Curried chicken salad

Preparation time: 25 minutes
Chilling time: 1 hour

3 cups diced cooked chicken breast
1 carrot, grated
1 onion, finely chopped
2 celery stalks, chopped
1/2 cup raisins
3 tablespoons lemon juice
2 teaspoons curry powder
1 tablespoon honey
1/4 cup light mayonnaise
1 small head romaine lettuce, washed and dried
2 tomatoes, cored and sliced into wedges
1 cup julienned radish

In large bowl, combine chicken, carrot, onion, celery, and raisins. In separate small bowl, combine lemon juice, curry, honey, and mayonnaise. Stir curry mixture into chicken mixture, blending well. Chill for 1 hour. To serve, line plates with romaine lettuce leaves, mound chicken salad on the lettuce, and garnish the sides with tomato wedges and julienned radish. Serve immediately.

Yield: about 6 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 229
Carbohydrate: 21 g
Protein: 23 g
Fat: 6 g
Saturated fat: 1 g
Sodium: 156 mg
Fiber: 3 g
Exchanges per serving: 1 fruit, 1 vegetable, 3 lean meat
Carbohydrate choices: 1 1/2

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.

Chicken with bean thread and rice noodles

Preparation time: 25 minutes
Cooking time: 20 minutes

4 ounces bean threads
1 tablespoon oil
3 garlic cloves, chopped
1 large onion, chopped
1/4 cup soy sauce
2 1/2 cups low-sodium chicken broth
8 ounces rice noodles
4 stalks celery, thinly sliced
3 medium carrots, thinly sliced
1/2 cup sliced fresh mushrooms
3 cups cooked diced chicken breast
Pepper to taste

Soak bean threads in warm water until soft, about 10 minutes. Drain and cut into small pieces; pat dry. Place oil in large nonstick skillet over medium heat. Add garlic and sauté 1 minute. Add onion and soy sauce. Cover and simmer 10 minutes. Add chicken broth and bean threads and bring to a boil. Meanwhile, soak rice noodles in warm water just until soft, about 3 minutes. Drain. Add rice noodles, celery, carrots, and mushrooms to onion mixture. Increase heat to medium-high and cook, stirring occasionally, until broth evaporates, about 5 to 8 minutes. Add chicken and pepper. Stir to combine. Serve warm.

Yield: about 12 cups
Serving Size: 1 1/2 cups

Nutrition Facts

Per Serving:
Calories: 233
Carbohydrate: 29 g
Protein: 19 g
Fat: 4 g
Saturated fat: 1 g
Sodium: 596 mg
Fiber: 2 g
Exchanges per serving: 2 starch, 2 very lean meat
Carbohydrate choices: 2

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.

Cilantro pollo enchiladas

Preparation time: 30 minutes
Baking time: 20 minutes

4 skinless, boneless chicken breast halves, cooked and shredded
1 cup fat-free sour cream
1 1/2 cups shredded, low-fat Cheddar cheese
4 green onions, chopped
1 teaspoon ground cumin
1/4 cup chopped fresh cilantro
1/2 teaspoon pepper
12 6-inch corn tortillas
8 ounces fresh salsa

Preheat oven to 350°F. In a large bowl, combine shredded chicken, fat-free sour cream, cheese, green onions, cumin, cilantro, and pepper. Mix well. Place a large spoonful of chicken mixture on each corn tortilla, roll it up, and place it seam-side-down in a 9" x 13" baking dish. Cover with fresh salsa. Bake at 350°F for about 20 minutes or until bubbly and heated through.

Yield: 6 servings
Serving Size: 2 enchiladas

Nutrition Facts

Per Serving:
Calories: 334
Carbohydrate: 41 g
Protein: 31 g
Fat: 5 g
Saturated fat: 2 g
Sodium: 401 mg
Fiber: 4 g
Exchanges per serving: 3 starch, 3 lean meat
Carbohydrate choices: 3

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

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.

Chicken linguini stir-fry

Preparation time: 20 minutes
Cooking time: approximately 20 minutes

1 box (8 ounces) linguini
Butter-flavored cooking spray
1 tablespoon olive oil
1 pound boneless, skinless chicken breast, cut into bite-size pieces
1 medium onion, coarsely chopped
1 small zucchini (about 5 inches long), quartered and sliced into bite-size pieces
8 ounces fresh mushrooms, quartered
3 cloves garlic, crushed
1/4 teaspoon crushed dried oregano
1/2 teaspoon dried basil
1/4 teaspoon dried thyme
3/4 teaspoon salt
1/2 teaspoon coarse ground pepper
1/3 cup fresh grated Parmesan cheese
2 Roma (plum) tomatoes, seeded and finely chopped

Bring a large pot of water to a rolling boil and add linguini. Cook for 7-9 minutes, or until it is tender but firm. Drain and set aside.

While the pasta is cooking, coat a cool, nonstick wok with cooking spray. Preheat wok, then add oil. When the oil is hot, add chicken and cook, stirring constantly, for 4-5 minutes, or until chicken is no longer pink. Remove chicken from wok and set aside. Add onion to wok and cook 1-2 minutes, stirring constantly. Next add zucchini, mushrooms, garlic, oregano, basil, thyme, salt, and pepper. Continue cooking, stirring constantly for 3-4 minutes more. Add the drained linguini and cooked chicken to the mixture in the wok. Toss well. Turn down the heat and cook 3-4 minutes, stirring frequently, to allow the linguini to absorb the flavors. Toss well again, then sprinkle with Parmesan cheese and chopped tomato. Serve immediately.

Yield: 8 cups
Serving Size: 2 cups

Nutrition Facts

Per Serving:
Calories: 449
Carbohydrate: 52 g
Protein: 40 g
Fat: 9 g
Saturated fat: 1 g
Sodium: 653 mg
Fiber: 2 g
Exchanges per serving: 3 starch, 2 vegetable, 4 very lean meat, 1/2 fat
Carbohydrate choices: 4

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

Chicken Florentine pizza

Preparation time: 15 minutes
Baking time: 10–12 minutes

10-ounce, precooked thin pizza crust (such as Boboli)
1 packet (1.6 ounces) Knorr Alfredo pasta sauce mix
1 cup skim milk
Half a 10-ounce package frozen chopped spinach, thawed and well drained
4 ounces diced, fully cooked chicken breast (try thawed, frozen diced chicken breast for convenience)
3/4 cup shredded part-skim mozzarella cheese
2 tablespoons grated Parmesan cheese
1/8–1/4 teaspoon red pepper flakes

Preheat oven to 400°F. Place pizza crust on a baking sheet or baking stone and set aside. In a saucepan, whisk together Alfredo sauce mix and milk until blended. Stirring constantly, cook over medium-high heat until thickened (about 1–2 minutes). Spread Alfredo sauce evenly over pizza crust. Top evenly with spinach and chicken, then mozzarella and Parmesan cheeses. Sprinkle with red pepper flakes and bake 10–12 minutes, or until cheese is melted and bubbly.

Yield: 11-inch pizza
Serving Size: 1/6 of pizza

Nutrition Facts

Per Serving:
Calories: 264
Carbohydrate: 30 g
Protein: 18 g
Fat: 8 g
Saturated fat: 3 g
Sodium: 788 mg
Fiber: 2 g
Exchanges per serving: 2 starch, 1/2 vegetable, 1 high-fat meat
Carbohydrate choices: 2

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

Caribbean chicken salad

Preparation time: 25 minutes

3 cups diced, cooked chicken breast (approximately 1 1/4 pounds)
1 can (8 ounces) crushed pineapple canned in juice, drained well
1/4 cup finely diced celery
1/2 cup toasted walnut pieces
3/4 cup fat-free mayonnaise (not salad dressing style mayonnaise)
1 tablespoon lime juice
1 teaspoon poppy seeds
1/4 teaspoon coarse ground black pepper
1 ripe medium mango, peeled, seeded, and diced into bite-size pieces

Combine chicken, pineapple, celery, and walnuts in a bowl. In a separate bowl, whisk together mayonnaise, lime juice, poppy seeds, and pepper. Spoon over chicken mixture and toss gently to coat. Gently toss in mango. Refrigerate until serving time.

Yield: 4 cups
Serving Size: 1/2 cup

Nutrition Facts

Per Serving:
Calories: 202
Carbohydrate: 13 g
Protein: 24 g
Fat: 6 g
Saturated fat: 1 g
Sodium: 219 mg
Fiber: 1 g
Exchanges per serving: 1/2 starch, 1/2 fruit, 3 very lean meat, 1 fat
Carbohydrate choices: 1

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.

Aloha chicken

Preparation time: 15 minutes
Cooking time: approximately 45 minutes

1 can (15 1/4 ounces) pineapple tidbits in juice, drained, with juice reserved
1/4 cup honey
1/4 cup red wine vinegar
1/8 teaspoon black pepper
1 pound boneless, skinless chicken tenderloins (alternately, 2-inch-wide strips of boneless, skinless chicken breast can be used)
Cooking spray
1/4 cup chopped onion
1/4 cup finely chopped red bell pepper
1/4 cup finely chopped green bell pepper

Preheat oven to 350°F. Combine 1/4 cup of reserved pineapple juice (discard remainder), honey, vinegar, and black pepper in a small bowl; whisk well and set aside. Place chicken in an 8" x 8" baking pan coated with cooking spray. Top evenly with pineapple tidbits, onion, and peppers. Pour juice mixture over. Bake uncovered until chicken is cooked through and vegetables are tender, about 45 minutes.

Yield: 5 servings
Serving Size: 1/5 of recipe

Nutrition Facts

Per Serving:
Calories: 209
Carbohydrate: 29 g
Protein: 21 g
Fat: 1 g
Saturated fat: <1 g
Sodium: 69 mg
Fiber: 1 g
Exchanges per serving: 1 fruit, 1 nonstarchy vegetable, 1/2 other carbohydrate, 3 very lean meat
Carbohydrate choices: 2

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

Western roundup pasta salad

Preparation time: 20 minutes

1 1/2 cups dry tricolor wagon wheel pasta
1 cup frozen (defrosted) or canned (drained) whole kernel corn
1 cup canned, no-salt-added kidney beans, drained
1/4 cup chopped black olives
1/3 cup chopped fresh tomato
1/4 cup chopped green pepper
1/4 cup sliced green onion
1/2 cup low-fat grated Cheddar cheese
2 tablespoons lemon juice
3 tablespoons corn oil
1/2 teaspoon chili powder

Prepare pasta according to package directions by cooking it in boiling water. When pasta is tender, drain, rinse with cool water, and drain again. Place pasta in mixing bowl. Add corn, kidney beans, black olives, tomato, green pepper, green onion, and grated Cheddar cheese. Toss lightly to distribute ingredients. Whisk lemon juice, corn oil, and chili powder together in small bowl until blended. Pour dressing over pasta and toss. Pack in resealable plastic food containers and chill until serving time.

Yield: 7 portions
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 212
Carbohydrate: 29 g
Protein: 9 g
Fat: 9 g
Saturated fat: 1 g
Sodium: 107 mg
Fiber: 5 g
Exchanges per serving: 1 1/2 starch, 1 vegetable, 1/2 medium-fat meat, 1 fat
Carbohydrate choices: 2

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

Tuna penne pasta salad

Preparation time: 15 minutes
Cooking time: 12–14 minutes

1 1/2 cups penne
1 can (12 ounces) water-packed albacore solid white tuna, drained and flaked
12 grape (or cherry) tomatoes, quartered
1/4 cup kalamata olives, chopped
1/2 cup chopped green onion
1 1/2 tablespoons olive oil
3 tablespoons balsamic vinegar
2 cloves garlic, minced
1/8 teaspoon coarse ground black pepper
5 1/2 cups arugula (or spring mix greens)

Cook pasta according to package directions, omitting any salt. Drain well, run under cool water, and drain well again.

In a large bowl, combine tuna, tomatoes, olives, green onion, and cooled pasta. Set aside. In a small bowl, whisk together olive oil, vinegar, garlic, and pepper. Pour over pasta mixture and toss gently to coat. Spoon 1 cup pasta mixture over 1 cup arugula. Refrigerate leftover pasta separately from arugula. Tastes great leftover.

Yield: 5 1/2 cups pasta
Serving Size: 1 cup pasta and 1 cup arugula

Nutrition Facts

Per Serving:
Calories: 240
Carbohydrate: 23 g
Protein: 19 g
Fat: 8 g
Saturated fat: 1 g
Sodium: 336 mg
Fiber: 2 g
Exchanges per serving: 1 starch, 1 1/2 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.

Tortellini toss

Preparation time: 20 minutes
Chilling time: 6 hours

1 package (9 ounces) refrigerated rainbow-herb, five-cheese tortellini
8 ounces fresh mushrooms, thickly sliced
5 ounces (approximately 1 cup) cherry or grape tomatoes, quartered
1 bottle (8 ounces) fat-free Italian dressing

Fill a 2-quart pot 2/3 full with water and bring to a boil. Add tortellini. Reduce heat to a gentle boil (to avoid breaking open tortellini), and cook, stirring occasionally, 6-7 minutes or until pasta is tender but firm. Drain tortellini, rinse with cool water, and drain well again.

In a large bowl, combine cooked tortellini, mushrooms, and tomatoes. Drizzle with dressing and toss to coat. Cover and refrigerate at least 6 hours to allow flavors to blend; toss twice during chilling to recoat tortellini.

Yield: 5 1/2 cups
Serving Size: 1 cup

Nutrition Facts

Per Serving:
Calories: 168
Carbohydrate: 25 g
Protein: 8 g
Fat: 4 g
Saturated fat: 2 g
Sodium: 670 mg
Fiber: 1 g
Exchanges per serving: 1 1/2 starch, 1/2 vegetable,1 fat
Carbohydrate choices: 2

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

Tomato basil tortellini

Preparation time: 5 minutes
Cooking time: approximately 12–13 minutes

1 package (9 ounces) refrigerated cheese tortellini
1 can (14.5 ounces) no-salt-added crushed tomatoes
1/4 cup fresh basil (or 1 teaspoon dried basil), more or less to taste
1/4 cup finely shredded, part-skim mozzarella cheese
1/8 teaspoon crushed red pepper flakes, more or less to taste

Cook tortellini according to package directions and drain well. Meanwhile, heat tomatoes. Place tortellini in a microwave-safe serving dish. Top evenly with tomatoes. Sprinkle with basil, cheese, and crushed red pepper flakes. Microwave for 45–60 seconds on high, or until cheese melts.

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

Nutrition Facts

Per Serving:
Calories: 238
Carbohydrate: 35 g
Protein: 11 g
Fat: 6 g
Saturated fat: 3 g
Sodium: 298 mg
Fiber: 3 g
Exchanges per serving: 2 starch, 1 nonstarchy vegetable, 1 medium-fat meat
Carbohydrate choices: 2 1/2

Tangy cheese tortellini

Preparation time: 30 minutes

1/4 cup sun-dried tomatoes (not oil-packed)
1/2 cup hot water
1 tablespoon olive oil
2 large cloves garlic, peeled and minced
1/2 cup chopped red pepper
1 teaspoon dried oregano
1 small zucchini, chopped
1 package (9 ounces) low-fat fresh cheese tortellini
1 tablespoon fresh grated Parmesan cheese

Combine tomatoes and hot water in a small bowl; allow tomatoes to soak for 15 minutes. Drain and finely chop the tomatoes. Set aside. Heat oil in a nonstick skillet. Add the garlic, pepper, and oregano, sautéing 2 to 3 minutes. Stir in zucchini and sauté an additional 2 minutes. Stir in tomatoes and keep mixture warm. Cook the tortellini according to package directions. Drain. Mix in warm tomato mixture. Sprinkle with Parmesan cheese and serve.

Yield: 4 servings
Serving Size: 1/4 recipe

Nutrition Facts

Per Serving:
Calories: 185
Carbohydrate: 24 g
Protein: 8 g
Fat: 7 g
Saturated fat: 2 g
Sodium: 260 mg
Fiber: 3 g
Exchanges per serving: 2 starch, 1 fat
Carbohydrate choices: 1 1/2

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

Stir-fry beef and spaghetti

Preparation time: 50 minutes
Cooking time: 10 minutes

3 plus 1 tablespoons cornstarch
1/3 cup low-sodium soy sauce, divided
1 clove garlic, minced
1/2 teaspoon ground ginger
1/4 teaspoon pepper
12 ounces boneless beef round steak, trimmed of fat and cut into thin strips
2 cups cold water
8 ounces spaghetti, fusilli, or linguine, uncooked
2 plus 1 teaspoons oil
2 medium carrots, thinly sliced
1 large onion, cut into bite-size chunks
1 package (10 ounces) frozen cut green beans, thawed and drained
Toasted sesame seeds (optional)

In a small bowl, blend 1 tablespoon of the cornstarch and 1 tablespoon of the soy sauce with the garlic, ginger, and pepper. Add beef; marinate 30 minutes in refrigerator. In another small bowl, blend the remaining 3 tablespoons of cornstarch into the water; stir in the remaining soy sauce; set aside. Prepare pasta according to package directions; drain. Add 1 teaspoon of the oil to pasta and toss to coat. In a nonstick skillet, heat the remaining 2 teaspoons of oil. Add meat mixture and stir-fry 1 minute. Remove meat from pan. Add carrots and onion and stir-fry until tender-crisp. Stir in meat, green beans, and the water and cornstarch mixture. Cook, stirring constantly, until mixture is translucent and thick. Arrange hot pasta on serving platter and top with meat mixture. Garnish with sesame seeds, if desired.

Yield: about 12 cups
Serving Size: 2 cups

Nutrition Facts

Per Serving:
Calories: 291
Carbohydrate: 44 g
Protein: 18 g
Fat: 5 g
Saturated fat: 1 g
Sodium: 713 mg
Fiber: 4 g
Exchanges per serving: 2 1/2 starch, 1 vegetable, 2 very lean meat
Carbohydrate choices: 3

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.

Spinach mushroom lasagna

Preparation time: 40 minutes
Cooking Time: 35 minutes
Standing Time: 10 minutes

9 uncooked lasagna noodles
1 container (16 ounces) fat-free cottage cheese
1/4 cup liquid egg substitute
2 cups (8 ounces) finely shredded part-skim mozzarella cheese, divided
3/4 teaspoon dried Italian seasoning
1/2 teaspoon garlic powder
1/8 teaspoon black pepper
Cooking spray
1 tablespoon water
8 ounces baby bella mushrooms, sliced (or large portabellas, chopped)
1 small onion, finely diced
1 package (10 ounces) frozen chopped spinach, thawed and well drained
1 jar (26 ounces) marinara sauce

Preheat oven to 350°F. Cook noodles according to package directions, omitting any salt. Leave in cooking water and set aside. In a large bowl stir together cottage cheese, egg substitute, 1 1/2 cups mozzarella cheese, Italian seasoning, garlic powder, and black pepper; set aside. Coat a nonstick skillet with cooking spray, add 1 tablespoon water, and sauté mushrooms and onion over medium heat 5–6 minutes, or until onion is tender. Drain off any remaining liquid. Stir in spinach and set aside.

Coat an 11" x 7" baking dish with cooking spray. Drain noodles well. Layer 3 noodles, half of cheese mixture, half of spinach mixture, and 1/3 of pasta sauce. Repeat layers. Top with remaining 3 noodles and remaining pasta sauce. Bake uncovered for 30 minutes. Sprinkle with remaining 1/2 cup mozzarella and bake for 5 minutes more, or until cheese melts. Let stand 10 minutes before cutting.

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

Nutrition Facts

Per Serving:
Calories: 231
Carbohydrate: 24 g
Protein: 18 g
Fat: 7 g
Saturated fat: 3 g
Sodium: 780 mg
Fiber: 3 g
Exchanges per serving: 1 starch, 1 1/2 vegetable, 1 1/2 medium-fat meat
Carbohydrate choices: 2

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

Saucy shells

Preparation time: 5 minutes
Cooking time: approximately 20 minutes

10 ounces medium shells
1 can (10 3/4 ounces) condensed 98% fat-free, 30% less sodium tomato soup (such as Campbell’s Healthy Request)
5 slices (3/4 ounce apiece) fat-free American cheese
Black pepper to taste

Cook pasta according to package directions, omitting any salt. Drain well. Warm condensed soup in a large saucepan (do not add water to it). Add cheese and whisk until melted, mixing well. Stir in pasta, coating evenly with sauce. Add black pepper to taste and toss to mix.

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

Nutrition Facts

Per Serving:
Calories: 113
Carbohydrate: 21 g
Protein: 5 g
Fat: 1 g
Saturated fat: <1>

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

Spinach lasagna

Preparation time: 15 minutes
Baking time: 30 minutes
Cooling time: 20 minutes

1/4 cup skim milk
1 container (15 ounces) light ricotta cheese
1 jar (about 32 ounces) meatless spaghetti sauce
7 lasagna noodles, cooked and drained
1 bunch (1 pound) fresh spinach, washed, dried, and torn into pieces
1/2 cup grated Parmesan cheese
1/2 cup sliced almonds
2 cups shredded reduced-fat mozzarella cheese

Preheat oven to 350°F. Mix the milk and ricotta cheese in a small bowl; set aside. Lasagna is made by building alternating layers of noodles, cheese, sauce, and other ingredients. First, cover the bottom of a 9"x13" baking pan with about half of the sauce. Follow with layers of half the noodles, half the spinach pieces, half the ricotta mixture, half the Parmesan cheese, half the almonds, and half the mozzarella cheese. Again starting with the sauce, repeat the layers, reserving a little sauce and some almonds to sprinkle on top. Bake for 30 minutes; let sit 10 minutes before cutting into 8 squares. Serve warm.

Yield: 8 servings
Serving Size: 1/8 pan

Nutrition Facts

Per Serving:
Calories: 384
Carbohydrate: 37 g
Protein: 21 g
Fat: 18 g
Saturated fat: 7 g
Sodium: 860 mg
Fiber: 6 g
Exchanges per serving: 2 starch, 2 meat
Carbohydrate choices: 2

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.

Pasta pancakes

Preparation time: 20 minutes
Cooking time: 15 minutes

8 ounces vermicelli or angel hair pasta
1 1/2 cups tomato sauce
3 eggs
1/3 cup skim milk
3 tablespoons Parmesan cheese
1 cup cooked diced chicken breast
3/4 cup frozen peas, thawed and drained
1/4 teaspoon pepper
2 plus 2 teaspoons oil

Preheat oven to 300°F. Prepare pasta according to package directions; drain. Place tomato sauce in small saucepan and warm over low heat. Beat eggs, milk, and Parmesan cheese in large mixing bowl. Add pasta, chicken, peas, and pepper; toss until blended. Pour 2 teaspoons of the oil into a large nonstick skillet; place over medium heat. Toss pasta mixture again and measure out about 1/2 cup of the mixture into the skillet for each pancake. (Prepare 4 at a time.) Flatten mixture into an even layer. Cook about 1 minute, then slide a spatula under each pancake to prevent sticking. Continue cooking 3 more minutes, and then flip pancakes and cook 3 more minutes, shaking the pan occasionally to prevent sticking. Slide pancakes onto baking sheet and keep warm in oven while preparing remaining pancakes. Repeat the procedure with the remaining 2 teaspoons of oil and the remaining mixture. When all 8 pancakes are done, top with tomato sauce and serve.

Yield: 8 pancakes
Serving Size: 1 pancake

Nutrition Facts

Per Serving:
Calories: 220
Carbohydrate: 28 g
Protein: 13 g
Fat: 6 g
Saturated fat: 1 g
Sodium: 475 mg
Fiber: 2 g
Exchanges per serving: 2 starch, 1 lean meat
Carbohydrate choices: 2

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.

Orzo stuffed peppers

Preparation time: 25 minutes
Baking time: 45 minutes

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

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

Yield: 6 peppers
Serving Size: 1 pepper

Nutrition Facts

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

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.