is tender.

EXCHANGES

1 Starch

4 Lean Meat

CALORIES

249

CALORIES FROM FAT

72

TOTAL FAT

8 g

SATURATED FAT

2 g

CHOLESTEROL

57 mg

SODIUM

254 mg

TOTAL CARBOHYDRATE

14 g

DIETARY FIBER

2 g

SUGARS

4 g

PROTEIN

29 g

COLA POT ROAST

12 SERVINGS/SERVING SIZE: 4 OUNCES

Stuff this tantalizing roast with garlic and season with—cola! Enjoy the wonderful aroma that fills your kitchen as this meat roasts.

1 (3 1/2-pound) beef sirloin tip roast, trimmed of fat

4 cloves garlic, sliced into pieces

Salt and pepper to taste (optional)

1 cup diet cola

1/3 cup chili sauce

1 tablespoon Worcestershire sauce

1 onion, chopped

1. Preheat the oven to 325 degrees.

2. Make slits in the roast and stuff with pieces of garlic. Season with salt and pepper (if using).

3. In a small bowl, combine the cola, chili sauce, Worcestershire sauce, and onion. Pour over the roast, cover, and bake 3 1/2–4 hours or until tender.

EXCHANGES

4 Lean Meat

CALORIES

202

CALORIES FROM FAT

67

TOTAL FAT

8 g

SATURATED FAT

2 g

CHOLESTEROL

57 mg

SODIUM

189 mg

TOTAL CARBOHYDRATE

4 g

DIETARY FIBER

0 g

SUGARS

2 g

PROTEIN

28 g

SOUTHWESTERN POT ROAST

14 SERVINGS/SERVING SIZE: 3 OUNCES

Thumbs up on this one! A pot roast is always delicious, but this version—cooked with Southwestern flair and served with corn—will be a new family favorite.

1 (4-pound) beef bottom round or sirloin tip roast, trimmed of fat

Salt and pepper to taste (optional)

1 cup chopped red onion

1 teaspoon minced garlic

1 green bell pepper, chopped

1 cup fat-free low-sodium beef broth

3 tablespoons chili powder

1 (16-ounce) can red kidney beans, rinsed and drained

4 ears fresh or frozen corn, thawed, cut into 2-inch pieces

1. Preheat the oven to 400 degrees. Season the roast with salt and pepper (if using) and place in a large roasting pan coated with nonstick cooking spray.

2. Bake 10 minutes, then turn and bake another 10 minutes (to brown on both sides). Add the onion, garlic, green pepper, beef broth, and chili powder. Spoon the sauce over the roast, cover, and continue cooking for 2 1/2 hours, turning the roast once in a while.

3. Add the kidney beans and corn and continue cooking for 30–40 minutes or until the roast is very tender. Slice the roast and serve with the beans and corn.

EXCHANGES

1 Starch

4 Lean Meat

CALORIES

253

CALORIES FROM FAT

65

TOTAL FAT

7 g

SATURATED FAT

2 g

CHOLESTEROL

84 mg

SODIUM

133 mg

TOTAL CARBOHYDRATE

16 g

DIETARY FIBER

4 g

SUGARS

3 g

PROTEIN

3 g

BEEF BROCCOLI STIR-FRY

6 SERVINGS/SERVING SIZE: SCANT 1 CUP

This sensational beef stir-fry tossed with broccoli and snow peas in a wonderful sauce is so satisfying to make, you won’t want to call for Chinese takeout!

2 tablespoons lite soy sauce (divided use)

1 teaspoon plus

1 tablespoon sesame oil

3 tablespoons sherry (divided use)

1 egg white, beaten

1 1/4 pounds beef top sirloin, trimmed of fat and cut into strips

1 tablespoon minced garlic

1 teaspoon ground ginger

2 cups broccoli florets

1/2 cup fresh sugar snap peas

4 green onions, sliced into 1/2-inch pieces

1 red bell pepper, chopped

2 tablespoons balsamic vinegar

1 teaspoon sugar (optional)

1 cup fat-free low-sodium chicken broth

1 tablespoon cornstarch

3 tablespoons chopped peanuts

1. In a medium glass bowl or zippered plastic bag, combine 1 tablespoon soy sauce, 1 teaspoon sesame oil, 1 tablespoon sherry, and egg white. Add the beef and toss to coat. Marinate at least 1 hour in the refrigerator.

2. In a wok or large nonstick skillet, heat 1 tablespoon sesame oil. Stir-fry the garlic, ginger, and beef for 3 minutes or until the beef is browned. Add the broccoli, peas, green onions, and red pepper, stir-frying over medium heat for 5 minutes or until vegetables are tender-crisp and the beef is done.

3. Stir 1 tablespoon soy sauce, vinegar, 2 tablespoons sherry, and sugar (if using) into the beef. In a small bowl, combine the chicken broth and cornstarch and stir into the beef mixture. Bring the mixture to a boil, stirring, until it thickens. Sprinkle with peanuts and serve over rice.

EXCHANGES

1/2 Carbohydrate

3 Lean Meat

CALORIES

219

CALORIES FROM FAT

81

TOTAL FAT

9 g

SATURATED FAT

2 g

CHOLESTEROL

38 mg

SODIUM

204 mg

TOTAL CARBOHYDRATE

9 g

DIETARY FIBER

2 g

SUGARS

3 g

PROTEIN

24 g

TASTY BEEF STRIPS

8 SERVINGS/SERVING SIZE: 3/4 CUP PASTA, 2/3 CUP SAUCE

My daughter brought friends home and said, “We want something good to eat.” I threw this dish together and have been making it ever since.

2 pounds beef sirloin, trimmed of fat and cut into strips (1 × 1 × 1/2-inch pieces)

Garlic powder to taste

Salt and pepper to taste (optional)

1 red bell pepper, cut into strips

1 (10-ounce) can diced tomatoes and green chilis with juice

1 cup fat-free low-sodium beef broth

1/2 cup frozen corn

12 ounces rotini pasta

Grated Parmesan cheese (optional)

1. Season the beef with the garlic powder and salt and pepper (if using). In a large nonstick skillet coated with nonstick cooking spray over medium heat, brown the beef and red pepper for about 5 minutes.

2. Add the tomatoes, beef broth, and corn. Bring to a boil, then reduce heat and continue cooking for 5–7 minutes.

3. Meanwhile, prepare the pasta according to package directions, omitting any oil and salt. Drain and serve beef and sauce over pasta. Sprinkle with Parmesan cheese (if using).

EXCHANGES

2 1/2 Starch

3 Very Lean Meat

CALORIES

323

CALORIES FROM FAT

49

TOTAL FAT

5 g

SATURATED FAT

2 g

CHOLESTEROL

46 mg

SODIUM

212 mg

TOTAL CARBOHYDRATE

36 g

DIETARY FIBER

2 g

SUGARS

2 g

PROTEIN

31 g

BEEF AND BLACK BEAN ENCHILADAS

16 SERVINGS/SERVING SIZE: 1 ENCHILADA

These delectable enchiladas are filled with beef and beans and baked with a light salsa–sour cream sauce. This recipe makes a lot, so I fill two pans and freeze one for another time.

1 1/2 pounds 95% lean ground beef sirloin

1 tablespoon chili powder

1 teaspoon ground cumin

Salt and pepper to taste (optional)

1 (10-ounce) can chopped tomatoes and green chilis, drained

1 (15-ounce) can black beans, rinsed and drained

1 (4-ounce) can chopped green chilis, drained

16 (6-inch) flour tortillas

1 1/2 cups reduced-fat Mexican or Monterey Jack cheese

1 1/2 cups salsa

3/4 cup fat-free sour cream

3 tablespoons chopped green onions

1. Preheat the oven to 350 degrees.

2. In a large nonstick skillet, brown the beef over medium heat for 6–8 minutes or until done. Drain any excess grease. Add the chili powder, cumin, salt and pepper (if using), and tomato and green chili mix.

3. Remove from heat and stir in the black beans and green chilis. Spoon beef evenly into each tortilla and sprinkle with 1 1/2 tablespoons cheese. Roll the tortilla around the filling and place seam side down in a large baking dish coated with nonstick cooking spray.

4. In a small bowl, combine the salsa and sour cream and spread over the filled enchiladas. Bake, covered, for 20–30 minutes or until well heated. Sprinkle with green onions before serving.

EXCHANGES

1 1/2 Starch

2 Lean Meat

CALORIES

201

CALORIES FROM FAT

41

TOTAL FAT

5 g

SATURATED FAT

2 g

CHOLESTEROL

31 mg

SODIUM

590 mg

TOTAL CARBOHYDRATE

22 g

DIETARY FIBER

3 g

SUGARS

2 g

PROTEIN

16 g

SOUTHWESTERN LASAGNA

10 SERVINGS/SERVING SIZE: 1 PIECE

Layers of tortillas, spicy beef, and melted cheese create a delicious twist to a classic favorite. Try different-flavored salsas or tortillas for extra punch.

1 pound 95% lean ground beef sirloin

1 teaspoon minced garlic

1 (16-ounce) jar salsa

1 1/4 cups enchilada sauce

Salt and pepper to taste (optional)

1 cup fat-free cottage cheese

1 large egg white, beaten

6 (6-inch) flour tortillas, cut into thirds

1 cup shredded reduced-fat Monterey Jack cheese

1. Preheat the oven to 350 degrees.

2. In a large nonstick skillet coated with nonstick cooking spray, brown the beef and garlic over medium heat for about 8 minutes or until the beef is done. Drain any excess fat. Add the salsa, enchilada sauce, and salt and pepper (if using). Bring the mixture to a boil, then reduce heat and simmer for 10 minutes.

3. In a small bowl, combine the cottage cheese and egg white. Coat a 13 × 9 × 2-inch baking dish with nonstick cooking spray.

4. Spread a thin layer of meat sauce in the dish. Layer with half the tortillas, all of the cottage cheese mixture, half the remaining meat mixture, and half the cheese. Repeat layers, omitting the cottage cheese layer and ending with the meat sauce. Sprinkle the remaining cheese on top and bake for 25–30 minutes or until bubbly. Let stand for 5 minutes before cutting.

EXCHANGES

1 Starch

2 Lean Meat

CALORIES

193

CALORIES FROM FAT

51

TOTAL FAT

6 g

SATURATED FAT

2 g

CHOLESTEROL

32 mg

SODIUM

597 mg

TOTAL CARBOHYDRATE

17 g

DIETARY FIBER

1 g

SUGARS

4 g

PROTEIN

18 g

SUNDAY DINNER MEAT LOAF

8 SERVINGS/SERVING SIZE: 1 SLICE

You’ll love the spicy–sweet topping on this well-seasoned meat loaf. It’s wonderful over Smashed Potatoes (see recipe).

12/3 pounds (27 ounces) 95% lean ground beef sirloin

2 egg whites

1/2 cup fat-free milk

Salt and pepper to taste (optional)

1 teaspoon onion powder

1 teaspoon minced garlic

1 teaspoon dry mustard powder

1 tablespoon Worcestershire sauce

1/4 teaspoon dried thyme leaves

1/2 cup finely chopped or shredded carrots

1 cup dried plain or seasoned bread crumbs

1/3 cup ketchup

1 tablespoon honey

1 tablespoon Dijon mustard

1. Preheat the oven to 350 degrees. In a large bowl, combine the beef, egg whites, milk, salt and pepper (if using), onion powder, garlic, mustard, Worcestershire sauce, thyme, carrots, and bread crumbs, mixing well. Transfer the mixture to a nonstick 9 × 5 × 3-inch loaf pan and bake for 40 minutes.

2. In a small bowl, combine the ketchup, honey, and mustard, mixing well. Spread the ketchup mixture on the meat loaf and continue cooking for 15–20 minutes or until the meat is done. Remove the meat loaf from the oven, drain any excess grease, and serve.

EXCHANGES

1 Starch

3 Lean Meat

CALORIES

215

CALORIES FROM FAT

52

TOTAL FAT

6 g

SATURATED FAT

2 g

CHOLESTEROL

52 mg

SODIUM

367 mg

TOTAL CARBOHYDRATE

17 g

DIETARY FIBER

1 g

SUGARS

7 g

PROTEIN

24 g

BEEF EGGPLANT MARINARA BAKE

8 SERVINGS/SERVING SIZE: 3/4 CUP

This is a great casserole for eggplant lovers. Just toss together rice, beef, cheese, and spices with eggplant and marinara sauce!

6 cups peeled chopped eggplant

1 onion, chopped

1 teaspoon minced garlic

1/2 pound 95% lean ground beef sirloin

1 teaspoon dried oregano leaves

1/2 teaspoon dried basil leaves

Salt and pepper to taste (optional)

2 cups cooked whole grain brown rice or white rice

1 1/2 cups marinara sauce

1 cup shredded part-skim mozzarella cheese

1. Preheat the oven to 350 degrees.

2. In a large nonstick skillet coated with nonstick cooking spray, sauté the eggplant, onion, garlic, and beef over medium heat until the beef is done and the eggplant is tender, about 15–20 minutes.

3. Add the oregano, basil, salt and pepper (if using), and rice, mixing well. Transfer to a 2-quart baking dish coated with nonstick cooking spray. Spread the marinara sauce over the rice mixture. Bake for 15 minutes. Sprinkle with cheese and continue baking another 5 minutes or until the cheese is melted.

EXCHANGES

1 1/2 Starch

1 Lean Meat

CALORIES

178

CALORIES FROM FAT

47

TOTAL FAT

5 g

SATURATED FAT

2 g

CHOLESTEROL

25 mg

SODIUM

306 mg

TOTAL CARBOHYDRATE

21 g

DIETARY FIBER

4 g

SUGARS

3 g

PROTEIN

12 g

GRECIAN MEATBALLS WITH EGGPLANT AND ZUCCHINI

8 SERVINGS/SERVING SIZE: 4 MEATBALLS, 1/2 CUP SAUCE

This quickly assembled Mediterranean meal features meatballs baked on top of zucchini and eggplant, covered with colorful tomato sauce and a sprinkle of feta.

2 1/2 cups cooked whole grain brown rice

1/2 cup chopped onion

1 teaspoon minced garlic

1 1/2 teaspoons dried oregano leaves

1/2 teaspoon dried mint

1 1/2 pounds 95% lean ground beef sirloin

Salt and pepper to taste (optional)

2 medium zucchinis, thinly sliced

1 medium eggplant, peeled and thinly sliced

2 cups low-sodium tomato sauce

3 tablespoons crumbled reduced-fat feta cheese

1. Preheat the oven to 450 degrees.

2. In a large bowl, combine the rice, onion, garlic, oregano, mint, and beef. Season with salt and pepper (if using).

3. Coat a 13 × 9 × 2-inch baking dish with nonstick cooking spray and lay the zucchini and eggplant slices along the bottom. Sprinkle with salt and pepper (if using).

4. Shape the meat mixture into 32 (1 1/2-inch) balls. Place them on top of the zucchini and eggplant. Cover with tomato sauce. Cover pan with foil and bake for 40–50 minutes or until the meatballs are done and the vegetables are tender. Remove from the oven, sprinkle with feta, and serve.

EXCHANGES

1 1/2 Starch

3 Lean Meat

CALORIES

223

CALORIES FROM FAT

49

TOTAL FAT

5 g

SATURATED FAT

2 g

CHOLESTEROL

48 mg

SODIUM

126 mg

TOTAL CARBOHYDRATE

23 g

DIETARY FIBER

4 g

SUGARS

5 g

PROTEIN

22 g

MOUSSAKA

8 SERVINGS/SERVING SIZE: 1 PIECE

Don’t let the several steps intimidate you in this lasagna-style casserole—layers of tantalizing eggplant, beef, and white sauce are definitely worth the trouble. This is a great reduced-fat version of a classic dish.

1 pound 95% lean ground beef sirloin

2/3 cup chopped onion

1 teaspoon minced garlic

1 (15-ounce) can no-salt-added tomato sauce

1/4 cup dry red wine or fat-free low-sodium beef broth

1/4 cup chopped fresh parsley

1 teaspoon dried oregano leaves

1/4 teaspoon ground cinnamon

1/4 cup all-purpose flour

2 cups fat-free milk

1 egg, beaten

1/8 teaspoon ground allspice

Salt and pepper to taste (optional)

2 medium eggplants (about 1 1/2 pounds), peeled and sliced into thin rounds

1. In a large nonstick skillet over medium heat, brown the beef, onion, and garlic about 8 minutes or until the beef is done. Drain any excess fat. Add the tomato sauce, red wine, parsley, oregano, and cinnamon. Let simmer until the mixture thickens, about 20 minutes.

2. Preheat the oven to 350 degrees. In a medium saucepot, stir together the flour and milk. Bring to a boil over medium heat, stirring until thickened, about 5 minutes. Whisk a small amount of milk mixture into the egg, whisking constantly. Return the mixture to the pot and stir. Add the allspice and salt and pepper (if using) and continue cooking and stirring for several minutes until thickened.

3. Arrange half of the eggplant slices in the bottom of a 13 × 9 × 2-inch baking dish coated with nonstick cooking spray. Spread the meat mixture on top. Layer with the remaining eggplant and season with salt and pepper (if using). Pour the white sauce over the eggplant. Cover loosely with foil and bake for 50 minutes. Uncover and continue baking 5–10 minutes or until golden and bubbling. Let sit 10 minutes before serving.

EXCHANGES

1 Starch

2 Lean Meat

CALORIES

180

CALORIES FROM FAT

35

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

59 mg

SODIUM

87 mg

TOTAL CARBOHYDRATE

19 g

DIETARY FIBER

5 g

SUGARS

9 g

PROTEIN

18 g

SENSATIONAL STUFFED PEPPERS

4 SERVINGS/SERVING SIZE: 1 PEPPER

These peppers get their punch from savory beef, corn, rice, and artichokes. Buy peppers in assorted colors and make extras to freeze for a quick evening meal.

4 medium green (or assorted colors) bell peppers

1 cup chopped onion

1 teaspoon minced garlic

3/4 pound 95% lean ground beef sirloin

1 teaspoon dried basil leaves

1/2 cup very finely chopped canned artichokes (chop in a food processor)

1 cup cooked whole grain brown rice or white rice

1/2 cup frozen corn, thawed Salt and pepper to taste (optional)

1. Preheat the oven to 350 degrees. Slice the tops off the green peppers and remove the core and seeds. Remove the stems from the tops and chop the tops.

2. Arrange the pepper shells on a microwave-safe plate, cover with plastic wrap, and microwave for 8–10 minutes or until soft.

3. In a large nonstick skillet coated with nonstick cooking spray, sauté the onion, garlic, and chopped peppers over medium heat for 5 minutes. Add the beef and cook about 8 minutes or until done, stirring occasionally. Drain off excess fat.

4. Stir in the remaining ingredients. Place the pepper shells in a casserole dish. Spoon the mixture into the pepper shells. Bake for 15–20 minutes or until the peppers are hot.

EXCHANGES

1 Starch

2 Vegetable

2 Lean Meat

CALORIES

236

CALORIES FROM FAT

46

TOTAL FAT

5 g

SATURATED FAT

2 g

CHOLESTEROL

47 mg

SODIUM

135 mg

TOTAL CARBOHYDRATE

28 g

DIETARY FIBER

4 g

SUGARS

6 g

PROTEIN

22 g

SURPRISE MEATY RICE CASSEROLE

8 SERVINGS/SERVING SIZE: 1 1/4 CUPS

This hearty beef–brown rice mixture layered with shredded cabbage and topped with a slightly sweet marinara sauce is reminiscent of stuffed cabbage in layers. But no one in my family even realized there was cabbage in the recipe!

1 pound 95% lean ground beef sirloin

1 onion, chopped

1 teaspoon minced garlic

3 cups cooked brown rice

Salt and pepper to taste (optional)

1 (16-ounce) bag shredded cabbage

2 cups jarred marinara sauce

3 tablespoons light brown sugar

1. Preheat the oven to 350 degrees.

2. In a large nonstick skillet over medium heat, brown the beef, onion, and garlic about 8 minutes or until the beef is done. Drain any excess fat. Stir in the rice and salt and pepper (if using).

3. Spoon the mixture into a 13 × 9 × 2-inch casserole dish coated with nonstick cooking spray. Top with shredded cabbage. In a small bowl, combine the marinara sauce and brown sugar. Pour the sauce over the cabbage. Bake, covered, for 1 hour or until the cabbage is tender.

EXCHANGES

2 Starch

2 Lean Meat

CALORIES

235

CALORIES FROM FAT

43

TOTAL FAT

5 g

SATURATED FAT

2 g

CHOLESTEROL

31 mg

SODIUM

323 mg

TOTAL CARBOHYDRATE

32 g

DIETARY FIBER

4 g

SUGARS

8 g

PROTEIN

16 g

PULLED PORK ROAST

8 SERVINGS/SERVING SIZE: 3 OUNCES

Season this roast the night before, then just pop it into the oven and forget about it until dinnertime! This mouthwatering pulled pork makes great sandwiches on a lazy weekend. Or try serving it with Yam Biscuits (see recipe) for a quick, delicious party pickup.

1 teaspoon garlic powder

3 tablespoons dark brown sugar (divided use)

3 teaspoons dried thyme leaves (divided use)

2 teaspoons chili powder

1 teaspoon paprika

1/4 teaspoon cayenne pepper

2 pounds pork tenderloin, trimmed of fat

Salt and pepper to taste (optional)

2 (15-ounce) cans tomato sauce

4 tablespoons balsamic vinegar

1 1/2 teaspoons dry mustard powder

1. Preheat the oven to 350 degrees.

2. In a small bowl, combine the garlic powder, 1 tablespoon brown sugar, 1 1/2 teaspoons thyme, chili powder, paprika, and cayenne. Rub the mixture into the pork and season with salt and pepper (if using).

3. In a small bowl, combine the tomato sauce, vinegar, 2 tablespoons brown sugar, 1 1/2 teaspoons thyme, and mustard powder. Place the pork in a roasting pan and pour the tomato sauce mixture over the pork. Cover and bake for 3 hours or until the pork is very tender and the internal temperature is 160 degrees. Using 2 forks, pull the pork apart into shreds. Stir the shredded pork into the sauce and serve.

EXCHANGES

1/2 Carbohydrate

3 Lean Meat

CALORIES

180

CALORIES FROM FAT

37

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

63 mg

SODIUM

525 mg

TOTAL CARBOHYDRATE

11 g

DIETARY FIBER

1 g

SUGARS

9 g

PROTEIN

24 g

GLAZED DIJON PORK TENDERLOIN

8 SERVINGS/SERVING SIZE: 3 OUNCES

A Dijon twist turns basic pork tenderloin into a feast. You can also grill this pork over a medium hot grill for about 20 minutes or until the internal temperature is 160 degrees.

1/4 cup Dijon mustard

1/4 cup finely chopped green onions

1 teaspoon dried rosemary leaves

1/2 teaspoon minced garlic

Salt and pepper to taste (optional)

2 (1-pound) pork tenderloins, trimmed of fat

1/4 cup sugar-free orange marmalade

1. Preheat the oven to 350 degrees.

2. In a small bowl, combine the mustard, green onions, rosemary, and garlic. Add salt and pepper (if using). Cover the tenderloins with the mustard mixture. Spread the orange marmalade evenly over each tenderloin.

3. Bake for 40–50 minutes until the internal temperature is 160 degrees. Slice and serve.

EXCHANGES

1/2 Carbohydrate

3 Very Lean Meat

CALORIES

156

CALORIES FROM FAT

40

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

63 mg

SODIUM

200 mg

TOTAL CARBOHYDRATE

5 g

DIETARY FIBER

1 g

SUGARS

3 g

PROTEIN

23 g

PORK TENDERLOIN WITH APPLESAUCE

8 SERVINGS/SERVING SIZE: 3 OUNCES PORK, 1/4 CUP APPLESAUCE

This well seasoned, lightly crusted pork served with fresh, fruity applesauce ushers in fall with flavor. Serve with wild rice.

2 (1-pound) pork tenderloins, trimmed of fat

Salt and pepper to taste (optional)

1 tablespoon minced garlic

2 tablespoons Dijon mustard

1/2 cup seasoned bread crumbs

2 green baking apples, peeled and coarsely chopped

2 cups apple juice

3 tablespoons lime juice

1/4 cup light brown sugar

1. Preheat the oven to 400 degrees.

2. Season each tenderloin with salt and pepper (if using) and garlic. Spread each tenderloin with 1 tablespoon mustard. Place the bread crumbs on a plate and roll the tenderloins carefully in the crumbs, covering completely.

3. Place the tenderloins on a baking sheet lined with foil and bake for 45 minutes or until a meat thermometer registers 160 degrees.

4. Meanwhile, in a large nonstick skillet coated with nonstick cooking spray, bring the chopped apples, apple juice, lime juice, and brown sugar to a boil over medium heat. Reduce the heat slightly, keeping the apples at a slow boil, and cook until reduced and thickened, about 30 minutes. Serve with the pork.

EXCHANGES

1/2 Starch

1 Fruit

3 Lean Meat

CALORIES

237

CALORIES FROM FAT

40

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

63 mg

SODIUM

234 mg

TOTAL CARBOHYDRATE

25 g

DIETARY FIBER

1 g

SUGARS

17 g

PROTEIN

24 g

PORK CHOPS WITH DARK CHERRY SAUCE

6 SERVINGS/SERVING SIZE: 1 CHOP

This quick, five-ingredient recipe highlights a great flavor pair: pork and luscious dark cherries.

6 (4-ounce) boneless center-cut pork chops, trimmed of fat

Salt and pepper to taste (optional)

2/3 cup fat-free low-sodium beef broth

2/3 cup pitted dark sweet cherries, drained, reserve 2/3 cup juice

1 tablespoon cornstarch

1. Season the pork chops with salt and pepper (if using). In a large nonstick skillet coated with nonstick cooking spray, brown the pork chops over medium heat for 3–4 minutes per side.

2. Add the beef broth, reduce heat, cover, and continue cooking for 10–15 minutes or until the pork chops are tender.

3. In a small bowl, whisk together the cherry juice and cornstarch. Add to the pork chops with the cherries, cooking until thickened, 2–3 minutes.

EXCHANGES

1/2 Fruit

3 Lean Meat

CALORIES

198

CALORIES FROM FAT

52

TOTAL FAT

6 g

SATURATED FAT

2 g

CHOLESTEROL

71 mg

SODIUM

90 mg

TOTAL CARBOHYDRATE

10 g

DIETARY FIBER

1 g

SUGARS

8 g

PROTEIN

26 g

PORK CHOP AND LIMA BEAN SKILLET SUPPER

6 SERVINGS/SERVING SIZE: 1 CHOP, 1 CUP VEGETABLES

This simple recipe with pork chops, fresh carrots, and lima beans in a light, delicious tomato sauce gets more oohs and aahs than you’d think possible from a one-dish meal. It’s good served with rice or pasta.

6 (4-ounce) boneless center-cut pork chops, trimmed of fat

1 onion, finely chopped

4 medium carrots, peeled and thinly sliced

1 teaspoon minced garlic

1 (28-ounce) can no-salt-added chopped tomatoes with juice

1 teaspoon light brown sugar

1/8 teaspoon pepper

1 (16-ounce) package frozen baby lima beans, partially thawed

1. In a large nonstick skillet coated with nonstick cooking spray, brown the pork chops for 5 minutes on each side. Place the chops on a platter.

2. Sauté the onion in the skillet until tender, about 5 minutes. Add the carrots and garlic and sauté for 3 minutes. Add the tomatoes, sugar, and pepper. Return the pork chops to the skillet.

3. Bring to a boil, then reduce heat to low, cover, and simmer for 20 minutes. Stir in the lima beans, pushing them down into the liquid. Simmer, uncovered, until the pork chops are tender, about 15 more minutes or until the meat and vegetables are tender.

EXCHANGES

2 Starch

3 Lean Meat

CALORIES

320

CALORIES FROM FAT

56

TOTAL FAT

6 g

SATURATED FAT

2 g

CHOLESTEROL

71 mg

SODIUM

253 mg

TOTAL CARBOHYDRATE

34 g

DIETARY FIBER

9 g

SUGARS

11 g

PROTEIN

32 g

MU SHU PORK

8 SERVINGS/SERVING SIZE: 2/3 CUP

This classic dish is traditionally served in crepes, but it’s also delicious heaped over rice or wrapped in flour tortillas. Try adding shredded cabbage for a fiber-filled wrap.

1 bunch green onions, coarsely chopped

1 tablespoon minced fresh ginger, or 1 teaspoon ground ginger

1 teaspoon minced garlic

2 tablespoons lite soy sauce

2 tablespoons water

2 tablespoons rice wine vinegar

2 tablespoons cornstarch

1 1/2 pounds lean pork tenderloin, cut into matchstick slices

1 egg white, slightly beaten

1 tablespoon olive oil

1/2 pound sliced mushrooms

1 1/2 cups shredded carrots

1 (8-ounce) can sliced water chestnuts, drained

2 tablespoons Hoisin sauce

1. In a small bowl, combine the green onions, ginger, and garlic; set aside. In a medium bowl, combine the soy sauce, water, vinegar, and cornstarch. Add the pork and stir to coat, then cover and marinate in the refrigerator for 15 minutes.

2. In a large nonstick skillet coated with nonstick cooking spray, cook egg white over medium heat until set, about 2–3 minutes. Remove the egg from the pan and cut into thin strips.

3. In the same skillet, heat the oil over medium heat and add the green onion mixture, stirring for 1 minute. Add the mushrooms and pork mixture and stir-fry until tender over medium heat, about 5–7 minutes.

4. Add the carrots, stirring for 2 minutes or until tender-crisp. Add the water chestnuts and Hoisin sauce, stirring until well heated.

EXCHANGES

1 Carbohydrate

3 Lean Meat

CALORIES

171

CALORIES FROM FAT

43

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

55 mg

SODIUM

190 mg

TOTAL CARBOHYDRATE

11 g

DIETARY FIBER

3 g

SUGARS

4 g

PROTEIN

20 g

LAST-MINUTE LAMB CHOPS WITH RED WINE SAUCE

6 SERVINGS/SERVING SIZE: 3 OUNCES

These tender lamb chops in a rich, savory sauce make a quick and elegant meal.

6 (1-inch) boneless lamb chops (1 1/2 pounds)

Salt and pepper to taste (optional)

1/4 cup all-purpose flour

2 tablespoons finely chopped green onions

1 teaspoon minced garlic

1/4 cup red wine or fat-free low-sodium beef broth

1/2 teaspoon Dijon mustard

1/3 cup fat-free low-sodium beef broth

2 tablespoons fat-free half and half

1. Sprinkle lamb chops with salt and pepper (if using). Coat the lamb chops with flour.

2. Heat a large nonstick skillet coated with nonstick cooking spray over medium heat, then sear the lamb chops until crusty and browned, about 5 minutes on each side or until almost done. Transfer the chops to a plate.

3. Add the green onions and garlic to the skillet and cook over low heat. Add the red wine, scraping up any browned bits in the pan, and increase the heat to medium. Boil until reduced by half. Stir in the mustard, beef broth, and half and half and cook until slightly thickened. Return the lamb chops to the pan, heat thoroughly, and serve.

EXCHANGES

1/2 Starch

3 Lean Meat

CALORIES

195

CALORIES FROM FAT

61

TOTAL FAT

7 g

SATURATED FAT

2 g

CHOLESTEROL

75 mg

SODIUM

99 mg

TOTAL CARBOHYDRATE

5 g

DIETARY FIBER

0 g

SUGARS

0 g

PROTEIN

25 g

HONEY MUSTARD LAMB CHOPS

4 SERVINGS/SERVING SIZE: 3 OUNCES

Lamb is a nice change of pace in this quick recipe. If you have honey-mustard spread in the refrigerator, use it to save another step!

1 3/4 pounds bone-in lamb chops

Salt and pepper to taste (optional)

Garlic powder to taste

3 tablespoons Dijon mustard

1 tablespoon honey

1/4 cup seasoned bread crumbs

1. Preheat the broiler. Sprinkle lamb chops with salt and pepper (if using) and garlic powder and place them on a broiler pan.

2. In a small bowl, combine the mustard and honey and spread this mixture over the lamb chops. Sprinkle with bread crumbs. Broil the lamb chops for 8–10 minutes, depending on desired doneness.

EXCHANGES

1 Carbohydrate

3 Lean Meat

CALORIES

213

CALORIES FROM FAT

69

TOTAL FAT

8 g

SATURATED FAT

2 g

CHOLESTEROL

71 mg

SODIUM

435 mg

TOTAL CARBOHYDRATE

11 g

DIETARY FIBER

1 g

SUGARS

6 g

PROTEIN

24 g

VEAL WITH SPINACH AND TOMATOES

6 SERVINGS/SERVING SIZE: 2/3 CUP

If you haven’t tried the flavor combination of fresh tomatoes, savory spinach, and tender veal, you’re in for a treat. This dish is great served over orzo pasta or rice.

1 tablespoon olive oil

1 onion, coarsely chopped

1 teaspoon minced garlic

1 pound very thin veal, cut into 1-inch strips

2 tablespoons all-purpose flour

Salt and pepper to taste (optional)

1/2 cup fat-free low-sodium chicken broth

1 teaspoon dried thyme leaves

2 cups Roma tomatoes (about 5 medium), quartered

2 cups packed baby spinach leaves

1. In a large nonstick skillet coated with nonstick cooking spray, heat the olive oil over medium heat. Sauté the onion and garlic about 5 minutes or until tender.

2. Sprinkle the veal with flour and salt and pepper (if using). Add the veal to the skillet and sauté until lightly browned, stirring constantly.

3. Stir in the chicken broth and thyme. Bring to a boil, then cover, reduce heat, and simmer 8–10 minutes or until the veal is almost tender.

4. Add the tomatoes and spinach, cover, and simmer 8 minutes or until the tomatoes and spinach are softened.

EXCHANGES

1/2 Carbohydrate

2 Lean Meat

CALORIES

139

CALORIES FROM FAT

41

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

63 mg

SODIUM

82 mg

TOTAL CARBOHYDRATE

7 g

DIETARY FIBER

2 g

SUGARS

3 g

PROTEIN

17 g

VEAL PAPRIKA

6 SERVINGS/SERVING SIZE: 3 OUNCES VEAL PLUS 2/3 CUP SAUCE

This quick, full-flavored veal recipe makes an unbeatable gravy, perfect over rice or potatoes.

1 1/2 pounds very thin veal

1/3 cup plus

1 tablespoon all-purpose flour (divided use)

Salt and pepper to taste (optional)

1 tablespoon olive oil

1/2 cup chopped onion

1/2 pound sliced mushrooms

1 teaspoon minced garlic

2 tablespoons paprika

2 cups fat-free low-sodium chicken broth

1 cup fat-free sour cream

1. Dust the veal with 1/3 cup flour seasoned with salt and pepper (if using). In a large nonstick skillet coated with nonstick cooking spray, heat the olive oil over medium heat. Sauté the veal in batches on both sides until lightly browned, about 3 minutes. Transfer to a plate and keep warm.

2. Recoat the skillet with nonstick cooking spray and sauté the onions, mushrooms, and garlic until tender, scraping up bits from the pan. Add the paprika and 1 tablespoon flour, stirring for 1 minute.

3. Gradually add the chicken broth, stirring well, and cook until slightly thickened. Stir in the sour cream, but don’t boil. Return the veal to the pan. Season with salt and pepper (if using) and serve.

EXCHANGES

1 Starch

3 Lean Meat

CALORIES

241

CALORIES FROM FAT

54

TOTAL FAT

6 g

SATURATED FAT

1 g

CHOLESTEROL

101 mg

SODIUM

154 mg

TOTAL CARBOHYDRATE

17 g

DIETARY FIBER

2 g

SUGARS

4 g

PROTEIN

29 g

PASTA

Angel Hair Pasta

Homemade Marinara Sauce

Fast Pasta with Fresh Tomatoes

Asparagus and White Bean Pasta

Simply Spinach and Pasta

Artichoke and Mushroom Fettuccine

Roasted Eggplant and Spaghetti

Chicken Vermicelli

Chicken Strips and Angel Hair Pasta

Salmon and Asparagus Pasta Toss

Touch of Thai Shrimp and Pasta

Shrimp and Tomato with Angel Hair

Shrimp and Feta Pasta

Southwestern Shrimp and Angel Hair

Stuffed Pasta Peppers

Quick Chicken Lasagna

Southwestern Chicken Lasagna

Pasta Jambalaya

Meaty Roasted Vegetable Sauce with Rigatoni

ANGEL HAIR PASTA

8 SERVINGS/SERVING SIZE: 3/4 CUP

This is a great pasta side that goes well with any chicken, beef, or fish entrée.

12 ounces angel hair pasta

3 tablespoons olive oil

1/2 teaspoon minced garlic

1 tablespoon finely chopped fresh parsley

1. Cook the pasta according to package directions, omitting any oil and salt. Drain and set aside.

2. In a small nonstick skillet, heat the olive oil over medium heat and sauté the garlic and parsley for 2–3 minutes. Toss with the pasta.

EXCHANGES

2 Starch

1 Fat

CALORIES

203

CALORIES FROM FAT

51

TOTAL FAT

6 g

SATURATED FAT

1 g

CHOLESTEROL

0 mg

SODIUM

3 mg

TOTAL CARBOHYDRATE

32 g

DIETARY FIBER

1 g

SUGARS

2 g

PROTEIN

6 g

HOMEMADE MARINARA SAUCE

12 SERVINGS/SERVING SIZE: 1/2 CUP

You can buy marinara sauce in the supermarket, but nothing beats a rich, robust, homemade marinara sauce. This quick recipe is as easy as opening up cans and adding Italian seasonings. Try cutting up some zucchini or eggplant into the sauce. Serve over pasta.

1 onion, chopped

1/2 cup chopped celery

1/2 cup finely chopped carrots

1 teaspoon minced garlic

1 (28-ounce) can crushed tomatoes with juice

1 (15-ounce) can tomato sauce

1/3 cup tomato paste

1/2 cup water or fat-free low-sodium chicken or vegetable broth

1 tablespoon dried oregano leaves

1 teaspoon dried basil leaves

1 bay leaf

2 tablespoons chopped fresh parsley

Pinch sugar

Salt and pepper to taste (optional)

1. In a large nonstick skillet coated with nonstick cooking spray, sauté the onion, celery, carrots, and garlic over medium heat for 5 minutes.

2. Add the remaining ingredients and bring to a boil, then reduce heat and simmer for 15 minutes. Stir in more broth if the mixture gets too thick. Remove the bay leaf before serving.

EXCHANGES

1/2 Carbohydrate

CALORIES

46

CALORIES FROM FAT

0

TOTAL FAT

0 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

335 mg

TOTAL CARBOHYDRATE

9 g

DIETARY FIBER

2 g

SUGARS

5 g

PROTEIN

2 g

FAST PASTA WITH FRESH TOMATOES

8 SERVINGS/SERVING SIZE: 1 CUP

I had some extra ripe tomatoes one summer night and created this delightful, light pasta dish. It’s really important to use fresh basil, though.

1 (16-ounce) package angel hair pasta

2 tablespoons olive oil

1 onion, chopped

1 tablespoon minced garlic

4 cups coarsely chopped tomatoes

1/4 cup chopped fresh parsley

Fresh basil, coarsely chopped (to taste), or 1 teaspoon dried basil leaves

1. Cook the pasta according to package directions, omitting any oil and salt. Drain and set aside.

2. In a large nonstick skillet coated with nonstick cooking spray, heat the oil over medium heat and sauté the onion and garlic about 5 minutes. Add the tomatoes and parsley and sauté for 2–3 minutes.

3. Toss the pasta with the tomato mixture. Add the basil, stirring until well mixed and heated.

EXCHANGES

3 Starch

1 Vegetable

1/2 Fat

CALORIES

266

CALORIES FROM FAT

40

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

0 mg

SODIUM

10 mg

TOTAL CARBOHYDRATE

48 g

DIETARY FIBER

3 g

SUGARS

5 g

PROTEIN

8 g

ASPARAGUS AND WHITE BEAN PASTA

8 SERVINGS/SERVING SIZE: 2 CUPS

The combination of ham, asparagus, and white beans make this simple dish into something special. Give it a try when asparagus are in season.

1 (16-ounce) package penne pasta

1 tablespoon olive oil

4 ounces lean ham, cut into pieces

1 1/2 pounds asparagus, ends trimmed and cut into 2-inch pieces

1 teaspoon minced garlic

1 (15 1/2-ounce) can Great Northern beans, rinsed and drained

1/2 cup fat-free low-sodium chicken broth

Salt and pepper to taste (optional)

1. Cook the pasta according to package directions, omitting any oil and salt. Drain and set aside.

2. In a large nonstick skillet, heat the olive oil over medium heat and sauté the ham and asparagus for 5–7 minutes or until the asparagus is tender-crisp. Add the garlic, stirring for one minute.

3. Add the beans and broth and season with salt and pepper (if using). Toss with the pasta.

EXCHANGES

3 1/2 Starch

1 Very Lean Meat

CALORIES

312

CALORIES FROM FAT

32

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

8 mg

SODIUM

347 mg

TOTAL CARBOHYDRATE

54 g

DIETARY FIBER

6 g

SUGARS

4 g

PROTEIN

15 g

SIMPLY SPINACH AND PASTA

8 SERVINGS/SERVING SIZE: 1 1/2 CUPS

Pick up a bag of fresh baby spinach to star in this speedy recipe, and toss in tomatoes and mushrooms for supporting roles.

1 (16-ounce) package ziti pasta

1 teaspoon minced garlic

2 cups chopped onions

1 pound mushrooms, sliced

1 cup coarsely chopped tomatoes

1 (10-ounce) bag fresh baby spinach

1 tablespoon dried oregano leaves

Salt and pepper to taste (optional)

1. Cook the pasta according to package directions, omitting any oil and salt. Drain and set aside.

2. Heat a large nonstick skillet coated with nonstick cooking spray over medium heat and cook the garlic, onions, and mushrooms 5–7 minutes or until tender.

3. Add the tomatoes and spinach and continue cooking just until the spinach wilts and the tomatoes are heated, about 5 minutes. Add the oregano and salt and pepper (if using). Toss the pasta with the spinach mixture.

EXCHANGES

3 Starch

1/2 Carbohydrate

CALORIES

254

CALORIES FROM FAT

12

TOTAL FAT

1 g

SATURATED FAT

1 g

CHOLESTEROL

0 mg

SODIUM

37 mg

TOTAL CARBOHYDRATE

51 g

DIETARY FIBER

4 g

SUGARS

5 g

PROTEIN

11 g

ARTICHOKE AND MUSHROOM FETTUCCINE

4 SERVINGS/SERVING SIZE: 2 CUPS

Artichokes and mushrooms are such a natural combo—they’re only enhanced by delicious fettuccine and a dash of paprika for color.

1 (8-ounce) package fettuccine pasta

2 tablespoons olive oil

1/2 pound mushrooms, sliced

1/2 teaspoon minced garlic

2 tablespoons all-purpose flour

12/3 cups fat-free low-sodium chicken broth

1 tablespoon lemon juice

1 teaspoon paprika Salt and pepper to taste (optional)

2 (14-ounce) cans quartered artichoke hearts, drained

2 tablespoons grated Parmesan cheese (optional)

1. Cook the pasta according to package directions, omitting any oil and salt. Drain and set aside.

2. In a large nonstick skillet coated with nonstick cooking spray, heat the oil over medium heat and sauté the mushrooms and garlic for 3–5 minutes or until tender. Stir in the flour.

3. Gradually add the chicken broth, stirring until the sauce is smooth. Stir in the lemon juice, paprika, salt and pepper (if using), and artichoke hearts and cook until well heated, about 5 minutes.

4. Toss the pasta with the artichoke sauce, mixing well. Sprinkle with Parmesan cheese (if using) and serve.

EXCHANGES

3 Starch

1 Carbohydrate

1 Fat

CALORIES

348

CALORIES FROM FAT

71

TOTAL FAT

8 g

SATURATED FAT

1 g

CHOLESTEROL

0 mg

SODIUM

385 mg

TOTAL CARBOHYDRATE

57 g

DIETARY FIBER

4 g

SUGARS

5 g

PROTEIN

13 g

ROASTED EGGPLANT AND SPAGHETTI

6 SERVINGS/SERVING SIZE: 12/3 CUPS

Roasted eggplant turns this simple combination of spaghetti and tomatoes into something special. It’s great with a little grated fresh Parmesan.

2 (3/4-pound) eggplants, stemmed and peeled

1 tablespoon minced garlic

2 tablespoons olive oil (divided use) Salt and pepper to taste (optional)

8 ounces uncooked spaghetti

1 onion, chopped

2 (28-ounce) cans no-salt-added whole peeled tomatoes, drained

1 tablespoon dried basil leaves, or 1/4 cup chopped fresh basil leaves

Salt and pepper to taste (optional)

1. Preheat the oven to 425 degrees. Slice the eggplant into 1/4-inch rounds. In a medium bowl, coat the slices with the garlic and 1 tablespoon oil. Season with salt and pepper (if using).

2. Arrange the slices in a single layer on a baking sheet coated with nonstick cooking spray. Roast for 20 minutes or until the eggplant is tender.

3. Cook the pasta according to package directions, omitting any oil and salt. Drain and set aside.

4. Meanwhile, in a large nonstick saucepot coated with nonstick cooking spray, heat 1 tablespoon oil over medium heat and sauté the onion for 4 minutes or until tender. Add the tomatoes, crushing them with a fork to break up. Add the basil and cook for about 10 minutes. Season with salt and pepper (if using).

5. Toss the pasta, eggplant, and sauce together.

EXCHANGES

2 Starch

1 Carbohydrate

1/2 Fat

CALORIES

266

CALORIES FROM FAT

48

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

0 mg

SODIUM

206 mg

TOTAL CARBOHYDRATE

47 g

DIETARY FIBER

8 g

SUGARS

12 g

PROTEIN

11 g

CHICKEN VERMICELLI

8 SERVINGS/SERVING SIZE: 1 CUP

One dish satisfies the whole gang with a great-tasting combination of chicken, artichoke hearts, and a hint of cheddar cheese.

1 (8-ounce) package vermicelli

1 1/2 pounds boneless skinless chicken breasts, cut into chunks

Salt and pepper to taste (optional)

1 onion, chopped

1 green bell pepper, chopped

1 teaspoon minced garlic

2 tablespoons all-purpose flour

1 (10-ounce) can diced tomatoes and green chilis

1/2 cup fat-free low-sodium chicken broth

1 tablespoon Worcestershire sauce

3/4 cup shredded reduced-fat sharp cheddar cheese

1 (14-ounce) can quartered artichoke hearts, drained

1/2 cup chopped green onions

1. Cook the pasta according to package directions, omitting any oil and salt. Drain and set aside. Preheat the oven to 325 degrees. Sprinkle the chicken with salt and pepper (if using).

2. In a large nonstick saucepot coated with nonstick cooking spray, sauté the chicken over medium heat for 5 minutes until lightly browned. Add the onion, green pepper, and garlic and sauté 5 minutes or until tender.

3. Add the flour and stir for 30 seconds. Gradually add the tomatoes, chicken broth, and Worcestershire sauce, cooking until bubbly and slightly thickened.

4. Stir the pasta into the saucepot, along with the cheese, artichokes, and green onions. Transfer to a 2-quart casserole dish coated with nonstick cooking spray. Bake for 15–20 minutes or until thoroughly heated.

EXCHANGES

2 Starch

3 Very Lean Meat

CALORIES

268

CALORIES FROM FAT

35

TOTAL FAT

4 g

SATURATED FAT

2 g

CHOLESTEROL

57 mg

SODIUM

402 mg

TOTAL CARBOHYDRATE

30 g

DIETARY FIBER

2 g

SUGARS

3 g

PROTEIN

28 g

CHICKEN STRIPS AND ANGEL HAIR PASTA

4 SERVINGS/SERVING SIZE: 1 1/4 CUPS

Sautéed chicken strips with fresh tomatoes, mushrooms, and basil tossed with angel hair pasta make up this simple, throw-together meal.

1 (8-ounce) package angel hair pasta

1 tablespoon olive oil

1 pound boneless skinless chicken breasts, cut into strips

Salt and pepper to taste (optional)

1 large tomato, diced

1 cup sliced mushrooms

1 teaspoon minced garlic

1/2 cup chopped red onion

1 tablespoon dried basil leaves

1/3 cup fat-free low-sodium chicken broth

2 tablespoons grated Romano cheese

1. Cook the pasta according to package directions, omitting any oil and salt. Drain and set aside.

2. In a large nonstick skillet coated with nonstick cooking spray, heat the olive oil over medium heat and sauté the chicken 5–7 minutes or until almost done. Season with salt and pepper (if using).

3. Add the tomatoes, mushrooms, garlic, onion, and basil, sautéing for 5 minutes or until the vegetables are tender. Add the chicken broth and cook until heated through. Toss the pasta with the chicken. Sprinkle with Romano cheese.

EXCHANGES

3 Starch

3 Very Lean Meat

CALORIES

396

CALORIES FROM FAT

56

TOTAL FAT

6 g

SATURATED FAT

1 g

CHOLESTEROL

67 mg

SODIUM

110 mg

TOTAL CARBOHYDRATE

48 g

DIETARY FIBER

3 g

SUGARS

5 g

PROTEIN

35 g

SALMON AND ASPARAGUS PASTA TOSS

8 SERVINGS/SERVING SIZE: 1 CUP

Crispy salmon and colorful asparagus tossed with tortellini and bow tie pasta in a light dill white sauce create a satisfying one-dish meal.

8 ounces spinach tortellini

8 ounces bow tie pasta

8 ounces salmon filets

Salt and pepper to taste (optional)

1/4 teaspoon sugar

1 tablespoon all-purpose flour

1 (12-ounce) can fat-free evaporated milk

1 pound fresh asparagus, cut into 2-inch pieces (about 2 cups)

1/2 cup chopped green onions

1 teaspoon dried dill leaves

1. In a large saucepot of boiling water, cook the tortellini and bow tie pasta according to package directions, omitting any oil and salt. Drain and set aside.

2. Season the salmon with salt and pepper (if using) and sugar. In a nonstick skillet coated with nonstick cooking spray, cook the salmon on each side over medium heat for 3–5 minutes until golden brown and cooked through. Remove to a plate.

3. Add the flour to the skillet, stirring. Gradually add the evaporated milk, stirring constantly until thickened and bubbly. Add the asparagus and cook for 3–5 minutes or until tender-crisp. Add the green onions and dill and cook for 1 minute.

4. Remove the salmon skin and cut the salmon into chunks. In a large serving bowl, carefully toss the salmon, pasta, and sauce together.

EXCHANGES

2 Starch

1/2 Fat-Free Milk

1 Very Lean Meat

CALORIES

255

CALORIES FROM FAT

31

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

25 mg

SODIUM

145 mg

TOTAL CARBOHYDRATE

39 g

DIETARY FIBER

3 g

SUGARS

8 g

PROTEIN

17 g

TOUCH OF THAI SHRIMP AND PASTA

6 SERVINGS/SERVING SIZE: 1 1/2 CUPS

With shrimp from the freezer and ingredients from your pantry, you can throw together this appetizing Thai recipe. It’s a great hot side dish, or try serving the leftovers as a cold salad.

1 tablespoon sesame oil

1/2 teaspoon minced garlic

1 pound peeled raw medium shrimp

1/3 cup fat-free low-sodium chicken broth

1/4 cup lime juice

1 tablespoon lite soy sauce

1 teaspoon light brown sugar

1 teaspoon cornstarch

1 recipe Thai Pasta

2 tablespoons unsalted, dry-roasted, chopped peanuts

1. In a large nonstick skillet, heat the sesame oil and garlic over medium heat until hot. Stir-fry the shrimp over medium heat for 3 minutes.

2. In a small bowl, combine the chicken broth, lime juice, soy sauce, brown sugar, and cornstarch. Stir into the shrimp and continue to cook 3–5 minutes or until the shrimp are done. Serve over Thai Pasta and sprinkle with peanuts.

THAI PASTA

8 ounces angel hair pasta

2 tablespoons lite soy sauce

1/4 cup seasoned rice wine vinegar

2 teaspoons sesame oil

1 bunch green onions, sliced

1 cup frozen peas, thawed

1 (8-ounce) can sliced water chestnuts, drained

3 tablespoons chopped cilantro (optional)

1. Cook the pasta according to package directions, omitting any oil and salt. Drain and set aside.

2. In a small bowl, combine the soy sauce, vinegar, and oil. Toss with the pasta and the remaining ingredients, mixing well.

EXCHANGES

3 Starch

2 Lean Meat

CALORIES

312

CALORIES FROM FAT

58

TOTAL FAT

7 g

SATURATED FAT

1 g

CHOLESTEROL

112 mg

SODIUM

571 mg

TOTAL CARBOHYDRATE

42 g

DIETARY FIBER

5 g

SUGARS

7 g

PROTEIN

20 g

SHRIMP AND TOMATO WITH ANGEL HAIR

8 SERVINGS/SERVING SIZE: 2 CUPS

Shrimp, tomatoes, capers, and wonderful seasonings flavor this fabulous creation. I use fresh Roma tomatoes, but in a pinch, substitute canned tomatoes.

1 (16-ounce) package angel hair pasta

2 pounds peeled raw medium shrimp

1 teaspoon minced garlic

2 cups chopped Roma tomatoes

1 tablespoon chopped fresh parsley, or 1 teaspoon dried parsley flakes

1/2 teaspoon dried thyme leaves

1/2 teaspoon dried basil leaves

1/2 teaspoon dried oregano leaves

1 teaspoon Dijon mustard

3 tablespoons lemon juice

2 tablespoons capers, drained

Salt and pepper to taste (optional)

1. Cook the pasta according to package directions, omitting any oil and salt. Drain and set aside.

2. In a large nonstick skillet coated with nonstick cooking spray, sauté the shrimp, garlic, tomatoes, parsley, thyme, basil, and oregano over medium heat for 5–7 minutes or until the shrimp are done.

3. Stir in the remaining ingredients and toss with the pasta.

EXCHANGES

3 Starch

3 Very Lean Meat

CALORIES

308

CALORIES FROM FAT

18

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

168 mg

SODIUM

276 mg

TOTAL CARBOHYDRATE

45 g

DIETARY FIBER

2 g

SUGARS

3 g

PROTEIN

26 g

SHRIMP AND FETA PASTA

4 SERVINGS/SERVING SIZE: 2 CUPS

When plump, juicy tomatoes are in season, make this pasta dish for a scrumptious summer meal. Or leave out the shrimp for a great vegetarian variation. The leftovers make a good pasta salad.

1/3 cup crumbled reduced-fat feta cheese

1/4 teaspoon minced garlic

1/2 bunch green onions, chopped

1 teaspoon dried oregano leaves

1 1/2 cups chopped ripe tomatoes

Salt and pepper to taste (optional)

1 (8-ounce) package fettuccine pasta

1 pound peeled cooked shrimp

1. In a large bowl, combine the cheese, garlic, green onions, oregano, tomatoes, and salt and pepper (if using). Let stand at room temperature for at least 1 hour.

2. Cook the pasta according to package directions, omitting any oil and salt. Drain and add to the tomatoes. Stir in the shrimp and serve immediately, either at room temperature or heated as desired.

EXCHANGES

3 Starch

4 Very Lean Meat

CALORIES

369

CALORIES FROM FAT

33

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

226 mg

SODIUM

432 mg

TOTAL CARBOHYDRATE

48 g

DIETARY FIBER

3 g

SUGARS

5 g

PROTEIN

34 g

SOUTHWESTERN SHRIMP AND ANGEL HAIR

8 SERVINGS/SERVING SIZE: 1 CUP

Southwestern seasonings tossed with shrimp and corn create a meal full of color and flavor, perfect for any fiesta.

1 (12-ounce) package angel hair pasta

2 tablespoons olive oil

1 red bell pepper, coarsely chopped

1 teaspoon minced garlic

1 bunch green onions, chopped

1 small onion, chopped

1 1/2 pounds peeled raw medium shrimp

3 tablespoons lemon juice

2 tablespoons sliced black olives

1 (11-ounce) can white shoe peg corn, drained

1 tablespoon chili powder

1/2 teaspoon ground cumin

1. Cook the pasta according to package directions, omitting any oil and salt. Drain and set aside.

2. In a large nonstick skillet, heat the olive oil over medium heat and sauté the pepper, garlic, green onions, and onion for 5 minutes or until tender. Add the shrimp and cook, stirring, for 3 minutes or until the shrimp begin to turn pink.

3. Add the remaining ingredients and stir until heated. Add the pasta, tossing to mix well.

EXCHANGES

3 Starch

2 Very Lean Meat

CALORIES

320

CALORIES FROM FAT

49

TOTAL FAT

6 g

SATURATED FAT

1 g

CHOLESTEROL

126 mg

SODIUM

295 mg

TOTAL CARBOHYDRATE

46 g

DIETARY FIBER

4 g

SUGARS

6 g

PROTEIN

21 g

STUFFED PASTA PEPPERS

6 SERVINGS/SERVING SIZE: 1 PEPPER

This classic recipe takes on a new look with sautéed zucchini, mushrooms, tomatoes, and pasta in a delicious white sauce. If you don’t like messing with the peppers, just bake the pasta mixture in a casserole.

8 ounces small pasta shells

6 medium bell peppers, assorted colors

1 onion, chopped

1/2 pound mushrooms, sliced

1 cup thinly sliced zucchini

1 cup chopped tomatoes

1 teaspoon minced garlic

1 tablespoon all-purpose flour

1 (5-ounce) can fat-free evaporated milk

2 tablespoons dry sherry (optional)

1/2 cup chopped green onions

Salt and pepper to taste (optional)

2 tablespoons shredded Parmesan cheese

1. Cook the pasta according to the package directions, omitting any oil and salt. Drain and set aside. Preheat the oven to 400 degrees.

2. Trim the tops from the bell peppers and discard the seeds. Place the peppers in a microwave-safe dish with 1/2 cup water, cover, and microwave for 4 minutes. Drain and set aside.

3. In a large nonstick skillet coated with nonstick cooking spray, sauté the onion, mushrooms, zucchini, tomatoes, and garlic over medium heat for 7 minutes or until the vegetables are tender.

4. Stir in the flour and gradually add the evaporated milk, stirring and cooking until the mixture is thickened. Add the sherry, green onions, and salt and pepper (if using). Add the pasta, mixing well.

5. Stuff the peppers with equal amounts of the pasta mixture and sprinkle with Parmesan cheese. Place the peppers upright in a baking dish filled with 1/2 cup water. Cover the dish with foil and bake for 20 minutes.

EXCHANGES

2 Starch

1 Carbohydrate

CALORIES

225

CALORIES FROM FAT

14

TOTAL FAT

2 g

SATURATED FAT

1 g

CHOLESTEROL

2 mg

SODIUM

71 mg

TOTAL CARBOHYDRATE

44 g

DIETARY FIBER

5 g

SUGARS

10 g

PROTEIN

10 g

QUICK CHICKEN LASAGNA

10 SERVINGS/SERVING SIZE: 1 PIECE

If you have no time, try this 2-minute, 5-ingredient, throw-together lasagna, a favorite with my friends who don’t like to cook but still want a fantastic dinner.

3 cups cooked cubed or shredded skinless chicken breast

5 cups fat-free reduced-sodium marinara sauce

1 (8-ounce) package no-boil lasagna noodles

13/4 cups shredded part-skim mozzarella cheese

2 (10-ounce) packages chopped spinach, thawed and drained

1. Preheat the oven to 350 degrees. In a medium bowl, combine the chicken and pasta sauce.

2. In an oblong baking dish coated with nonstick cooking spray, spread a thin layer of the sauce. Top with a layer of noodles, more chicken sauce, mozzarella cheese, and half the spinach.

3. Repeat layering with noodles, chicken sauce, cheese, and the remaining spinach. Continue with the rest of the noodles, sauce, and cheese. Bake, covered, for 50 minutes. Uncover and bake for 5 minutes or until bubbly.

EXCHANGES

2 Starch

3 Very Lean Meat

CALORIES

268

CALORIES FROM FAT

48

TOTAL FAT

5 g

SATURATED FAT

2 g

CHOLESTEROL

48 mg

SODIUM

588 mg

TOTAL CARBOHYDRATE

31 g

DIETARY FIBER

4 g

SUGARS

9 g

PROTEIN

24 g

SOUTHWESTERN CHICKEN LASAGNA

10 SERVINGS/SERVING SIZE: 1 PIECE

This lasagna is a snap to put together, with no-boil noodles, rotisserie chicken, and a jar of salsa, yet it tastes like you slaved away for hours!

1 (28-ounce) can no-salt-added whole tomatoes with juice

1 (16-ounce) jar salsa or picante sauce

3 tablespoons reduced-sodium taco seasoning mix (about half of a 1 1/4-ounce packet)

1 (15-ounce) can black beans, rinsed and drained

3/4 cup reduced-fat ricotta cheese

1 egg white

1 (8-ounce) package no-boil lasagna noodles

1 pound cooked, chopped, skinless chicken breasts (about 3 cups)

1 1/4 cups shredded reduced-fat Monterey Jack cheese or reduced-fat Mexican-blend

1. Preheat the oven to 350 degrees. In a blender or food processor, combine the tomatoes, salsa, and taco seasoning and blend until the tomatoes are in small pieces. Transfer to a bowl and stir in the black beans.

2. In a small bowl, combine the ricotta cheese and egg white. Spread 1 cup of bean sauce over the bottom of a 13 × 9 × 2-inch baking pan coated with nonstick cooking spray. Top with a layer of noodles, half the chicken, and 1 1/2 cups of sauce. Carefully spread all the ricotta cheese on top.

3. Top with half the shredded cheese, more noodles, the remaining chicken, and 1 cup of sauce. Top with noodles, the remaining sauce, and the remaining cheese. Bake, covered, for 50 minutes. Uncover and bake for 5 minutes or until bubbly.

EXCHANGES

2 Starch

3 Lean Meat

CALORIES

293

CALORIES FROM FAT

51

TOTAL FAT

6 g

SATURATED FAT

2 g

CHOLESTEROL

51 mg

SODIUM

571 mg

TOTAL CARBOHYDRATE

31 g

DIETARY FIBER

4 g

SUGARS

5 g

PROTEIN

26 g

PASTA JAMBALAYA

8 SERVINGS/SERVING SIZE: 1 1/2 CUPS

One of Louisiana’s finest contributions to world cuisine: chicken and sausage in a light tomato sauce tossed with pasta.

1 (16-ounce) package bow tie pasta

1 cup chopped red onion

1 green bell pepper, chopped

1 teaspoon minced garlic

8 ounces reduced-fat sausage, thinly sliced

1 (14 1/2-ounce) can diced tomatoes

1 teaspoon dried oregano leaves

1 to 1 1/2 cups fat-free low-sodium chicken broth

Salt and pepper to taste (optional)

2 cups cooked, coarsely chopped, skinless chicken breasts

1 bunch green onions, chopped

1. Cook the pasta according to package directions, omitting any oil and salt. Drain and set aside.

2. In a large nonstick skillet coated with nonstick cooking spray, sauté the onion, green pepper, garlic, and sausage over medium heat 6–8 minutes or until done. Add the pasta and remaining ingredients and cook, stirring, until heated through.

EXCHANGES

3 Starch

1/2 Carbohydrate

2 Very Lean Meat

CALORIES

348

CALORIES FROM FAT

45

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

49 mg

SODIUM

377 mg

TOTAL CARBOHYDRATE

51 g

DIETARY FIBER

4 g

SUGARS

7 g

PROTEIN

23 g

MEATY ROASTED VEGETABLE SAUCE WITH RIGATONI

8 SERVINGS/SERVING SIZE: 13/4 CUPS

Roasted vegetables spruce up a traditional meat sauce with tons of flavor. Even vegetable skeptics will enjoy this hearty sauce.

2 cups 3/4-inch cubes peeled eggplant (about 1/2 pound)

2 cups 3/4-inch cubes yellow squash

1/2 pound mushrooms, sliced

2 tablespoons balsamic vinegar

1 1/2 pounds 95% lean ground beef sirloin

1 cup chopped onion

1 teaspoon minced garlic

1 (28-ounce) can no-salt-added chopped tomatoes with juice

2 teaspoons dried basil leaves

2 teaspoons dried oregano leaves

12 ounces rigatoni pasta

2 tablespoons grated Parmesan cheese (optional)

1. Preheat the oven to 400 degrees. Arrange the eggplant, squash, and mushrooms in a single lager on a 15 × 10 × 1-inch baking pan coated with nonstick cooking spray. Drizzle the vinegar over the vegetables and roast for 8 minutes. Turn the vegetables and roast another 10 minutes or until the eggplant is tender and lightly browned.

2. In a large nonstick skillet coated with nonstick cooking spray, cook the beef, onion, and garlic over medium heat for 7–8 minutes or until the beef is brown. Drain any excess fat. Add the tomatoes, basil, and oregano. Bring to a boil, then reduce heat and simmer, uncovered, for 10 minutes, stirring occasionally.

3. Cook the pasta according to package directions, omitting any oil and salt. Drain and return to the saucepot, then add the vegetables and meat sauce and gently mix until combined. Place in a serving bowl and top with Parmesan cheese (if using).

EXCHANGES

2 Starch

1 Carbohydrate

3 Very Lean Meat

CALORIES

321

CALORIES FROM FAT

47

TOTAL FAT

5 g

SATURATED FAT

2 g

CHOLESTEROL

47 mg

SODIUM

111 mg

TOTAL CARBOHYDRATE

43 g

DIETARY FIBER

5 g

SUGARS

8 g

PROTEIN

26 g

SWEET TREATS

Peanut Butter Cookies

Oatmeal White Chocolate Cookies

Cranberry and White Chocolate Treats

German Chocolate Refrigerator Cookie Mounds

Chocolate Biscotti

Chocolate Cake with Peanut Butter and Chocolate Glaze

Tropical Layered Cake with Whipped Pineapple Frosting

Easy Fruit Dip

Traditional Tiramisu

Berry Tiramisu

Bananas Foster Ice Cream Pie

Banana Split Dessert

Banana Pudding Trifle

What a Peach!

Angel Food Cake with Strawberries and White Chocolate Filling

Pecan Snack Cake

Coconut Cream Custard Pie

Topless Apple Pie

Chocolate Pudding Pie

Nutty Meringue Pie

Frozen Piña Colada Pie

Frozen German Chocolate Mousse Pie

PEANUT BUTTER COOKIES

30 SERVINGS/SERVING SIZE: 1 COOKIE

Yes, these simple ingredients create a dynamite peanut butter cookie!

1 cup crunchy peanut butter

1/2 cup light brown sugar

1 egg

1/2 teaspoon baking soda

1/4 cup chopped peanuts

1. Preheat the oven to 350 degrees.

2. In a large bowl, combine the peanut butter, sugar, egg, and baking soda until well combined. Stir in the peanuts.

3. Place dough by teaspoonfuls on a nonstick baking sheet and press down with a fork to form ridges. Bake for 12–14 minutes or until lightly browned.

EXCHANGES

1/2 Carbohydrate

1 Fat

CALORIES

76

CALORIES FROM FAT

45

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

7 mg

SODIUM

57 mg

TOTAL CARBOHYDRATE

6 g

DIETARY FIBER

1 g

SUGARS

4 g

PROTEIN

2 g

OATMEAL WHITE CHOCOLATE COOKIES

42 SERVINGS/SERVING SIZE: 1 COOKIE

Oatmeal, white chocolate chips, and walnuts transform an ordinary oatmeal cookie into an outstanding treat.

1/3 cup canola oil

3/4 cup light brown sugar

1 egg

1 egg white

1 teaspoon vanilla extract

1 1/2 cups all-purpose flour

1 teaspoon ground cinnamon

1 teaspoon baking soda

1 1/2 cups old-fashioned oatmeal

1/3 cup white chocolate chips

1/2 cup chopped walnuts

1. Preheat the oven to 350 degrees.

2. In a large bowl, combine the oil, sugar, egg, egg white, and vanilla and beat until fluffy. In a small bowl, combine the flour, cinnamon, and baking soda.

3. Gradually add the flour mixture to the sugar mixture, blending well. Stir in the oatmeal, chocolate chips, and walnuts.

4. Place dough by teaspoonfuls onto a nonstick baking sheet coated with nonstick cooking spray. Bake for 10–12 minutes or until lightly browned.

EXCHANGES

1/2 Carbohydrate

1 Fat

CALORIES

78

CALORIES FROM FAT

33

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

6 mg

SODIUM

36 mg

TOTAL CARBOHYDRATE

10 g

DIETARY FIBER

1 g

SUGARS

5 g

PROTEIN

1 g

CRANBERRY AND WHITE CHOCOLATE TREATS

48 SERVINGS/SERVING SIZE: 1 SQUARE

Tart cranberries, sweet white chocolate, and crunchy nutritious cereal create one of my favorite bar cookies, festive enough for a holiday treat, and fantastic enough to enjoy all year long.

1 1/3 cups reduced-fat graham cracker crumbs

2 tablespoons sugar

5 tablespoons butter, melted

1/2 cup dried cranberries

1/3 cup white chocolate chips

1/3 cup chopped walnuts

1/2 cup natural wheat and barley nut-type cereal

1 (14-ounce) can fat-free sweetened condensed milk

1. Preheat the oven to 350 degrees.

2. In a 13 × 9 × 2-inch baking pan, combine the graham cracker crumbs, sugar, and butter and press along the bottom of the pan. Sprinkle cranberries, white chocolate chips, walnuts, and cereal evenly over the graham cracker crust.

3. Pour the condensed milk over the top and bake for 20–25 minutes or until bubbly. Cut into squares to serve.

EXCHANGES

1/2 Carbohydrate

1/2 Fat

CALORIES

67

CALORIES FROM FAT

21

TOTAL FAT

2 g

SATURATED FAT

1 g

CHOLESTEROL

4 mg

SODIUM

38 mg

TOTAL CARBOHYDRATE

11 g

DIETARY FIBER

0 g

SUGARS

8 g

PROTEIN

1 g

GERMAN CHOCOLATE REFRIGERATOR COOKIE MOUNDS

30 SERVINGS/SERVING SIZE: 1 COOKIE

Just pop these scrumptious chocolate mounds packed with ingredients characteristic of a German chocolate cake—German chocolate, oatmeal, pecans, and coconut—into the fridge about 30 minutes before you want to serve them.

4 tablespoons butter

1/2 cup sugar

1/4 cup cocoa

1/2 cup fat-free milk

1 teaspoon vanilla extract

1/2 teaspoon coconut extract

2 cups old-fashioned oatmeal

1/4 cup reduced-fat vanilla wafer or graham cracker crumbs

1/2 cup chopped pecans

1/3 cup flaked coconut

1. In a nonstick saucepot over low heat, combine the butter, sugar, cocoa, and milk, stirring until smooth. Bring to a boil and boil for 2 minutes. Remove from heat and cool slightly.

2. Stir in the remaining ingredients. Drop by teaspoonfuls onto waxed paper. Refrigerate until firm and store in the refrigerator.

EXCHANGES

1/2 Carbohydrate

1 Fat

CALORIES

71

CALORIES FROM FAT

34

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

4 mg

SODIUM

17 mg

TOTAL CARBOHYDRATE

9 g

DIETARY FIBER

1 g

SUGARS

4 g

PROTEIN

1 g

CHOCOLATE BISCOTTI

36 SERVINGS/SERVING SIZE: 2 BISCOTTI

Two of these crisp Italian cookies swirled with chocolate will satisfy any sweet tooth. Store them in zippered plastic bags and pull out individual servings as you need them.

1 1/2 cups all-purpose flour

1 1/2 cups whole wheat or all-purpose flour

2 teaspoons baking powder

1/2 teaspoon baking soda

3 eggs

1 egg white

2/3 cup sugar

1/4 cup canola oil

1/4 cup fat-free milk

1 teaspoon vanilla extract

1 teaspoon almond extract

1/2 cup semi-sweet chocolate chips

1/2 cup chopped pecans (optional)

1. Preheat the oven to 350 degrees.

2. In a medium bowl, combine the flours, baking powder, and baking soda. In a large bowl, beat together the eggs, egg white, sugar, oil, milk, vanilla, and almond extract. Add the dry ingredients and stir.

3. In a microwave-safe bowl, microwave the chocolate chips for 30 seconds or until melted. Swirl the chocolate into the batter, creating a marbled effect, and add pecans (if using). Shape into four long logs about 2 inches wide.

4. Place the logs on two baking sheets coated with nonstick cooking spray. Bake for 20 minutes or until lightly brown. Reduce the oven to 325 degrees. Allow to cool several minutes, then cut each log into 1/2-inch slices. Arrange the slices, cut side down, on the baking sheet and return to the oven to continue baking for 15–20 minutes or until dry.

EXCHANGES

1 Starch

1/2 Fat

CALORIES

87

CALORIES FROM FAT

27

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

18 mg

SODIUM

48 mg

TOTAL CARBOHYDRATE

14 g

DIETARY FIBER

1 g

SUGARS

6 g

PROTEIN

2 g

CHOCOLATE CAKE WITH PEANUT BUTTER AND CHOCOLATE GLAZE

32 SERVINGS/SERVING SIZE: 1 PIECE

This moist chocolate cake, topped with a thin peanut butter layer, then drizzled with a semi-sweet chocolate glaze, combines two favorite flavors perfectly.

1 1/2 cups all-purpose flour

1/3 cup cocoa

1 teaspoon baking soda

1 teaspoon baking powder

1/4 cup canola oil

1/2 cup sugar

2 eggs

1 teaspoon vanilla extract

1 cup buttermilk

1 tablespoon butter, melted

1 tablespoon cocoa

1/3 cup confectioners’ sugar

1/2 teaspoon vanilla extract

1 tablespoon boiling water

1/2 cup crunchy peanut butter

1. Preheat the oven to 350 degrees.

2. In a small bowl, combine the flour, cocoa, baking soda, and baking powder. In a large bowl, blend the oil and sugar together. Add the eggs and vanilla, beating until creamy. Add the flour mixture alternating with the buttermilk, mixing well.

3. Transfer to a 13 × 9 × 2-inch baking pan coated with nonstick cooking spray. Bake for 13–15 minutes. (Don’t overbake; the cake will continue cooking as it cools.)

4. Meanwhile, make the chocolate glaze. In a small bowl, mix together the butter, cocoa, confectioners’ sugar, and vanilla. Add the boiling water until the mixture is of drizzling consistency.

5. Remove the cake from the oven. Using a knife, carefully spread the peanut butter in a thin layer over the hot cake. Drizzle evenly with the glaze. Cool and cut into squares.

EXCHANGES

1/2 Carbohydrate

1 Fat

CALORIES

93

CALORIES FROM FAT

42

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

15 mg

SODIUM

83 mg

TOTAL CARBOHYDRATE

11 g

DIETARY FIBER

1 g

SUGARS

5 g

PROTEIN

3 g

TROPICAL LAYERED CAKE WITH WHIPPED PINEAPPLE FROSTING

20 SERVINGS/SERVING SIZE: 1 PIECE

This impressive mandarin orange–mango cake layered with pineapple whipped topping makes a refreshing summer dessert.

1 (18 1/4-ounce) box yellow cake mix

1 (11-ounce) can mandarin oranges, drained

1 ripe mango, finely chopped or pureed (about 2/3 cup)

1/3 cup canola oil

1 egg

3 egg whites

1 cup plain fat-free yogurt

1 (8-ounce) can unsweetened crushed pineapple, drained, juice reserved

1 (12-ounce) container fat-free frozen whipped topping, thawed

1 teaspoon coconut extract (optional)

1/4 cup flaked coconut

1. Preheat the oven to 350 degrees.

2. Spray two 9-inch round cake pans with nonstick cooking spray. In a large bowl, combine the cake mix, oranges, mango, oil, egg, egg whites, and yogurt, mixing well.

3. Transfer the batter to the pans. Bake for 23–28 minutes or until a toothpick inserted in the center comes out clean. Remove the cakes from the pans and cool slightly on wire racks.

4. While the cake is warm, poke holes in the top with a toothpick and carefully drizzle the reserved pineapple juice on top.

5. In a small bowl, combine the crushed pineapple, whipped topping, and coconut extract. When the cake is cool, frost the bottom layer with frosting, sprinkle with half the coconut, and top with the remaining layer. Frost the sides and top with frosting and sprinkle with the remaining coconut on top of the cake. Refrigerate until serving time.

EXCHANGES

2 Carbohydrate

1 Fat

CALORIES

199

CALORIES FROM FAT

55

TOTAL FAT

6 g

SATURATED FAT

1 g

CHOLESTEROL

11 mg

SODIUM

203 mg

TOTAL CARBOHYDRATE

33 g

DIETARY FIBER

1 g

SUGARS

19 g

PROTEIN

2 g

EASY FRUIT DIP

14 SERVINGS/SERVING SIZE: 2 TABLESPOONS

Here’s a quick dip that complements any kind of fruit. Keep some on hand in the fridge to enjoy with fresh seasonal fruit.

1 (8-ounce) container fat-free strawberry-flavored yogurt

1/2 cup fat-free frozen whipped topping, thawed

1/4 cup fat-free sour cream

2 tablespoons powdered sugar

1. Stir all ingredients together and chill before serving.

EXCHANGES

1/2 Carbohydrate

CALORIES

27

CALORIES FROM FAT

0

TOTAL FAT

0 g

SATURATED FAT

0 g

CHOLESTEROL

1 mg

SODIUM

16 mg

TOTAL CARBOHYDRATE

6 g

DIETARY FIBER

0 g

SUGARS

4 g

PROTEIN

1 g

TRADITIONAL TIRAMISU

16 SERVINGS/SERVING SIZE: 1 PIECE

Easy and impressive, this classic favorite takes just minutes to make.

2/3 cup espresso coffee or very strong coffee

1 tablespoon sugar

6 ounces reduced-fat cream cheese, softened

1/2 cup powdered sugar

1 (8-ounce) container fat-free frozen whipped topping, thawed (divided use)

20 ladyfingers, split (buy two 3-ounce packages)

1 tablespoon cocoa

1. In a small bowl, combine the coffee and sugar. In a medium bowl, combine the cream cheese and powdered sugar, beating until well blended. Fold in about 1 1/2 cups whipped topping, reserving the remainder for the topping.

2. In a 9 × 9 × 2-inch dish, place a layer of the split ladyfingers across the bottom of the dish. Drizzle with half of the coffee mixture and half of the cream cheese.

3. Repeat the layers, beginning with split ladyfingers and ending with the cream cheese. Spread 1 cup whipped topping in a thin layer on top of the dessert and sprinkle with cocoa. Refrigerate until well chilled.

EXCHANGES

1 1/2 Carbohydrate

1/2 Fat

CALORIES

114

CALORIES FROM FAT

24

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

10 mg

SODIUM

82 mg

TOTAL CARBOHYDRATE

19 g

DIETARY FIBER

0 g

SUGARS

11 g

PROTEIN

2 g

BERRY TIRAMISU

16 SERVINGS/SERVING SIZE: 1/2 CUP

This fabulous favorite stars berries layered with ladyfingers, raspberry preserves, and an orange cream cheese filling. Use your favorite seasonal berry combination and serve this gorgeous tiramisu in individual parfait glasses for extra pizzazz. Garnish with a curl of orange peel.

2/3 cup seedless sugar-free raspberry preserves

1/4 cup orange liqueur or orange juice

6 ounces reduced-fat cream cheese

1/4 cup sugar

1 teaspoon vanilla extract

1 teaspoon orange zest

1 (8-ounce) container fat-free frozen whipped topping, thawed (divided use)

1/2 cup raspberries

1 cup sliced strawberries

2 (3-ounce) packages ladyfingers, split in half (24)

1. In a small bowl, mix together the raspberry preserves and orange liqueur. In a large bowl, cream together the cream cheese, sugar, and vanilla until light. Stir in the orange zest and whipped topping, reserving 1/2 cup whipped topping. In a separate small bowl, gently combine the raspberries and strawberries.

2. Line the bottom of an oblong 2-quart dish with half of the split ladyfingers. Spread half of the preserves on top, then half of the cream cheese, then half of the berries. Repeat the layers with remaining ladyfingers, preserves, and cream cheese. Carefully top with a thin layer of the remaining whipped topping. Top with the remaining berries. Cover and refrigerate for several hours or overnight.

EXCHANGES

1 1/2 Carbohydrate

1/2 Fat

CALORIES

128

CALORIES FROM FAT

24

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

9 mg

SODIUM

79 mg

TOTAL CARBOHYDRATE

23 g

DIETARY FIBER

1 g

SUGARS

11 g

PROTEIN

2 g

BANANAS FOSTER ICE CREAM PIE

10 SERVINGS/SERVING SIZE: 1 PIECE

There’s no need to prepare the traditional last-minute Bananas Foster dessert when you can serve this easy make-ahead version. Sautéed bananas in brown sugar, mixed with ice cream, then frozen in a peanut butter crust—your guests will think you’ve slaved away for hours!

1 cup reduced-fat graham cracker crumbs (about 20 squares)

2 tablespoons honey

1/4 cup peanut butter

1 tablespoon water

1 tablespoon butter

2 tablespoons light brown sugar

1/2 teaspoon ground cinnamon

1 cup sliced bananas (cut in rounds, then in half)

1/2 teaspoon vanilla extract

2 cups fat-free vanilla ice cream or frozen yogurt

3 tablespoons chopped peanuts (optional)

1. Preheat the oven to 350 degrees.

2. In a 9-inch pie plate, combine the graham cracker crumbs, honey, peanut butter, and water, mixing with a fork until the mixture is crumbly. Press into the pie plate. Bake for 7–9 minutes or until lightly browned, then let cool.

3. In a small nonstick skillet, melt the butter, brown sugar, and cinnamon over low heat. Stir in the bananas and cook for several minutes or until the bananas are tender. Remove from heat, stir in the vanilla, and let cool.

4. Soften the ice cream, place in a medium bowl, and gently but quickly fold in the banana mixture. Do not overmix; the ice cream should be in clumps. Spoon the mixture into the crust. Cover and freeze 4 hours or until firm. Sprinkle with peanuts and serve.

EXCHANGES

2 Carbohydrate

1 Fat

CALORIES

162

CALORIES FROM FAT

44

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

3 mg

SODIUM

106 mg

TOTAL CARBOHYDRATE

27 g

DIETARY FIBER

1 g

SUGARS

17 g

PROTEIN

4 g

BANANA SPLIT DESSERT

16 SERVINGS/SERVING SIZE: 1 PIECE

The classic flavor combination of bananas and vanilla pudding is transformed here into a showpiece dessert.

1 1/2 cups reduced-fat graham cracker crumbs (about 30 squares)

3 tablespoons butter, melted

1/2 teaspoon vanilla extract

1 (12-ounce) can cold fat-free evaporated milk

1/4 cup cold fat-free milk

2 (4-serving) packages sugar-free instant vanilla pudding mix

2 medium firm bananas, sliced

1 (8-ounce) can unsweetened crushed pineapple, drained

1 (8-ounce) container fat-free frozen whipped topping, thawed

3 tablespoons chopped walnuts

3 tablespoons chocolate syrup

1. Preheat the oven to 375 degrees.

2. In a 13 × 9 × 2-inch baking dish, mix together the graham cracker crumbs, butter, and vanilla. Pat into the bottom of the dish. Bake for 10 minutes or until browned, then cool completely.

3. In a medium bowl, whisk the evaporated milk, fat-free milk, and pudding mixes for 2 minutes or until slightly thickened. Spread the pudding evenly over the crust.

4. Layer with the bananas, then pineapple, then whipped topping. Sprinkle with nuts and drizzle with chocolate syrup. Refrigerate for at least one hour before serving.

EXCHANGES

1 1/2 Carbohydrate

1 Fat

CALORIES

145

CALORIES FROM FAT

32

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

7 mg

SODIUM

244 mg

TOTAL CARBOHYDRATE

24 g

DIETARY FIBER

1 g

SUGARS

12 g

PROTEIN

3 g

BANANA PUDDING TRIFLE

16 SERVINGS/SERVING SIZE: 3/4 CUP

Using just five ingredients, whip up this simple, but impressive dessert featuring a classic favorite.

3 (4-serving) packages sugar-free instant vanilla pudding

3 cups fat-free milk

1 (11-ounce) box reduced-fat vanilla wafers (divided use)

6 bananas

1 (8-ounce) container fat-free frozen whipped topping, thawed

1. In a medium bowl, beat or whisk the pudding mix and milk together until thick.

2. In a trifle bowl or large glass bowl, place 1/3 of the vanilla wafers. Slice 2 bananas and place on top of the wafers. Spread 1/2 of the pudding on top.

3. Repeat the layers, placing the final 1/3 vanilla wafers on top. Slice the 2 bananas on top and finish with the whipped topping. Refrigerate before serving.

EXCHANGES

1/2 Fruit

2 Carbohydrate

1/2 Fat

CALORIES

176

CALORIES FROM FAT

14

TOTAL FAT

2 g

SATURATED FAT

0 g

CHOLESTEROL

1 mg

SODIUM

317 mg

TOTAL CARBOHYDRATE

37 g

DIETARY FIBER

1 g

SUGARS

17 g

PROTEIN

3 g

WHAT A PEACH!

4 SERVINGS/SERVING SIZE: 1 PEACH

While the grill is hot, take advantage of summer peaches and make this light, refreshing dessert in minutes. Serve with fat-free, vanilla-flavored frozen yogurt for extra “wow” factor.

4 ripe peaches, halved and pitted

1/2 cup balsamic vinegar

1 tablespoon light brown sugar

1 teaspoon vanilla extract

1 tablespoon lemon juice

1 tablespoon chopped almonds, toasted

1. Preheat the grill to medium high and coat with nonstick cooking spray.

2. Place the peaches on the grill, flesh side down, for 6–8 minutes or until heated through.

3. Meanwhile, in a small saucepan bring the vinegar to a boil. Boil for about

2 minutes until the vinegar is reduced by half. Let cool slightly.

4. In a small bowl, combine the brown sugar, vanilla, and lemon juice. Whisk in the warm vinegar. Place the grilled peaches on a serving plate, drizzle with warm glaze, sprinkle with almonds, and serve.

EXCHANGES

1 Fruit

1 Carbohydrate

CALORIES

117

CALORIES FROM FAT

7

TOTAL FAT

1 g

SATURATED FAT

0 g

CHOLESTEROL

0 mg

SODIUM

5 mg

TOTAL CARBOHYDRATE

27 g

DIETARY FIBER

2 g

SUGARS

16 g

PROTEIN

1 g

ANGEL FOOD CAKE WITH STRAWBERRIES AND WHITE CHOCOLATE FILLING

12 SERVINGS/SERVING SIZE: 1 PIECE

A store-bought angel food cake, instant white chocolate pudding, and speedy whipped topping create this easy, delightful dessert.

1 (16-ounce) angel food cake

1 envelope powdered whipped topping (found in the baking aisle)

1 (4-serving) package sugar-free instant white chocolate pudding

1/2 teaspoon vanilla extract

1 1/4 cups fat-free milk

1/2 cup fat-free, sugar-free, vanilla-flavored yogurt

1 cup sliced strawberries

1. Slice the angel food cake with a serrated knife into three layers.

2. In a medium bowl, beat together the whipped topping, instant pudding, vanilla, and milk until thickened. Fold in the yogurt.

3. Place one cake layer on a serving plate. Cover with 1/2 of the strawberries and 1/3 of the pudding. Repeat the layers, with the final 1/3 of the pudding covering the top of the angel food cake.

EXCHANGES

2 Carbohydrate

CALORIES

140

CALORIES FROM FAT

7

TOTAL FAT

1 g

SATURATED FAT

1 g

CHOLESTEROL

1 mg

SODIUM

401 mg

TOTAL CARBOHYDRATE

30 g

DIETARY FIBER

0 g

SUGARS

24 g

PROTEIN

4 g

PECAN SNACK CAKE

12 SERVINGS/SERVING SIZE: 1 PIECE

Graham cracker crumbs and pecans baked in a meringue give extraordinary flavor to this quick snack cake baked in a pie plate.

6 egg whites

Dash salt

1 teaspoon baking powder

1/2 cup sugar

1 teaspoon vanilla extract

1 1/2 cups reduced-fat graham cracker crumbs

3/4 cup chopped pecans

1. Preheat the oven to 350 degrees.

2. In a medium bowl, beat the egg whites, salt, and baking powder until soft peaks form. Gradually add the sugar, beating until stiff peaks form. Add the vanilla, then fold in the graham cracker crumbs and pecans.

3. Transfer to a pie plate coated with nonstick cooking spray. Bake for 20–25 minutes or until done.

EXCHANGES

1 Carbohydrate

1 Fat

CALORIES

136

CALORIES FROM FAT

54

TOTAL FAT

6 g

SATURATED FAT

1 g

CHOLESTEROL

0 mg

SODIUM

119 mg

TOTAL CARBOHYDRATE

18 g

DIETARY FIBER

1 g

SUGARS

12 g

PROTEIN

3 g

COCONUT CREAM CUSTARD PIE

10 SERVINGS/SERVING SIZE: 1 PIECE

Nothing beats a classic custard filling with a meringue topping.

1 (6-ounce) reduced-fat graham cracker pie crust

1/3 cup sugar

3 tablespoons cornstarch

2 cups fat-free milk

1 egg, beaten

1 teaspoon vanilla extract

1 teaspoon coconut extract

1 recipe Meringue Topping

1 tablespoon flaked coconut

1. Preheat the oven to 350 degrees. Bake the pie crust for 5–7 minutes or until lightly browned.

2. In a medium nonstick saucepot, combine the sugar and cornstarch. Gradually add the milk, whisking until well blended. Cook over medium heat until the mixture comes to a boil, then cook for 1 minute, whisking constantly.

3. Gradually add about 1/3 cup hot custard to the beaten egg, whisking constantly. Return the egg mixture to the saucepot and cook over medium heat until thick, about 1 minute, whisking constantly.

4. Remove the custard from the heat and stir in the vanilla and coconut extract. Spoon the custard into the crust and top with meringue. Bake for 6–8 minutes or until lightly browned. Sprinkle with coconut. Cool to set and refrigerate leftovers.

MERINGUE TOPPING

3 egg whites

1/4 teaspoon cream of tartar

3 tablespoons sugar

1/2 teaspoon vanilla extract

1. In a large bowl, beat the egg whites with the cream of tartar until frothy.

2. Gradually beat in the sugar, a little at a time, continuing to beat until the whites are stiff and glossy. Beat in the vanilla.

EXCHANGES

2 Carbohydrate

1 Fat

CALORIES

165

CALORIES FROM FAT

32

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

22 mg

SODIUM

127 mg

TOTAL CARBOHYDRATE

28 g

DIETARY FIBER

0 g

SUGARS

18 g

PROTEIN

4 g

TOPLESS APPLE PIE

10 SERVINGS/SERVING SIZE: 1 PIECE

Served hot out of the oven, this apple pie—laced with apricot preserves and cinnamon—is like ordering a divine dessert from a great restaurant in the comfort of your own home. Don’t fret about making the pie crust—it’s really easy!

1 cup plus 2 tablespoons all-purpose flour

1 teaspoon sugar

1/4 cup canola oil

1 teaspoon vanilla extract

1 tablespoon butter, melted

1/3 cup fat-free milk

1/4 cup sugar-free apricot preserves

2 tablespoons light brown sugar

1 teaspoon ground cinnamon

2 tart baking apples, peeled and thinly sliced

1. Preheat the oven to 425 degrees.

2. In a medium bowl, combine the flour and sugar. Slowly add the oil, mixing with a fork until crumbly. In a small bowl, combine the vanilla, butter, and milk.

3. Add the milk mixture gradually to the flour mixture, mixing with a fork until the dough stays together and forms a ball. Place the ball of dough on wax paper and roll out into a thin crust to form a large circle, using flour to keep the dough from sticking.

4. Transfer the dough to a 10-tart pan or pie plate coated with nonstick cooking spray. Spread the apricot preserves carefully over the crust. In a small bowl, combine the brown sugar and cinnamon.

5. Sprinkle half of the cinnamon mixture over the apricot preserves. Arrange the apple slices on top and sprinkle with the remaining cinnamon mixture. Bake for 20–25 minutes or until the apples are tender. Serve warm.

EXCHANGES

1 1/2 Carbohydrate

1 1/2 Fat

CALORIES

144

CALORIES FROM FAT

61

TOTAL FAT

7 g

SATURATED FAT

1 g

CHOLESTEROL

3 mg

SODIUM

13 mg

TOTAL CARBOHYDRATE

20 g

DIETARY FIBER

1 g

SUGARS

6 g

PROTEIN

2 g

CHOCOLATE PUDDING PIE

8 SERVINGS/SERVING SIZE: 1 PIECE

These four ingredients instantly whip up into a smooth, creamy, and very satisfying pie. Garnish with chocolate curls or sprinkles for extra pizzazz.

1 (4-serving) package sugar-free instant chocolate pudding mix

1 cup fat-free milk

1 cup fat-free sugar-free vanilla ice cream

1 cup fat-free frozen whipped topping, thawed

1 prepared reduced-fat graham cracker crust

1. In a large bowl, beat together the pudding mix, milk, and ice cream for 2 minutes or until creamy. Fold in the whipped topping.

2. Transfer the mixture to the pie crust. Freeze 1 hour or longer before serving.

EXCHANGES

2 Carbohydrate

1 Fat

CALORIES

163

CALORIES FROM FAT

34

TOTAL FAT

4 g

SATURATED FAT

1 g

CHOLESTEROL

1 mg

SODIUM

186 mg

TOTAL CARBOHYDRATE

28 g

DIETARY FIBER

1 g

SUGARS

10 g

PROTEIN

3 g

NUTTY MERINGUE PIE

12 SERVINGS/SERVING SIZE: 1 PIECE

A crunchy meringue pie with a touch of almond whipped topping turns everyday ingredients into an amazing dessert.

1/2 cup finely crumbled reduced-fat Ritz crackers

2/3 cup finely chopped pecans

3 egg whites

1/3 cup sugar

1 1/2 teaspoons almond extract (divided use)

1 teaspoon vanilla extract

1 (8-ounce) container fat-free frozen whipped topping, thawed

1. Preheat the oven to 300 degrees.

2. In a small bowl, combine the cracker crumbs and pecans. In a medium bowl, beat the egg whites until stiff, then gradually add the sugar, 1/2 teaspoon almond extract, and vanilla. Stir in the cracker mixture.

3. Transfer the mixture to a pie plate coated with nonstick cooking spray. Bake for 45 minutes or until golden brown. Cool and refrigerate.

4. Mix together the remaining 1 teaspoon almond extract with the whipped topping. Spread on pie and return to refrigerator until serving time.

EXCHANGES

1 Carbohydrate

1 Fat

CALORIES

122

CALORIES FROM FAT

47

TOTAL FAT

5 g

SATURATED FAT

1 g

CHOLESTEROL

0 mg

SODIUM

66 mg

TOTAL CARBOHYDRATE

16 g

DIETARY FIBER

1 g

SUGARS

9 g

PROTEIN

2 g

FROZEN PIÑA COLADA PIE

12 SERVINGS/SERVING SIZE: 1 PIECE

Enjoy a trip to the tropics with this spectacular, easy pie, refreshing with pineapple sherbet and island coconut flavor in a light graham cracker crust.

1 cup reduced-fat graham cracker crumbs

2 tablespoons light brown sugar

3 tablespoons flaked coconut

1 tablespoon butter, melted

1 quart pineapple sherbet

1 (8-ounce) container fat-free frozen whipped topping, thawed

1 teaspoon coconut extract

2 tablespoons flaked coconut, toasted

1. Preheat the oven to 350 degrees.

2. In a small bowl, combine the graham cracker crumbs, brown sugar, coconut, and butter. Pat the crust into a 9-inch pie plate. Bake for 8–10 minutes or until golden brown. Remove from oven and cool completely.

3. Carefully spread the sherbet over the crust. In a small bowl, combine the whipped topping and coconut extract and spread it on top of the sherbet. Sprinkle with toasted coconut and freeze.

EXCHANGES

2 Carbohydrate

1/2 Fat

CALORIES

164

CALORIES FROM FAT

23

TOTAL FAT

3 g

SATURATED FAT

1 g

CHOLESTEROL

6 mg

SODIUM

82 mg

TOTAL CARBOHYDRATE

32 g

DIETARY FIBER

0 g

SUGARS

20 g

PROTEIN

1 g

FROZEN GERMAN CHOCOLATE MOUSSE PIE

10 SERVINGS/SERVING SIZE: 1 PIECE

This quick, make-ahead frozen pie consists of a meringue crust filled with heavenly light chocolate mousse.

3 large egg whites, room temperature

1/4 teaspoon salt

1/4 teaspoon cream of tartar

4 tablespoons sugar

1 tablespoon plus

1 teaspoon vanilla extract (divided use)

1/2 (4-ounce) bar German sweet chocolate (2 ounces)

2 tablespoons water

1 (8-ounce) container fat-free frozen whipped topping, thawed

1. Preheat the oven to 300 degrees.

2. In a small bowl, beat the egg whites, salt, and cream of tartar until foamy. Add the sugar 2 tablespoons at a time, beating well after each addition. Continue beating until stiff peaks form. Fold in 1 tablespoon vanilla.

3. Spoon into a 9-inch glass pie plate coated with nonstick cooking spray and mold up the sides to form a shell. Bake 45 minutes, then let cool.

3. In a microwave-safe bowl, heat the chocolate in the water for 30 seconds. Stir until melted, then let cool. Stir in 1 teaspoon vanilla and fold in the whipped topping. Spoon the filling into the meringue shell and freeze. Thaw slightly to serve.

EXCHANGES

1 Carbohydrate

1/2 Fat

CALORIES

94

CALORIES FROM FAT

14

TOTAL FAT

2 g

SATURATED FAT

1 g

CHOLESTEROL

0 mg

SODIUM

30 mg

TOTAL CARBOHYDRATE

16 g

DIETARY FIBER

0 g

SUGARS

11 g

PROTEIN

2 g

STOCK THE PANTRY

REFRIGERATOR STAPLES

Avocado

Baby spinach

Bell peppers (green, red, and yellow)

Butter

Buttermilk (reduced fat)

Celery

Cheese (reduced fat)

Cream cheese (reduced fat)

Cucumbers

Eggs

Frozen whipped topping, thawed (fat free)

Fruit (assorted seasonal)

Garlic (chopped in jar)

Lemon juice

Lime juice

Margarine

Milk (fat free)

Mixed greens

Mushrooms

Onion (yellow, red, and green)

Orange juice

Sour cream (fat free)

Tortillas

Vegetables (assorted seasonal)

Yogurt (plain fat free)

FREEZER STAPLES

Beef (ground, roast, and cuts ending in “loin” or “round”)

Boneless skinless chicken breasts

Fish (assorted)

Fruit (including berries)

Pork (tenderloin and cuts ending in “loin” or “round”)

Shrimp

Turkey breast

Vegetables

Yogurt or ice cream (reduced fat or fat free)

BAKING STAPLES

All-purpose biscuit baking mix

Baking powder

Baking soda

Cake mixes (chocolate, yellow, and white)

Chocolate (semi-sweet, white, and dark chips)

Cocoa powder

Coconut (flaked)

cornstarch

Dried fruit

Evaporated milk (fat free)

Extracts (vanilla, almond, butter, and coconut)

Flour (all purpose, self-rising, and whole wheat)

German chocolate bar

Graham crackers (reduced fat)

Instant pudding and pie filling mix (sugar free)

Nuts (pecans, walnuts, peanuts, and almonds)

Oatmeal (old-fashioned)

Sugar (granulated, brown, confectioners‛, sugar blend, and sugar substitute)

Sweetened condensed milk (fat free)

Vanilla wafers (reduced fat)

PANTRY STAPLES

Artichoke hearts

Barley

Black olives

Bread (whole wheat or white)

Bread crumbs (Italian or plain)

Broth (reduced-sodium fat-free chicken, beef, and vegetable)

Bulgur (yes, try it!)

Canned beans (assorted)

Canned corn

Canned diced tomatoes and green chilis

Canned fruit (water packed, including pineapple and mandarin oranges)

Canned green chilis (diced)

Canned sweet potatoes (yams)

Canned tomatoes (no-sodium-added diced, whole, sauce, and paste)

Canned water chestnuts (sliced)

Capers

Couscous

Grits (quick)

Honey

Hot sauce

Jams (all fruit)

Ketchup

Mayonnaise (light)

Mustard (Dijon, Creole, and yellow)

Nonstick cooking spray

Oils (canola, olive, and sesame)

Pasta (assorted and no boil lasagna noodles)

Peanut butter

Rice (white, yellow, wild, regular, and quick-cooking brown)

Roasted red peppers (in jar)

Salmon

Salsa (assorted flavors)

Sliced jalapeño peppers (in jar)

Soy sauce (reduced sodium)

Pasta sauces (in jars)

Sun-dried tomatoes (dry packed)

Tuna

Vinegar (balsamic, cider, red wine, raspberry, and rice)

SPICE AND SEASONING STAPLES

Allspice (ground)

Basil leaves (dried)

Bay leaves

Chili powder

Cilantro flakes

Cinnamon (ground)

Cream of tartar

Cumin (ground)

Curry (ground)

Dill weed leaves

Dry mustard powder

Garlic powder

Ginger (ground)

Mint leaves

Nutmeg (ground)

Oregano leaves

Paprika

Parsley flakes

Pepper (black, coarsely ground, and red pepper flakes)

Rosemary leaves

Sesame seeds

Taco seasoning mix (low sodium)

Thyme leaves

Worcestershire sauce

EXTRAS

Angel food cake

Coleslaw (shredded cabbage mix)

Fresh cilantro leaves

Fresh ginger root

Fresh mint leaves

Fresh parsley (flat leaf preferred)

Frozen edamame (green soybeans in the shell)

Garlic chili sauce

Hoisin sauce

Horseradish

Hummus dip (prepared)

Lentils

Polenta roll

Ricotta cheese (reduced fat)

Sausage (reduced fat)

Wasabi powder

Won ton wrappers

DAY 1

BREAKFAST

1 Starch

1/2 (2-ounce) bagel

1 Fruit

1 1/4 cups strawberries

1/2 Fat

3/4 tablespoon reduced-fat cream cheese

1/2 Medium-Fat Meat

1 scrambled egg

MORNING SNACK

1 1/2 Starch, 1/2 Fat

1 Raspberry Surprise Bran Muffin

LUNCH

1 1/2 Starch, 1 Very Lean Meat

1 serving White Chicken Chili with Tomato Salsa

1/2 Carbohydrate

1 serving Caesar Salad

1 Starch

5 reduced-fat whole wheat crackers

1 Fat-Free Milk

1 cup fat-free milk

AFTERNOON SNACK

1 Fruit

3/4 cup diced fresh pineapple

DINNER

1 1/2 Starch, 3 Lean Meat

1 serving Grecian Meatballs with Eggplant and Zucchini

2 Starch

1 (2-ounce) dinner roll

1 1/2 Carbohydrate, 1/2 Fat

1 serving Berry Tiramisu

EVENING SNACK

1 Starch

8 animal crackers

1 Fat-Free Milk

1 cup fat-free milk

DAY 2

BREAKFAST

1 Starch, 1 Lean Meat

1 serving Breakfast Muffins on the Go

1 Fruit, 1/2 Fat-Free Milk

1 serving Quick Morning Smoothie

MORNING SNACK

1 Milk

1 cup fat-free milk

1 Starch

3/4 cup unsweetened cereal

LUNCH

1 1/2 Fruit, 4 Very Lean Meat

1 serving Tropical Shrimp Salad

1 Starch

5 reduced-fat whole wheat crackers

1/2 Starch, 1 Vegetable

1 serving Summer Vegetable Soup

AFTERNOON SNACK

1 Vegetable

7 raw baby carrots

1 Fat

2 tablespoons reduced-fat Ranch dressing

DINNER

1 1/2 Starch, 2 Lean Meat

1 serving Beef and Black Bean Enchiladas

2 Starch

1 serving Quick Spanish Rice

2 Vegetable

1 cup steamed broccoli

1 Fat-Free Milk

1 cup fat-free milk

EVENING SNACK

1 Fruit, 1 Carbohydrate

3/4 cup mixed fresh berries over 1/2 cup fat-free, no-sugar-added frozen yogurt

DAY 3

BREAKFAST

2 Starch

2 servings Oatmeal Pancakes

1 Fruit

1/2 cup orange juice

Free Food

2 tablespoons sugar-free pancake syrup

MORNING SNACK

1 Fat-Free Milk

1 cup fat-free milk

1 1/2 Carbohydrate

1 (1-ounce) reduced-fat granola bar

LUNCH

1/2 Fat-Free Milk, 1 Vegetable, 1 Fat

1 serving Avocado Cucumber Soup

2 Very Lean Meat

2 ounces leftover Oven Roasted Turkey Breast

2 Starch

2 slices whole wheat bread

1 Fat

1 tablespoon reduced-fat mayonnaise

AFTERNOON SNACK

1 Fruit

1 pear

DINNER

1 Starch, 4 Lean Meat

1 serving Easy Pot Roast

1 1/2 Starch

1 serving Barley Casserole

1 Vegetable

1/2 cup steamed mixed vegetables

1/2 Carbohydrate, 1 Fat

1 serving Chocolate Cake with Peanut Butter and Chocolate Glaze

EVENING SNACK

1 Starch

3 cups reduced-fat popcorn

DAY 4

BREAKFAST

1 Starch, 1 Lean Meat

1 serving Breakfast Muffins on the Go

1/2 Fat-Free Milk, 1 serving Chocolate Espresso Smoothie (p.58)

1/2 Carbohydrate

MORNING SNACK

1 Fat-Free Milk

1 cup fat-free milk

1/2 Fruit

1/2 small banana

LUNCH

2 Starch, 1/2 Carbohydrate, 4 Very Lean Meat

1 serving Chicken and Sausage Couscous Jambalaya

1/2 Carbohydrate, 1 1/2 Fat

1 serving Spinach Salad with Raspberry Vinaigrette

1 Starch

1 slice whole wheat bread

1 Fat

1 teaspoon butter or margarine

AFTERNOON SNACK

1 Starch

3/4 ounce pretzels

1 Fruit

1 orange

DINNER

1/2 Carbohydrate, 3 Lean Meat

1 serving Glazed Dijon Pork Tenderloin

2 Starch

1 serving Old-Fashioned Mashed Potatoes

2 Vegetable

1 cup mixed nonstarchy vegetables

1 Starch

1/2 (2-ounce) whole wheat dinner roll

1 Fat

1 teaspoon butter or margarine

EVENING SNACK

1 Starch, 1 Fat

1 slice toast with 1 teaspoon butter or margarine, sprinkled with cinnamon and sugar substitute

1 Fat-Free Milk

1 cup fat-free milk

DAY 5

BREAKFAST

1 Starch

3/4 cup unsweetened cereal

1 Fat-Free Milk

1 cup fat-free milk

1 Fruit

1 cup cubed fresh cantaloupe and honeydew melon

MORNING SNACK

1 Starch

1 slice whole wheat bread

1 Fat

1/2 tablespoon peanut butter

1 Medium-Fat Meat

1 hard-boiled egg

LUNCH

1 1/2 Starch

1 serving Black Bean Soup

1/2 Starch, 1/2 Carbohydrate, 2 Lean Meat

1 serving Southwestern Chicken Chef Salad

1 Fruit

17 small grapes

1 Fat-Free Milk

1 cup fat-free milk

AFTERNOON SNACK

1 Vegetable

7 raw baby carrots

1/2 Carbohydrate

2 tablespoons fat-free Ranch dressing

DINNER

1/2 Starch, 1/2 Fat

1 serving Ahi Tuna Tartar with Won Ton Cups

1 Carbohydrate, 3 Lean Meat

1 serving Mu Shu Pork

2 Starch

2 crepes

1 Vegetable

1 serving Simple Sesame Broccoli

EVENING SNACK

1 Starch

3 graham cracker squares

1/2 Carbohydrate

1/2 cup fat-free, no-sugar-added ice cream

DAY 6

BREAKFAST

1 Starch

1/2 cup oatmeal

1 Fruit

1/2 grapefruit

1/2 Fat-Free Milk

1/2 cup fat-free milk

MORNING SNACK

1 Fat-Free Milk

6 ounces fat-free, artificially sweetened yogurt

1 Starch

5 reduced-fat whole wheat crackers

LUNCH

1 Starch, 4 Lean Meat

1 serving Chicken Salad Olé

1 Fruit

1 orange

AFTERNOON SNACK

1 Fat-Free Milk

1 cup fat-free milk

1 Starch

8 animal crackers

DINNER

1 Starch, 1/2 Carbohydrate, 3 Very Lean Meat

1 serving Shrimp Casserole

2 Vegetable, 1/2 Fat

1 serving Summer Squash

2 Starch, 1 Fat

1 (2-ounce) whole wheat dinner roll with 1 teaspoon butter or margarine

EVENING SNACK

1/2 Carbohydrate, 1 Fat

1 serving Peanut Butter Snack Spread

1 Fruit

1 small apple, sliced

DAY 7

BREAKFAST

2 Starch, 1/2 Fruit

1 serving Berry French Toast

1 Fat-Free Milk

1 cup fat-free milk

1 Fruit

1/2 cup orange juice

MORNING SNACK

1 Fat-Free Milk

6 ounces fat-free, artificially-sweetened yogurt

LUNCH

3 Starch, 1 Carbohydrate, 1 Fat

1 serving Artichoke and Mushroom Fettuccine

2 Very Lean Meat

2 ounces sliced chicken breast

1 Vegetable

1 cup mixed salad greens

1 Fat

2 tablespoons reduced-fat salad dressing

AFTERNOON SNACK

1 Fruit

1 small banana

DINNER

1/2 Carbohydrate, 4 Lean Meat

1 recipe Shrimp Creole

2 Starch

2/3 cup brown rice

1 Vegetable

1/2 cup steamed asparagus

1 Starch, 1/2 Fat

1 serving Yam Biscuits

1 Fat

1 teaspoon butter or margarine

EVENING SNACK

1 Carbohydrate

1 (100% juice) frozen fruit juice bar

RECIPE SUGGESTIONS

BREAKFAST BRAINSTORMS

Chocolate Espresso Smoothie

Quick Morning Smoothie

Raspberry Surprise Bran Muffins

Breakfast Muffins on the Go

Oatmeal Pancakes

Spinach and Artichoke Overnight Breakfast Bake

Berry French Toast

Cheesy Grits with Peppers and Shrimp

LUNCH IDEAS

Tropical Shrimp Salad

Southwestern Chicken Chef Salad

Artichoke and Mushroom Fettuccine

Quick Veggie Soup and a sandwich

Salmon Cakes with Dill Sauce and a mixed green salad

Oven-Roasted Turkey Breast sandwich and Avocado Cucumber Soup

Chicken and Sausage Couscous Jambalaya

Tuna Burgers

ASIAN ATTRACTIONS

Ahi Tuna Tartar in Won Ton Cups

Chinese Chicken Won Ton Cups

Coleslaw Asian Style

Chinese Chicken Salad with Asian Vinaigrette

Chicken Lettuce Wraps

Mu Shu Pork

Beef Broccoli Stir-Fry

Chinese Chicken Peanut and Broccoli Stir-Fry

Shrimp Stir-Fry

Touch of Thai Shrimp and Pasta

Asian Asparagus

Simple Sesame Broccoli

SOUTHWESTERN SPECIALTIES

Southwestern Egg Wraps

Crab Tacos with Cucumber–Tomato Topping

Super Salsa

Summer Guacamole

Quick Surprise Guacamole with Homemade Tortilla Chips

Mexican Layered Dip

Chicken Tortilla Soup

Pork Fiesta Soup

Taco Soup

Speedy Chili

White Chicken Chili with Tomato Salsa

Chicken Salad Olé

Southwestern Chicken Chef Salad

Southwestern Chicken and Black Bean Salad with Citrus Vinaigrette

Quick Spanish Rice

Beef and Black Bean Enchiladas

Salsa Chicken

Southwestern Roasted Chicken

Fish Soft Tacos

Southwestern Fish

Southwestern Lasagna

Southwestern Chicken Lasagna

Southwestern Pot Roast

Southwestern Shrimp and Angel Hair

Southwestern Roasted Vegetables

MEDITERRANEAN MADNESS

Mediterranean Layered Spread

Pumpkin Hummus

Tabbouleh Salad

Greek Chicken Spinach Salad

Moussaka

Grecian Meatballs with Eggplant and Zucchini

Great Greek Chicken

Shrimp Mediterranean

Shrimp and Feta Pasta

TASTE OF ITALY

Sun-Dried Tomato Pesto Dip

Italian Roasted Red Pepper Bread

Caesar Salad

Tuscan Bean Soup

Marvelous Minestrone with Tortellini

Roasted Vegetable Minestrone

Italian Chicken

Chicken Scampi

Quick Chicken Lasagna

Shrimp Scampi with White Beans

Berry Tiramisu

Traditional Tiramisu

COOKIN’ CAJUN

Shrimp Remoulade

Blackened Tuna

Chicken and Sausage Gumbo

Shrimp Creole

Chicken and Sausage Couscous Jambalaya

Pasta Jambalaya

Okra, Corn, and Tomatoes

Yam Cornbread Stuffing

Bananas Foster Ice Cream Pie

TROPICAL PARADISE

Nutty Yam Banana Bread

Mango and Avocado Salsa

Magic Mango Coleslaw

Tropical Couscous Salad

Tropical Shrimp Salad

Caribbean Summer Salad

Caribbean Pork Salad with Mango Black Bean Topping

Black Bean Soup

Spicy Mango Shrimp and Asparagus

Tropical Layered Cake with Whipped Pineapple Topping

Frozen Piña Colada Pie

Coconut Cream Custard Pie

MOUTHWATERING CASSEROLES

Chicken Caesar Casserole

Shrimp Casserole

Beef Eggplant Marinara Bake

Surprise Meaty Rice Casserole

Chicken Vermicelli

CLASSIC FAVORITES

Mexican Layered Dip

Shrimp Cocktail Spread

Banana Bread

Green Bean Casserole

Old-Fashioned Mashed Potatoes

Cornbread and Rice Dressing

Roasted Chicken Soup

Classic Beef Stew

Oven-Fried Chicken Strips

Chicken Pot Pie

Easy Pot Roast

Sunday Dinner Meat Loaf

Homemade Marinara Sauce

Fried Fish with Lemon Sauce

Peanut Butter Cookies

Table of Contents

Cover Page

Title Page

Copyright Page

Table of Contents

Acknowledgments

Introduction

Appetizers

Breads, Muffins, & Brunch

Soups, Stews, & Chilis

Salads

Vegetables & Sides

Poultry

Fish & Seafood

Beef, Pork, Lamb, & Veal

Pasta

Sweet Treats

Stock the Pantry

7 Days of Menus

Recipe Suggestions