INGREDIENTS
6 flounder or sole filets (1-1/2 pounds total), thawed if frozen
1/3 cup plain low-fat yogurt
2 Tablespoons grated Parmesan cheese
1 Tablespoon Dijon mustard
1 Tablespoon fresh lemon juice
1-1/2 teaspoons prepared horseradish, drained
DIRECTIONS
Preheat the broiler and prepare the broiler pan with non-stick pan spray. Arrange the fish on the broiler pan.
In a small bowl, combine the yogurt, Parmesan, mustard, lemon juice, and horseradish. Spread the mixture over both sides of the filet.
Broil about 8 inches from the heat, turning once, for about 6 minutes, or until the fish flakes easily with a fork.
Nutritional Information Per Serving (about 3-1/2 ounces Fish):
Calories: 122, Fat: 2g, Cholesterol: 62mg, Sodium: 166mg, Carbohydrate: 1g, Dietary Fiber: 0g, Sugars: 1g, Protein: 23g Diabetic Exchanges: 3 Very Lean Meat
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INGREDIENTS
1 chicken, cut in 8 pieces (about 3 pounds)
2 teaspoons olive oil
1/4 cup chopped fresh basil leaves, or 2 tsp dried basil
1 tablespoon chopped fresh oregano leaves, or 1 tsp dried oregano
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
40 cloves garlic, separated, peeled
4 ribs celery, cut into 1-inch pieces
1 cup chopped onion
1/4 cup chopped fresh parsley
3/4 cup dry white wine
2 tablespoons fresh lemon juice
DIRECTIONS
Preheat the oven to 375 degrees F. Prepare a medium baking dish with olive oil flavored nonstick pan spray.
Place the chicken in the prepared baking dish and brush with oil. Sprinkle basil, oregano, salt, and pepper over the chicken. Spread the garlic cloves, celery, onion, and parsley over and around the chicken. Pour the wine and lemon juice into the baking dish.
Cover with foil and bake for 40 minutes. Uncover and bake for an additional 30 minutes.
Nutritional Information Per Serving (2 pieces chicken with skin):
Calories: 350, Fat: 18g, Cholesterol: 111mg, Sodium: 413mg, Carbohydrate: 7g, Dietary Fiber: 1g, Sugars: 4g, Protein: 37g Diabetic Exchanges: 1 Vegetable, 5 Lean Meat, 1 Fat
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INGREDIENTS
8 ounces uncooked ziti or mostaccioli pasta
1/2 pound Japanese or other small eggplant, un-peeled
1 Tablespoon olive oil
2 cloves garlic, minced
3/4 cup reduced-sodium beef broth
2 Tablespoons tomato paste
1/4 teaspoon crushed red pepper flakes
1/4 cup packed chopped fresh basil, or 2 tsp dried basil
1/4 cup (1 ounce) grated Romano cheese
DIRECTIONS
Cook the pasta according to the package directions, omitting salt. While the pasta is cooking, cut the eggplant into bite-size pieces.
Heat the oil in a large nonstick skillet. Sauté the eggplant with the garlic over medium-low heat until lightly browned. Add the broth, tomato paste, and pepper flakes; simmer, uncovered, about 5 minutes.
Drain the pasta; divide it among 4 shallow bowls. Spoon the eggplant mixture over the pasta; sprinkle with basil and cheese.
Nutritional Information Per Serving (About 1 cup):
Calories: 278, Fat: 6g, Cholesterol: 4mg, Sodium: 220mg, Carbohydrate: 45g, Dietary Fiber: 4g, Sugars: 5g, Protein: 10g Diabetic Exchanges: 3 Starch, 1/2 Fat |
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INGREDIENTS
One 17-ounce can cream-style corn
1 cup fat-free milk
1 large egg, beaten
1 cup soda cracker crumbs
2 tablespoons chopped pimiento
1/4 cup chopped onion
1/2 teaspoon salt
Pinch of freshly ground pepper
2 teaspoons margarine
DIRECTIONS
Preheat the oven to 350 degrees F. Prepare a 1-quart casserole with non-stick pan spray.
In a medium bowl, combine the corn, milk, and egg; stir to mix well. Add 3/4 cup of the crumbs, the pimiento, onion, salt, and pepper. Mix well; pour into the prepared casserole.
Melt the margarine in a small skillet. Add the remaining 1/4 cup cracker crumbs; stir to distribute the margarine through the crumbs. Sprinkle the crumbs over the corn mixture.
Bake for 35 minutes. Serve hot.
Nutritional Information Per Serving (about 1/2 Cup):
Calories: 150, Fat: 4 g, Cholesterol: 36 mg, Sodium: 621 mg, Carbohydrate: 26 g, Dietary Fiber: 1 g, Sugars: 11 g, Protein: 5 g Diabetic Exchanges: 1-1/2 Starch, 1/2 Fat |
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INGREDIENTS
2 teaspoons olive oil
1 clove garlic, minced
One 16-ounce can black beans, rinsed and drained
1/3 cup prepared hot salsa or picante sauce
1 Tablespoon fresh lime juice
1 tomato, seeded and chopped
1/4 cup coarsely chopped cilantro
DIRECTIONS
Heat the oil in a medium saucepan.
Sauté the garlic until tender, about 2 minutes.
Add the beans, salsa, and lime juice.
Stir in the tomato; sprinkle with cilantro.
Nutritional Information Per Serving (1/2 Cup):
Calories: 138, Fat: 3g, Cholesterol: 0mg, Sodium: 196mg, Carbohydrate: 22g, Dietary Fiber: 7g, Sugars: 4g, Protein: 7g Diabetic Exchanges: 1-1/2 Starch, 1/2 Fat |
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INGREDIENTS
1 Tablespoon pine nuts
1 Tablespoon olive oil
1 cup chopped onion
2 cloves garlic, minced
1 medium zucchini, thinly sliced
1 medium yellow squash, thinly sliced
1/4 cup packed basil leaves, minced
1 tablespoon freshly grated Parmesan cheese
Pinch of freshly ground pepper
DIRECTIONS
Toast the pine nuts in a small skillet over medium heat for 3 to 5 minutes, until lightly brown and fragrant. Remove and cool.
Heat the oil in a large non-stick skillet over medium heat. Sauté the onion and garlic until tender, about 5 minutes. Add the zucchini and yellow squash; toss. Cover the skillet and cook about 3 minutes, or until the squash is crisp-tender.
Stir in the basil; heat through. Sprinkle with the pine nuts, cheese, and pepper. Serve hot or at room temperature.
Nutritional Information Per Serving (about 3/4 cup):
Calories: 81, Fat: 5g, Cholesterol: 1mg, Sodium: 28mg, Carbohydrate: 8g, Dietary Fiber: 2g, Sugars: 5g, Protein: 2g Diabetic Exchanges: 2 Vegetable, 1 Fat |
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