Just when you feel a sugar craving coming on after dinner, think twice about that dish of ice cream. Finish off a great meal with one of these low-sugar orange cream treats. They’re cool, refreshing and just sweet enough to quench a sugar craving.

Preparation time: 4 hours (mostly freezing time)
Yield: 8 servings

1 can (16 ounces) mandarin oranges in light
syrup, undrained
8 ounces vanilla lowfat yogurt
2 tablespoons Splenda
8 frozen pop molds
8 wooden Popsicle-type sticks

Step 1
Place the oranges and yogurt in a blender and add the Splenda. Blend to desired consistency, approximately 2 minutes.

Step 2
Pour the mixture into a measuring cup with a spout. Pour the mixture into freezer molds. Freeze until firm . overnight is best.

Per serving: Kcalories 60 (From Fat 4); Fat 0g (Saturated 0g); Cholesterol 1mg; Sodium 22mg; Carbohydrate 14g (Dietary Fiber 0g); Protein 2g.
Exchanges: 1.2 fruit, 1.2 milk

Whole Grain GORP

Good Old Raisins and Peanuts (known by generations of kids and hikers as GORP) gets an update with delicious whole-grain cereal choices and readily available dried fruits.

Use golden raisins, diced dried apricots, or any other fruit that appeals to you. It’s a great anytime snack to keep ready and waiting in resealable plastic bags in your pantry.

GORP makes for a mighty healthy treat too, as long as portions are well controlled. A good source of protein and fiber makes GORP a good glucose-controlling snack.

Dried fruit is a great way to get in your fruit servings, but it’s still a concentrated form of sugar and if eaten excessively can send blood sugars to the moon.

Nuts are an excellent source of heart-healthy monounsaturated fats, but still a quarter cup packs about 200 kcalories. Enjoy this tasty treat (courtesy of food writer Heather Dismore) and its nutritional benefits, in moderation, as always.

Preparation time: 5 minutes
Yield: 6 servings

2 cups bite-sized honey nut wheat shredded wheat
1.2 cup toasted unsalted almonds
1.2 cup dried cranberries

1 Combine all ingredients in a resealable plastic bag. Shake to mix thoroughly.
2 Store in your pantry for up to one week.

Per serving: Kcalories 165 (From Fat 54); Fat 6g (Saturated 1g); Cholesterol 0mg; Sodium 24mg; Carbohydrate 22g (Dietary Fiber 3g); Protein, 4g.
Exchanges: 1.2 starch, 1.2 fruit, 1 fat

Make cucumber soup even more refreshing by adding naturally tart yogurt. Yogurt, plus the nonfat sour cream in this recipe, makes this soup a substantial and satisfying starter course for lunch or dinner. Or add a punch of lemon zest to create a tangy palate cleanser between courses.

Preparation time: 20 minutes
Cooking time: 15 minutes
Yield: 4 servings

Ingredients:
Nonstick cooking spray
1 large or 2 small cucumbers, peeled, seeded, and cut into 1.4-inch slices (2 cups)
2 shallots, minced
1.4 cup white wine
2 cups low-sodium chicken broth
1.4 teaspoon pepper
1.8 teaspoon salt
1.2 cup nonfat sour cream
1.2 cup plain nonfat yogurt
4 fresh dill weed sprigs

Step 1
Coat a large skillet with the cooking spray and place over medium heat until hot. Saute the cucumber and shallots, tossing or stirring frequently until soft and translucent (about 5 minutes).

Step 2
Stir in the wine and chicken broth. Bring to a boil and simmer for 10 minutes. Add the pepper and salt. Continue to simmer for 2 minutes. Remove from heat.

Step 3
Place the contents of the skillet in an electric blender or a food processor, cover, and process until smooth.

Step 4
Pour the mixture into a bowl. Let cool slightly. With a wire whisk, stir in the sour cream and yogurt. Cover and chill. Garnish with the dill weed sprigs.

Per serving: Kcalories 66 (From Fat 8); Fat 1g (Saturated 0g); Cholesterol 3mg; Sodium 186mg; Carbohydrate 10g (Dietary Fiber 1g); Protein 5g.
Exchanges: 1.2 vegetable, 1.2 nonfat milk

Cauliflower Parmesan Soup

This soup is warm, hearty, and perfect for a cool day. We substitute 2 percent milk, which has just enough fat to prevent curdling, in place of cream. The 2 percent milk has reduced this soup’s fat content by nearly 50 percent. Remember to always try to use a lowfat version of dairy products.

This dish is reminiscent of a creamy potato soup, with far fewer calories and starch. Cauliflower, a cruciferous vegetable high in vitamin C and fiber, can be a great substitute for potatoes in many traditional recipes. Try using cauliflower next time you are about to whip up a batch of mashed potatoes. You may be pleasantly surprised not only with the taste but also with the modest effect this dish has on your blood sugar.

Preparation time: 15 minutes
Cooking time: 40 to 45 minutes
Yield: 4 servings

1 head cauliflower cut into chunks
2 shallots, chopped
3 cups 2 percent milk
1.2 cup grated Parmesan cheese
2 tablespoons lemon juice
2 tablespoons honey
1.2 teaspoon kosher salt
1.2 tablespoon pepper

Step 1
In a large pot, place the cauliflower, shallots, and milk and bring to a boil. Reduce heat to a simmer until the cauliflower is tender, about 35 minutes.

Step 2
Transfer to a blender and puree until smooth (always be extra careful when blending hot liquids), or use a rotary beater to achieve a smooth consistency. While the soup is blending, add the cheese and process until smooth. Finish by adding the lemon juice, honey, salt, and pepper.

Per serving: Kcalories 216 (From Fat 59); Fat 7g (Saturated 4.g); Cholesterol 23mg; Sodium 324mg; Carbohydrate 28g (Dietary Fiber 3g); Protein 14g.
Exchanges: 2 vegetable, 1 medium-fat meat, 1 reduced fat milk

Vegetable Soup

When you prepare vegetable soup, first add the items that require longer cooking (such as beets and carrots) and later add quick-cooking ingredients (such as spinach and tomatoes). You’ll have all your vegetables just where you want them, done to perfection when your soup is finished. However, this procedure does require your time and attention.

Another way to make sure that all the vegetables finish cooking about the same time is to cut the longer-cooking ones (such as potatoes) into smaller pieces and the faster-cooking types (such as squash) into larger chunks.

Preparation time: 15 minutes
Cooking time: 30 minutes
Yield: 4 servings

Nonstick cooking spray
1.2 cup diced onions
1.2 cup diced celery
1.2 cup diced carrots
1 cup diced fresh yucca
1.2 cup diced fresh tomatoes
1.2 cup diced zucchini
1 bay leaf
1.8 teaspoon thyme
1.2 teaspoon oregano
2 cups low-sodium chicken broth
1.8 teaspoon white pepper

Steps 1
Choose a large pot with a tightly fitting lid. Coat the pot with the nonstick spray and cook, stirring constantly, the onions, celery, and carrots until the onions are translucent (about 5 to 7 minutes). You can spray the pot with additional cooking spray or add a little stock or water if the vegetables begin to stick or burn. Add the yucca, tomatoes, zucchini, bay leaf, thyme, oregano, chicken broth, and white pepper and stir to combine.

Steps 2
Bring the vegetable soup to a boil over high heat, uncovered, and then simmer, covered, for 20 minutes.

Steps 3
Remove the bay leaf and serve immediately as a light lunch or mini meal.

Note: Adding salt is optional, but it does increase the sodium level.

Per serving: Kcalories 124 (From Fat 10); Fat 1g (Saturated 1g); Cholesterol 2mg; Sodium 85mg; Carbohydrate 26g (Dietary Fiber 3g); Protein 3g.
Exchanges: 1 starch, 2 vegetable

Potato Leek Soup

This soup is great basic comfort food. Leeks (which look sort of like overgrown green onions) must be sliced and then soaked and washed thoroughly to remove dirt and sand deep down in the bulb.

Swish sliced leeks around in a bowl of cold water. Soak them for a few minutes until the dirt and grit settle to the bottom of the bowl. Lift the leeks out of the water and drain on a paper towel. Repeat the procedure again with fresh water.

Preparation time: 20 minutes
Cooking time: 25 minutes
Yield: 4 servings

Ingredients:
Nonstick cooking spray
1 large leek, chopped and rinsed (donft use
the dark green part of leek)
2 cups potatoes, peeled and cut into 1.4-inch
cubes
2 cups low-sodium chicken broth
1.4 teaspoon pepper
1.8 teaspoon salt

Step 1
Coat a large pot with cooking spray and place over medium heat until hot. Add the leeks. Saute until soft and translucent.

Step 2
Add the potatoes and chicken broth. Bring to a boil and simmer for 10 to 15 minutes, until the potatoes are cooked. Add the pepper and salt. Continue to simmer for 2 minutes. Remove from the heat.

Step 3
Place half of contents of the pot into a blender, cover, and process until smooth.

Step 4
Carefully pour the blender mixture back into the pot with the remaining broth and potatoes. Stir together with a wire whisk. Bring back to a simmer.

Per serving: Kcalories 87 (From Fat 8); Fat 1g (Saturated 0g); Cholesterol 2mg; Sodium 134mg; Carbohydrate 17g (Dietary Fiber 2g); Protein 3g.
Exchanges: 1 starch, 1.2 vegetable

Biscotti are a great treat, and now you can enjoy them homemade, and without all the calories and sugar. It is easy to make and takes no time. It’s also half the calories and carbohydrates of the usual crusty cookie.

Preparation time: 1 hour
Cooking time: 45 minutes
Yield: 20 servings

Nonstick cooking spray
1.2 cup almonds, toasted and roughly chopped
1.2 cup all-purpose flour
1.3 whole-wheat flour
1.4 cup unsweetened cocoa powder
2 teaspoons instant coffee crystals
1.2 teaspoon baking soda
1.8 teaspoon salt
1.2 cup Splenda for Baking
1 egg
1 egg white
1 teaspoon vanilla extract
1 teaspoon almond extract

Step 1
Preheat the oven to 350 degrees. Line a large baking sheet with aluminum foil. Spray the foil with nonstick cooking spray.

Step 2
In a food processor, combine 1.4 cup of the almonds and the all-purpose flour, wholewheat flour, cocoa powder, coffee crystals, baking soda, and salt. Process until the nuts are finely ground, approximately 2 minutes. Transfer the mixture to a large mixing bowl.

Step 3
In the food processor, combine the Splenda, egg, egg white, vanilla extract, and almond extract. Mix until the mixture is slightly thickened, roughly 2 minutes. Add the egg mixture to the flour mixture in the mixing bowl. Stir in the remaining 1.4 cup almonds.

Step 4
Use half the batter to form a log (approximately 5 to 7 inches long) on one-half of the foil-lined baking sheet. Repeat with the remaining dough on other half of the baking sheet. Bake until firm, approximately 15 minutes. Cool approximately 10 minutes. Reduce the oven temperature to 300 degrees.

Step 5
Place the logs on a cutting board. Using a serrated bread knife, cut each log into approximately 10 1.2-inch diagonal slices. Return the slices to the baking sheets. Bake until the cut sides feel dry to the touch, approximately 20 minutes. Cool completely and store in an airtight container.

Per serving (1 biscotti): Kcalories 60 (From Fat 15); Fat 2g (Saturated 0g); Cholesterol 11mg; Sodium 30mg; Carbohydrate 10g (Dietary Fiber 1g); Protein 2g.
Exchanges: 1 starch

This recipe makes any morning special. It’s just as quick as “regular” oatmeal, but adding fresh blueberries gives your antioxidant levels a boost and your taste buds a treat. If fresh blueberries aren’t in season, you can substitute frozen. Choose blueberries frozen without additional sugars and thaw them before adding them to your cereal.

Preparation time: 5 minutes
Cooking time: 3 minutes
Yield: 2 servings

Ingredients:
1 cup rolled oats
2 cups water
2 teaspoons honey
1 cup fresh blueberries

Step 1
In a microwave-safe bowl, combine the oats and water. Microwave on high for 3 minutes.

Step 2
Remove the bowl from the microwave and stir in the honey and then the blueberries.

Per serving: Kcalories 218 (From Fat 25); Fat 3g (Saturated 0g); Cholesterol 0mg; Sodium 6mg; Carbohydrate 43g (Dietary Fiber 6g); Protein 7g.
Exchanges: 2 starch, 1 fruit

Blueberry and Almond Pancakes

Blueberries are the best source of antioxidants compared with all other fruits. Almonds are also the best nut source of another antioxidant, vitamin E. Enjoy the tasty fruit and crunchy nuts along with this breakfast favorite, shown in the color section.

Preparation time: 10 minutes
Cooking time: 5 to 7 minutes
Yield: 4 servings (total 16 pancakes)

Ingredients:

1.2 cup all-purpose flour3.4 cup whole-wheat flour
2 teaspoons apple juice concentrate
2 teaspoons baking powder
1.4 teaspoon salt
11.2 teaspoons unsweetened applesauce
11.4 cups lowfat milk
1.8 teaspoon almond extract
3 egg whites, or 6 tablespoons egg substitute
3.4 cup fresh blueberries, or frozen berries,
thawed
1 tablespoon almond slivers, crushed
Nonstick cooking spray

Step 1

In a bowl, combine the all-purpose flour, whole-wheat flour, apple juice concentrate, baking powder, and salt; set aside.

Step 2

In another bowl, combine the applesauce, milk, almond extract, egg whites, blueberries, and almonds; stir well. Add the flour mixture. Stir until you achieve a fairly smooth batter consistency, approximately 2 minutes. Feel free to leave a few lumps, because overmixing can result in a tougher finished pancake.

Step 3

Coat a large skillet with the cooking spray; place over medium heat until hot. Spoon 1.4 cup batter for each pancake. When bubbles form on top of the pancakes, turn them over. Cook until the bottom of each pancake is golden brown.

Per serving: Kcalories 209 (From Fat 21); Fat 2g (Saturated 1g); Cholesterol 3 mg; Sodium 419mg; Carbohydrate 38g (Dietary Fiber 4g); Protein 10g.
Exchanges: 21.2 starch, 1.2 fat

Whole Wheat Waffles

This recipe is reason alone to invest in a waffle iron. Look for one with nonstick coating for easy waffle removal. Make sure you let the batter rest for the full 11.2 hours before making the waffles. You’ll get waffles with a much lighter texture and better flavor.

Preparation time: 90 minutes
Cooking time: 4 minutes per waffle
Yield: 4 servings

Ingredients:
1 cup evaporated skim milk
1 teaspoon active dry yeast
1 cup whole-wheat flour
1.2 teaspoon orange zest
1.8 teaspoon vanilla extract
2 packets Splenda
Nonstick cooking spray

Step 1

Warm the milk and dissolve the yeast in it. In a bowl, mix the yeast mixture with the flour, orange zest, vanilla, and Splenda. Let sit, covered, at room temperature for 11.2 hours.

Step 2

Using a waffle maker coated with nonstick cooking spray, prepare the waffles, following the manufacturerfs instructions.

Tip: Instead of syrup, serve these beauties with Warm Pineapple Salsa.
Per serving: Kcalories 157 (From Fat 7); Fat 1g (Saturated 0g); Cholesterol 3mg; Sodium 76mg; Carbohydrate 30g (Dietary Fiber 4g); Protein 9g.
Exchanges: 11.2 starch, 1.2 milk<

Crunchy Granola Toast

Here is the crunchy cousin to French toast.

The sweetness of the granola makes syrup totally unnecessary, so skip it and save your blood sugar. If you really need the extra sweetness, try topping with perfectly ripe sliced bananas.

Preparation time: 5 minutes
Cooking time: 6 minutes
Yield: 4 servings

Ingredients:
2 egg whites, lightly beaten
2.3 cup lowfat milk
1 teaspoon grated orange zest
1 teaspoon vanilla extract
1 cup lowfat granola, crushed
1 tablespoon unsalted butter
8 thin slices whole-wheat or multigrain bread

Step 1
In a bowl, whisk the egg whites, milk, orange zest, and vanilla extract until blended.

Step 2
Place the granola in another bowl. Dip each slice of bread into the egg mixture and then
into the granola.

Step 3
Melt one-fourth of the butter in a large skillet over medium heat. Place 2 coated bread slices in the skillet; cook approximately 3 minutes. Turn and cook on the other side until golden brown, approximately 3 minutes.

Step 4
Prepare the remaining bread slices in the same manner.

Per serving: Kcalories 254 (From Fat 58); Fat 6g (Saturated 2g); Cholesterol 10mg; Sodium 343mg; Carbohydrate 41g (Dietary Fiber 2g); Protein 11g.
Exchanges: 21.2 starch, 1 fat

People with diabetes can eat great food! We don’t have to prove that statement anymore.

The recipes here at Diabetes Recipes show that you can follow a diabetic diet at home or anywhere you travel and still enjoy a five star meal. You just have to know how to cook it or where to go to get it.

More and more eating is being done away from home or, if at home, from food in the form of take-out from a local supermarket or restaurant, and people with diabetes want to know what they can and can’t eat.

This site will show you how to prepare great foods in your own home and a guide to eating out in restaurants and fast-food places.

Is diet important for a person with diabetes? Do salmon swim upstream? The answer is YES. Of course, there’s much more to managing diabetes than diet alone. Here you will discover great diabetes diet recipes and learn more about diabetes care.

Diabetes is a disease with which you can live. We show you not only how to live with diabetes but also how to thrive with diabetes.

It requires that you think about every aspect of your lifestyle, and we try to cover all the issues. But it starts with the way you eat, because diet is central to a healthy lifestyle.

Here you will learn what to eat, how much to eat, and, especially, how to prepare your food so that the fact that you have diabetes doesn’t prevent you from enjoying a variety of delicious cuisines.

In this recipe, this old-school mousse gets a 21st-century update. Vary your spices to change the flavor profile: Substitute cilantro and red pepper flakes for the paprika and dill, or throw in a little prepared horseradish to kick up the spice quotient.

Choose a fun silicon mold (such as a rooster, fish, or shamrock) to make it festive. Or look for minimolds to make individual portions of this great starter. If you use a metal or glass mold, dip it in warm water for a minute or so before removing the mousse from the mold so it will come out easily.

Preparation time: 10 minutes, plus 3 to 4 hours chilling time
Yield: 8 servings

Ingredients:
1 tablespoon unflavored gelatin
2 tablespoons lemon juice
1 slice onion
1.2 cup boiling water
1.2 cup mayonnaise
1 can (15 ounces) red salmon, drained
1.4 teaspoon paprika
1.4 teaspoon dry dill weed
1 cup lowfat sour cream

Step 1
In a food processor, combine the gelatin, lemon juice, onion, and water. Blend for 45 seconds.

Step 2
Add the mayonnaise, salmon, paprika, and dill and blend until smooth, approximately 45 seconds.

Step 3
Add the sour cream and blend. Pour the mixture into a mold or loaf pan. Refrigerate until set, approximately 3 to 4 hours.

Per serving: Kcalories 213 (From Fat 159); Fat 18g (Saturated 4g); Cholesterol 45mg; Sodium 293mg; Carbohydrate 5g (Dietary Fiber 0g); Protein 11g.
Exchanges: 11.2 lean meat, 3 fat, 1.2 milk

Shrimp Quesadillas

This recipe puts a nice twist on the classic Mexican dish. Though shellfish is a significant source of cholesterol, it’s very low in total and saturated fat — a great alternative to high-fat meats. Just be sure to limit cholesterol intake from animal products the rest of the day.

Preparation time: 15 minutes
Cooking time: 10 minutes
Yield: 4 servings

Ingredients:
1.3 cup lowfat sugar-free plain yogurt
2 medium plum tomatoes, seeded and chopped
Nonstick cooking spray
4 10-inch whole-wheat tortillas
1 pound canned baby shrimp, cooked
2 teaspoons fresh cilantro, chopped
1 cup (4 ounces) shredded Monterey Jack cheese

Step 1
In a small bowl, combine the yogurt and tomatoes. Set aside.

Step 2
Coat a large skillet with the cooking spray. Place the skillet over medium heat until hot. Add one tortilla to the pan. Top the tortilla with half of the shrimp, 1 teaspoon of the chopped cilantro, and 1.2 cup of cheese. Place a second tortilla on top of the mixture.

Cook the quesadilla until the cheese begins to melt and the bottom tortilla becomes golden brown. Flip the quesadilla over and continue to cook until the cheese is fully melted and the tortillas are lightly browned. Remove from skillet and place on a cutting board.

Step 3
Repeat Step 2 with the remaining tortillas, shrimp, cilantro, and cheese.

Step 4
Slice each quesadilla into 6 pieces. Place 3 pieces and one-fourth of the tomato mixture on each of 4 plates.

Per serving: Kcalories 364 (From Fat 112); Fat 13g (Saturated 6g); Cholesterol 204mg; Sodium 1,653mg; Carbohydrate 33g (Dietary Fiber 6g); Protein  9g.
Exchanges: 2 starch, 1 high-fat meat, 3 very lean meat

Crab Puffs

Crab puffs are the ideal finger food for parties. For this recipe, use the best quality Parmesan cheese you can find — its strong flavor is a terrific complement to the delicate crab and artichoke without adding many calories or much fat. If you’re a fan of spicy food, feel free to bump up the horseradish in this recipe for a sinus-clearing experience.

Preparation time: 20 minutes
Cooking time: 6 to 7 minutes
Yield: 6 servings (4 pieces each)

Ingredients:
3 tablespoons freshly grated Parmesan cheese
1 can (14 ounces) artichoke hearts, drained and chopped
1.2 pound snow crabmeat
1 egg white
1.4 cup lowfat sour cream
1.4 cup lowfat mayonnaise
1 teaspoon fresh squeezed lemon juice
1 teaspoon prepared horseradish
1.2 teaspoon Worcestershire sauce
1 small garlic clove, minced
3 English muffins, halved

Step 1
Preheat the broiler.

Step 2
In a small bowl, reserve 2 tablespoons of the Parmesan cheese. In a medium bowl, combine the remaining 1 tablespoon Parmesan cheese, the chopped artichokes, crabmeat, egg white, sour cream, mayonnaise, lemon juice, horseradish, Worcestershire sauce, and garlic.

Step 3
Place the English muffin halves on a baking pan and spread the crab mixture equally onto each muffin. Sprinkle the reserved Parmesan cheese on top.

Step 4
Place the pan in the freezer for 10 minutes, or until the crab mixture holds its form.

Step 5
Remove the pan from the freezer and place the pan under the broiler for 6 to 7 minutes, or until the muffin topping is lightly browned and bubbly. Cut each muffin into quarters.

Per serving: Kcalories 180 (From Fat 47); Fat 5g (Saturated 2g); Cholesterol 41mg; Sodium 536mg; Carbohydrate 20g (Dietary Fiber 1g); Protein 13g.
Exchanges: 1 starch, 11.2 very lean meat, 1 fat

Mushrooms are a popular and versatile vegetable with numerous health benefits. They’re a great source of dietary fiber as well as many of the B vitamins, which can help support good energy levels.

Restaurant owner Laura Maioglio says that this salad, traditionally of Piemonte, Italy, is made with wild porcini mushrooms and white truffles. If you can’t obtain fresh porcini, cultivated cremini mushrooms still give you a delicious salad. During truffle season at Barbetta, the salad is served with white truffles hunted by the restaurant’s own truffle hounds! Drizzled on top of the mushrooms is the quite luxurious porcini olive oil in which porcini mushrooms steep their flavor into the oil as they sit together. Making your own olive oil can save you money because it costs a bundle in the specialty food stores!

Preparation time: 20 minutes, plus several days for steeping the olive oil
Yield: 4 servings

1 ounce dried porcini mushrooms
1 quart extra-virgin olive oil
10 ounces fresh porcini mushrooms
1 bunch Lolla Rossa lettuce (or substitute red
leaf lettuce)
1 bunch oak leaf lettuce
Juice of 1 lemon
Salt and pepper

Step 1
Prepare your own porcini olive oil by steeping the dried porcini mushrooms in the olive oil. Let stand a few days for the oil to acquire the flavor of the mushrooms. Save the oil you don’t need in this recipe for future use to give any number of dishes a fabulous taste.

Step 2
Put 8 mushrooms aside and slice the remaining mushrooms very thin.

Step 3
On 4 medium-size plates, place a few leaves of Lolla Rossa over a few oak leaf lettuce leaves. Place 1 whole mushroom on either side of the lettuce leaves to look as if the mushrooms are growing between the lettuce leaves. Place the sliced mushrooms in the remaining space on the plate.

Step 4
Drizzle the porcini olive oil and lemon juice over the mushrooms and lettuce, and salt and pepper to taste.

Tip: Drizzle your extra porcini olive oil on steamed or roasted veggies, add a touch of it to risotto during the final stages of cooking, or use it to give a punch of flavor to a marinade.

Per serving (with 2 tablespoons porcini olive oil): Kcalories 286 (From Fat 248); Fat 28g (Saturated 4g); Cholesterol 0mg; Sodium 175mg; Carbohydrate 9g (Dietary Fiber 3g); Protein 4g.
Exchanges: 3 vegetable, 3 fat

Panzanella

“Panzanella” is a traditional Italian bread salad. This dish offers all the classic Mediterranean ingredients — and is a light and fresh dish perfect on a summer day. Use vine-ripened tomatoes from your local farmers market or, better yet, grow them in your own vegetable garden. Either way, this salad offers great nutrition, from the antioxidant-rich tomatoes to the olive oil’s heart-healthy monounsaturated fats.

Preparation time: 20 minutes
Yield: 4 to 6 servings

Dressing:
1 tablespoon chopped garlic
1 tablespoon Dijon mustard
2 tablespoons capers
1 tablespoon Worcestershire sauce
2 tablespoons balsamic vinegar
6 large basil leaves
1 cup olive oil
1.4 teaspoon pepper

Salad:
2 cups chopped tomatoes (1-inch cubes)
2 cups croutons
1.2 cup thinly sliced red onion
12 large basil leaves, chopped
1.2 cup crumbled feta cheese
2 tablespoons capers (optional)
8 to 12 tablespoons dressing
1 head romaine heart, sliced thinly

Dressing:
Step 1
To make the dressing, place the garlic, Dijon mustard, capers, Worcestershire sauce, balsamic vinegar, and basil leaves in a blender.

Step 2
While the blender is running, drizzle the oil in a slow steady stream. Season with pepper and reserve. The dressing keeps for up to 1 week in the refrigerator.

Step 3
In a large mixing bowl, combine the tomatoes, croutons, red onion, basil, feta cheese, and capers, if desired. Toss with 4 tablespoons dressing and taste. Add more dressing if necessary, up to 6 tablespoons.

Step 4
Arrange the romaine lettuce on the bottom of a large platter. Top with tossed panzanella and serve.

Per serving (with 2 tablespoons dressing): Kcalories 349 (From Fat 278); Fat 31g (Saturated 6g); Cholesterol 11mg; Sodium 354mg; Carbohydrate 15g (Dietary Fiber 3g); Protein 5g.
Exchanges: 2 vegetable, 1.2 starch, 1 medium-fat meat, 4 fat

These wraps are quick and easy. They might remind you of a Greek gyro sandwich, but they’re lower in fat because we use boneless skinless chicken breast in our version.

Experiment with different herbs, like basil, and cheeses, like feta, to find the flavor combinations you like. Also, keep this chicken ready and in the freezer for emergency snacking.

It’s great to toss with salad greens, chop into a quick casserole, or make these wraps in minutes.

Preparation time: 20 minutes
Cooking time: 25 minutes
Yield: 2 servings

Nonstick cooking spray
2 boneless, skinless chicken breasts, 4 ounces
each, pounded thin
1 tablespoon lemon juice
1 teaspoon oregano, crushed and dried
2 thin slices Vidalia onion
2 whole-wheat tortillas, 10-inch variety
1.4 cup lowfat plain yogurt
1.4 cup peeled, seeded, and chopped cucumber
1.4 cup crumbled feta cheese
1 teaspoon chopped fresh mint

Step 1
Preheat the oven to 350 degrees. Coat an 8 x 8 inch baking dish with nonstick cooking spray. Brush the chicken breast on both sides with lemon juice and oregano. Place the chicken breast and onion in the baking dish. Bake for approximately 25 minutes.

Step 2
When the chicken is done, transfer to a cutting board and cut into 1.2-inch strips.

Step 3
Spread out the tortillas on a flat surface. Spread equal parts of yogurt on top of the tortillas. Top with equal parts chicken, onion, cucumber, cheese, and mint.

Step 4
Roll up the wraps and serve warm.

Per serving: Kcalories 372 (From Fat 97); Fat 11g (Saturated 4g); Cholesterol 81mg; Sodium 767mg; Carbohydrate 36g (Dietary Fiber 7g); Protein 33g.
Exchanges: 2 starch, 4 lean meat, 1 medium-fat meat, 2 fat

Roast Leg of Lamb

The delectable natural juices of this meat make a simple sauce thatfs hard to beat. Enjoy this tasty leg of lamb!

Preparation time: 10 minutes, plus 1 hour standing time for the lamb
Cooking time: About 11.2 hours
Yield: 6 servings or more

2 tablespoons coriander seeds
1 large clove garlic, minced
1.2 teaspoon sea salt
1 teaspoon freshly ground black pepper
1 leg of lamb, about 5 to 7 pounds, with as much surface fat removed as possible and preferably at room temperature

Step 1
Preheat the oven to 425 degrees.

Step 2
Put the coriander seeds in a plastic bag and crush the seeds with a rolling pin.

Step 3
In a small bowl, mix the crushed coriander with the garlic, salt, and pepper.

Step 4
Using a thin-bladed knife, cut several small slits in the lamb. Press the spice mix into these cuts and rub the remaining spices all over the outer surface of the meat. Set aside in the refrigerator for an hour or more to blend flavors.

Step 5
Spray a large nonstick roasting pan with cooking spray. Put the pan on the stove and place the lamb in the pan. Cook the lamb over medium-high heat, turning to sear and brown all sides.

Step 6
Move the lamb in the pan to the oven, roast the lamb for 30 minutes, and then lower the heat to 350 degrees. Cook another half hour and check the internal temperature of the lamb with a meat thermometer. Continue to check every 10 minutes until the desired temperature is reached. (An internal temperature of 130 degrees indicates medium-rare, and 135 degrees indicates medium. It is also a good idea to check in several places for
doneness. Total cooking time will be less than 11.2 hours.)

Step 7 Before carving the lamb roast, let it rest for a few minutes. Serve with the pan juices.

Per serving: Kcalories 354 (From Fat 130); Fat 14g (Saturated 5g); Cholesterol 162mg; Sodium 316mg; Carbohydrate 1g (Dietary Fiber 1g); Protein 52g.
Exchanges: 6 lean meat

Chicken Breasts with Lemon and Garlic

Remember to remove the skin after the chicken has cooked!

Preparation time: 20 minutes
Cooking time: 25 minutes
Yield: 6 servings

6 chicken breasts, 6 ounces
each, bone in, with skin
Salt
2 tablespoons extra-virgin
olive oil, divided
30 garlic cloves
4 tablespoons butter
Juice of 2 lemons, divided
1 cup dry white wine
3 cups chicken stock or
water
A few thyme sprigs
Zest of 1 lemon, divided

Step 1
A few hours before cooking, season the chicken breasts with salt. Refrigerate the chicken and bring to room temperature when ready to use.

Step 2
In a small sauté pan, heat 1 tablespoon of the olive oil and add the garlic. Cook it over medium-low heat, allowing it to brown but not burn. Shake the pan occasionally or stir the garlic with a spoon to keep it from burning. Add a little water if the garlic starts to brown too much. Cook the garlic until it is soft, about 15 to 20 minutes.

Step 3
Once the garlic is soft, in a large Dutch oven over medium heat, heat the remaining olive oil and 2 tablespoons of butter and slowly brown the chicken, skin side down, until the skin is golden and crisp. Turn the breasts over and reduce the heat to medium-low.

Step 4
Once you flip the breasts, add the garlic and olive oil sauce to the chicken pan. Add half the lemon juice, the white wine, the chicken stock, the thyme, and half the lemon zest. Bring the sauce to a simmer and cover. Continue cooking for approximately 5 to 7 minutes, or until the breasts are cooked through and tender, but not dried out. Check the chicken and sauce occasionally, stirring as needed. If the pan begins to dry, add a little water to maintain about a half inch of liquid in the pan.

Step 5
When the chicken is cooked and its juices run clear, remove it from the pan to a warm serving platter. Keep warm. Increase the heat in the skillet until the sauce begins to boil, and then shut off the heat and add the remaining 2 tablespoons butter. Adjust the seasonings with salt, pepper, and the remaining lemon juice, if desired. Pour the sauce over the chicken.

Step 6
Garnish with the remaining lemon zest. Remove the chicken skin before eating.

Per serving: Kcalories 288 (From Fat 153); Fat 17g (Saturated 7g); Cholesterol 91mg; Sodium 660mg; Carbohydrate 7g (Dietary Fiber 1g); Protein 26g.
Exchanges: 4 very lean meat, 3 fat