Chicken tetrazzini

Preparation time: 30 minutes
Baking time: 10–15 minutes

1 pound boneless, skinless chicken breasts
10 ounces angel hair pasta
1 can (10 3/4 ounces) condensed 98% fat-free, 30% less sodium cream of mushroom soup (such as Campbell’s Healthy Request)
1/2 can (5 3/8 ounces) condensed 98% fat-free, 30% less sodium cream of celery soup (such as Campbell’s Healthy Request)
1/2 cup fat-free sour cream
2 cups fat-free milk
1/4 teaspoon black pepper
1 can (4 ounces) sliced mushrooms, drained
Cooking spray
4 ounces finely shredded, reduced-fat Cheddar cheese
Paprika

Boil chicken in 2 quarts of water until tender and no longer pink, about 20 minutes. Drain and allow chicken to cool to the touch. Dice chicken into small pieces. Meanwhile, cook pasta according to package directions, omitting any salt. Drain and set aside. Preheat oven to 425°F. In a large bowl, whisk together the two soups, sour cream, milk, and pepper. Stir in mushrooms and diced chicken. Toss in noodles, coating evenly. Spoon into a 9"x13" baking dish coated with cooking spray. Top evenly with cheese and sprinkle with paprika. Bake for 10–15 minutes, or until cheese is melted. Portion into 9 equal servings.

Unbaked, this recipe freezes well; it can be divided into 2 smaller baking dishes. Thaw in the refrigerator, then bake. Leftovers reheat well.

Yield: 9 servings
Serving Size: 1/9 of recipe

Nutrition Facts

Per Serving:
Calories: 274
Carbohydrate: 33 g
Protein: 22g
Fat: 6 g
Saturated fat: 3 g
Sodium: 366 mg
Fiber: 2 g
Exchanges per serving: 2 starch, 2 lean meat
Carbohydrate choices: 2 1/2

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

Bow ties with chicken and mushroom sauce

Preparation time: 25 minutes

2 cups (about 5 ounces) uncooked bow tie pasta
1 can (10 3/4 ounces) reduced-fat, reduced-sodium cream of mushroom soup (such as Campbell’s Healthy Request)
3/4 cup skim milk
1 can (4 ounces) sliced mushrooms, drained
1/8 teaspoon black pepper
1/8 teaspoon garlic powder
1 can (5 ounces) chunk white chicken, drained and flaked
Dash cayenne pepper

Bring a saucepan of water to a boil, add pasta, and cook al dente, about 9–11 minutes. Meanwhile, in a separate pan, stir together soup, milk, mushrooms, black pepper, garlic powder, chicken, and cayenne pepper. Bring to a simmer over medium-low heat and heat through. Pour sauce over drained pasta and toss to coat.

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

Nutrition Facts

Per Serving:
Calories: 191
Carbohydrate: 32 g
Protein: 9 g
Fat: 3 g
Saturated fat: 1 g
Sodium: 460 mg
Fiber: 2 g
Exchanges per serving: 2 starch, 1 very lean meat
Carbohydrate choices: 2 1/2

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

Asian rice noodles

Preparation time: 10 minutes
Cooking time: 5 minutes

3 quarts water
1 package (7 ounces) rice vermicelli
3 tablespoons low-sodium soy sauce
1 tablespoon honey
1 plus 1 teaspoons sesame oil
Vegetable cooking spray
1 cup sliced green onions
1 tablespoon peeled, minced gingerroot
1 teaspoon toasted sesame seeds

Bring water to a boil in large saucepan; add rice vermicelli and cook 3 minutes or until tender; drain and place in serving bowl. Combine soy sauce, honey, and 1 teaspoon of the sesame oil; stir well and add mixture to pasta, stirring to coat. Spray large skillet with cooking spray; add the remaining 1 teaspoon of sesame oil. Heat over medium-high heat and add green onions and gingerroot; cook 1 minute or until tender. Add onion mixture to noodles and toss. Sprinkle with sesame seeds. Serve warm or chilled.

Yield: about 6 cups
Serving Size: 3/4 cup

Nutrition Facts

Per Serving:
Calories: 85
Carbohydrate: 17 g
Protein: 1 g
Fat: 1 g
Saturated fat: <1 g
Sodium: 228 mg
Fiber: 1 g
Exchanges per serving: 1 starch
Carbohydrate choices: 1

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

Angel hair pasta with fresh pepper sauce

Preparation time: 20 minutes
Cooking time: 25 minutes

Cooking spray
1 teaspoon olive oil
1/4 cup finely chopped onion
2 cups finely chopped red bell pepper
1 clove garlic, crushed
1 teaspoon dried basil
6 ounces angel hair pasta, uncooked
2 tablespoons balsamic vinegar
1/8 teaspoon black pepper
1 teaspoon grated Parmesan cheese

Coat a nonstick skillet with cooking spray and add oil. Heat oil over medium heat until hot. Decrease heat to low-medium and add onion, red bell pepper, garlic, and basil. Cook uncovered for 25 minutes, stirring frequently, until pepper is tender (if the mixture becomes dry, add a few drops of water to prevent sticking). Meanwhile cook pasta according to package directions, omitting any fat or salt. Pour pepper mixture into a food processor or blender. Add vinegar, and black pepper. Cover and process or blend on high until smooth, stopping to scrape down sides as needed. Pepper sauce can be warmed in a small pan over low heat or in the microwave if a warmer sauce is desired. Drain cooked pasta and top with pepper sauce. Sprinkle evenly with Parmesan cheese.

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

Nutrition Facts

Per Serving:
Calories: 198
Carbohydrate: 38 g
Protein: 7 g
Fat: 2 g
Saturated fat: <1 g
Sodium: 13 mg
Fiber: 2 g
Exchanges per serving: 2 starch, 2 nonstarchy vegetable
Carbohydrate choices: 2 1/2

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

Source: http://diabetesselfmanagement.com

Smoked sausage pita pockets

Preparation time: 30 minutes
Baking time: 7–10 minutes

Cooking spray
1/2 cup fat-free beef broth
1 medium onion (about 6 ounces), thinly sliced and separated into strips
1/2 medium green bell pepper, sliced into thin strips
4 ounces fresh mushrooms, sliced
7 ounces low-fat smoked sausage (such as Healthy Choice), sliced into bite-size pieces
5 whole wheat pita pocket halves (6 1/2-inch diameter)
1/4 cup plus 1 tablespoon finely shredded, reduced-fat mild Cheddar cheese
1/4 cup fat-free salad dressing-style mayonnaise (such as fat-free Miracle Whip)
1 teaspoon prepared yellow mustard

Preheat oven to 350°F.

Coat a large nonstick skillet with cooking spray. Add beef broth and bring to a boil over medium-high heat. Add onion, pepper, and mushrooms, cover, and continue cooking over medium-high heat until tender; stir periodically. If all the liquid evaporates, add 2–3 tablespoons of water to vegetables. Reduce heat to medium, add sliced smoked sausage, and cook uncovered, stirring periodically, until sausage is heated through and liquid evaporates.

Spoon about 1/2 cup meat filling into each pita pocket. Stand up filled pita pockets in a small baking dish. Press 1 tablespoon cheese over the filling in each pita pocket. Bake uncovered until cheese is melted, about 7–10 minutes.

Meanwhile, stir together salad dressing and mustard in a small bowl. Place a dollop on top of the cheese in each pita pocket and serve.

Yield: 5 servings
Serving Size: 1 filled pita pocket

Nutrition Facts

Per Serving:
Calories: 200
Carbohydrate: 29 g
Protein: 12 g
Fat: 4 g
Saturated fat: 2 g
Sodium: 640 mg
Fiber: 4 g
Exchanges per serving: 1 1/2 starch, 1 vegetable, 1 lean meat
Carbohydrate choices: 2

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

Source: http://diabetesselfmanagement.com

12 ounces beef tenderloin or filet mignon, cut into bite-size pieces
1 package (16 ounces) frozen, mixed, stir-fry blend vegetables, thawed
3 tablespoons lite teriyaki sauce (58% less sodium)

Cranberry-glazed pork chops

Preparation time: 35 minutes

4 half-inch-thick lean, bone-in pork chops (about 6 ounces each)
1/4 teaspoon garlic powder
1/4 teaspoon black pepper
1/4 teaspoon salt
Cooking spray
1 teaspoon corn oil
1 medium onion (about 6 ounces), sliced and separated into rings
1/3 cup plus 1 tablespoon cold water
1 tablespoon packed brown sugar
1 teaspoon cornstarch
3 tablespoons balsamic vinegar
1/4 cup sweetened, dried, orange-flavored cranberries (plain sweetened, dried cranberries can be substituted)

Trim fat from pork chops. Sprinkle chops evenly with garlic powder, pepper, and salt. Coat a large nonstick skillet with cooking spray, add 1 teaspoon corn oil, and heat over medium-high heat. Add chops and cook 10–12 minutes, or until nicely browned and no longer pink in the center; turn once during cooking. Remove chops from the skillet and cover to keep them warm. Decrease heat to medium-low. Add onion and 1 tablespoon water to the skillet. Cook covered for 8–10 minutes, or until the onions are tender and begin to turn golden; remove lid and stir periodically. Stir in brown sugar and cook uncovered until sugar dissolves, about 1 minute. Meanwhile, whisk together cornstarch, remaining 1/3 cup cold water, and vinegar. Stir into the onions. Stir in cranberries. Cook until sauce is bubbly and slightly thickened; stirring frequently. Add chops and heat through, about 4–5 minutes.

Yield: 4 servings
Serving Size: 1 pork chop and 1/4 glaze topping

Nutrition Facts

Per Serving:
Calories: 216
Carbohydrate: 16 g
Protein: 20 g
Fat: 8 g
Saturated fat: 3 g
Sodium: 200 mg
Fiber: 1 g
Exchanges per serving: 1 fruit, 3 lean meat
Carbohydrate choices: 1

This recipe was developed by Tami Ross, a Diabetes Nutrition Specialist and Certified Diabetes Educator in Lexington, Kentucky.Source: http://diabetesselfmanagement.com

Chicken, shrimp, and steak skewers with sofrito

Preparation time: 25 minutes
Marinating time: 24 hours
Cooking time: 15 minutes

1 1/4 pounds skinless chicken thigh meat, cut into 20 one-ounce segments
1 1/4 pounds lean skirt steak, fat removed, cut into 10 two-ounce segments
20 large shrimp

Sofrito:
1 onion, chopped
1/4 red bell pepper, chopped
1/4 yellow bell pepper, chopped
1/4 green bell pepper, chopped
3 sweet chilies, chopped
2 cloves garlic, minced
1/2 cup fresh cilantro leaves
1 tablespoon vegetable oil
1 green pepper
1 red onion
1 medium papaya (optional)

Place chicken pieces, steak pieces, and shrimp in a shallow dish. Place all sofrito ingredients in an electric blender. Blend into a coarse puree. Pour entire contents of blender over chicken, steak, and shrimp. Cover and marinate 24 hours in the refrigerator.

When ready to grill skewers, slice green pepper into 20 strips, cut red onion into 20 wedges, and peel papaya and cut into 20 cubes. To assemble skewers, place 2 pieces of chicken, 1 piece of steak, 2 shrimp, 2 strips of green pepper, 2 wedges of red onion, and 2 cubes of papaya on each skewer, alternating for color and variety. Discard any remaining sofrito. Place the skewers on a hot grill and cook thoroughly, turning to heat evenly, for approximately 15 minutes until chicken and beef are cooked through. (If desired, you may instead broil skewers using the oven broiler.) Serve immediately.

Yield: 10 skewers
Serving Size: 1 skewer

Nutrition Facts

Per Serving:
Calories: 222
Carbohydrate: 8 g
Protein: 26 g
Fat: 9 g
Saturated fat: 3 g
Sodium: 115 mg
Fiber: 2 g
Exchanges per serving: 3 lean meat, 2 non-starchy vegetable
Carbohydrate choices: 1/2

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

Source: http://diabetesselfmanagement.com

Busy day mac 'n cheese bake

Preparation time: 20 minutes
Baking time: 20 minutes

3/4 pound ground round
1/3 cup barbecue sauce
1/4 cup finely chopped onion
3 dashes black pepper
1/4 cup skim milk
1 box (7.25 ounces) Kraft macaroni and cheese dinner
Cooking spray

Preheat oven to 350°F. Brown beef and drain well. Stir in barbecue sauce, onion, and pepper. Cook over low heat while preparing macaroni and cheese.

Using the skim milk, prepare macaroni and cheese according to package instructions, but omit margarine. Coat an 8" x 8" pan with cooking spray. Layer 2/3 of macaroni and cheese in pan. Top evenly with meat. Layer remaining macaroni and cheese around the edges of the casserole leaving meat showing in the center. Cover with foil and bake for 20 minutes to allow flavors to blend and to heat casserole thoroughly.

Recipe may be doubled to make a 9" x 13" casserole.

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

Nutrition Facts

Per Serving:
Calories: 418
Carbohydrate: 39 g
Protein: 34 g
Fat: 14 g
Saturated fat: 5 g
Sodium: 666 mg
Fiber: 1 g
Exchanges per serving: 2 1/2 starch, 3 1/2 lean meat
Carbohydrate choices: 3

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

Beef and broccoli stroganoff

Preparation time: 20 minutes
Cooking time: 30 minutes

1 pound frozen round steak, partially thawed
6 tablespoons all-purpose flour, divided
Cooking spray
1 tablespoon canola oil
1 clove garlic, minced
4 ounces fresh mushrooms, sliced
1 small onion, finely diced
2 tablespoons reduced-calorie margarine
1 tablespoon Worcestershire sauce
1/4 teaspoon black pepper
1/2 teaspoon dry dill weed
1 cube reduced-sodium beef bouillon dissolved in 1 1/2 cups warm water
1 cup fat-free sour cream
2 cups lightly steamed small broccoli florets
4 cups cooked cholesterol-free egg noodles (about 12 ounces dry)

Remove fat from steak and slice meat across the grain into bite-size pieces. Place 3 tablespoons of flour in a large, zip-top plastic bag. Add meat and shake to coat. Spray a large nonstick skillet with cooking spray. Add oil and warm over medium heat. Add meat and brown on both sides. Stir in garlic, mushrooms, and onion; cook for 5 minutes. Add margarine and cook until melted. Stir in 2 tablespoons of flour until liquid forms a paste. Stir in Worcestershire sauce, pepper, dill weed, and bouillon dissolved in water. Continue cooking uncovered for 10 minutes, stirring frequently. Mix remaining 1 tablespoon of flour into the sour cream, then add to meat mixture. Cook for 5 minutes, stirring frequently, but do not boil. Toss in steamed broccoli. Place cooked noodles on a serving dish and top with meat mixture.

Yield: 8 servings
Serving Size: 1/8 of recipe

Nutrition Facts

Per Serving:
Calories: 267
Carbohydrate: 32 g
Protein: 19 g
Fat: 7 g
Saturated fat: 2 g
Sodium: 190 mg
Fiber: 2 g
Exchanges per serving: 2 starch, 2 lean meat, 1/2 vegetable
Carbohydrate choices: 2 1/2

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

Tarragon seafood pasta salad

Preparation time: 35 minutes

Water
2 tablespoons curry powder
8 ounces uncooked penne (tubular pasta)
3/4 pound medium shrimp, cooked and peeled (fully-cooked thawed frozen shrimp work well)
4 ounces smoked salmon, diced
1 1/2 cups lightly steamed, coarsely chopped asparagus
1 tablespoon chopped fresh tarragon (or 1 teaspoon dry)
1 teaspoon fresh-squeezed lemon juice
1/4 teaspoon saltv 1/4 teaspoon coarse ground black pepper
3 tablespoons olive oil

Fill a large saucepan 3/4 full of water and stir in curry powder until dispersed. Add pasta and cook according to package directions, omitting any salt. Drain well, cool with cold running water, and drain again; place in a large serving bowl. Add shrimp, salmon, and asparagus. In a small bowl, stir together the tarragon, lemon juice, salt, and pepper. Using a whisk, briskly whisk in the oil while pouring it in a steady stream. Pour dressing over pasta and toss gently to coat well. Serve right away. Slightly warm leftovers in the microwave before serving.

Yield: 8 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 219
Carbohydrate: 23 g
Protein: 16 g
Fat: 7 g
Saturated fat: 1 g
Sodium: 450 mg
Fiber: 2 g
Exchanges per serving: 1 starch, 1 vegetable, 2 lean meat
Carbohydrate choices: 1 1/2

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

Tangy tuna salad

Preparation time: 20 minutes
Chilling time: 1 hour

1 can (6 ounces) tuna in water, drained well
5 tablespoons fat-free mayonnaise
1 tablespoon finely minced onion
1/4 cup finely chopped celery
1 tablespoon sweet pickle relish
1 hard-boiled egg, chopped
1 teaspoon lemon pepper seasoning

Place tuna in a medium bowl and flake with a fork. Add remaining ingredients and stir well to combine. Cover and refrigerate at least 1 hour to allow flavors to blend.

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

Nutrition Facts

Per Serving:
Calories: 65
Carbohydrate: 4 g
Protein: 10 g
Fat: 1 g
Saturated fat: <1 g
Sodium: 494 mg
Fiber: <1 g
Exchanges per serving: 1 1/2 very lean meat
Carbohydrate choices: 0

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

Stuffed Pacific Ocean perch

Preparation time: 15 minutes
Cooking time: 15 minutes

2/3 cup water
1 tablespoon reduced-fat margarine
1 cup dry cornbread stuffing mix
Cooking spray
2 (8-ounce) Pacific Ocean perch fillets
2 teaspoons fresh-squeezed lemon juice
1/8 teaspoon coarse-ground black pepper
1/8 teaspoon dried parsley
2 tablespoons reduced-fat margarine, melted

Preheat oven to 400°F. Place water and 1 tablespoon margarine in a saucepan; bring to a boil. Stir in the stuffing mix. Cover, and remove from the heat. Allow to stand for 5 minutes, then fluff with a fork.

Coat a baking dish with cooking spray. Lay fish fillets in dish; drizzle with lemon juice and sprinkle with pepper. Spoon half of the stuffing on top of each fillet. Sprinkle with parsley and drizzle with the melted margarine. Bake for 15 minutes uncovered, or until fish flakes easily when pierced with a fork.

Yield: 4 servings
Serving Size: 4 ounces fish, 1/4 cup stuffing

Nutrition Facts

Per Serving:
Calories: 203
Carbohydrate: 11 g
Protein: 24 g
Fat: 7 g
Saturated fat: 1 g
Sodium: 423 mg
Fiber: 1 g
Exchanges per serving: 1/2 starch, 3 lean meat
Carbohydrate choices: 1/2

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

Sun-dried tomato seasoned salmon

Preparation time: 5 minutes
Marinating time: 30 minutes
Baking time: 18–21 minutes

2 eight-ounce salmon fillets (about 1 1/2 inches thick
1/4 cup purchased sun-dried tomato vinaigrette
Cooking spray

Place salmon fillets in a zip-top bag and pour vinaigrette over them. Seal bag and shake gently to coat. Marinate for 30 minutes in the refrigerator.

Preheat oven to 450°F. Coat a baking dish with cooking spray. Place salmon in the baking dish with the skin side down. Pour marinade over salmon. Bake uncovered until fish flakes, about 18–21 minutes (6–7 minutes per 1/2-inch thickness of the fillet). Remove skin and cut each fillet in half.

Yield: 4 servings
Serving Size: 1/2 fillet or 4 ounces

Nutrition Facts

Per Serving:
Calories: 150
Carbohydrate: 1 g
Protein: 23 g
Fat: 6 g
Saturated fat: 1 g
Sodium: 220 mg
Fiber: 0 g
Exchanges per serving: 3 very lean meat, 1 fat
Carbohydrate choices: 0

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

Spicy grilled tilapia

Preparation time: 10 minutes
Cooking time: 4–5 minutes per half-inch thickness

Cooking spray
1 tablespoon chili powder
1/2 teaspoon cumin
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/4 teaspoon tarragon
4 four-ounce boneless, skinless tilapia fillets
1 small lemon, quartered

Preheat grill to high heat. Coat a grill rack with cooking spray. Combine spices and herbs in a small bowl; mix well. Sprinkle spices evenly over fish and pat on with clean hands, covering fillets completely. Place fish on preheated grill 4–5 inches from fire or coals. Cook 4–5 minutes per half-inch thickness (measured at thickest point), or until fish flakes when pierced with a fork; turn once halfway through cooking. Squeeze a lemon wedge over each serving.

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

Nutrition Facts

Per Serving:
Calories: 113
Carbohydrate: 4 g
Protein: 22 g
Fat: 1 g
Saturated fat: <1 g
Sodium: 66 mg
Fiber: 1 g
Exchanges per serving: 3 very lean meat
Carbohydrate choices: 0

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