Diabetes Cookbook:

Delicious Recipes

for Health

Table

of Contents

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Appetizers

Cheesy

Stuffed

Mushrooms

Speedy

Salmon

Croquettes

Smoked

Salmon

Rounds

Bistro Bruschetta

Breakfasts
Italian

Mini Frittata

Stuffed

French

Toast

Italian

Sausage

and Zucchini

Pear-Hazelnut

Coffee

Quiche

Cake

Low Carb Crepes

Lunches
Cheesesteak

with Peppers

&

Chicken

Brats

with Apple Slaw

Turkey

Meatball

Grinders

Orange-Soy Chicken

Onions

Sandwiches

Beef and Black Bean Wraps

Hot Chicken

Salad

Garlic Cashew

Chicken

Casserole

Hummus

Avocado

Salad Sandwiches

&

BBQ Ranch

Wraps

Grilled

Vegetable Sandwiches

Roasted

Tomato

Dinners

Soup

Cream

of

Slow-Cooker

Chicken

and Rice Florentine

Chicken

&

Stuffed

Pepper

Soup

Orange

Baked

Ham

Chicken

&

Sweet

Pork Diane

Desserts
Eggnog

Mousse

Triple-A

Apple Pie

Carrot

Cake

Apple Crisp
Crustless

Pumpkin

Chocolate Sherbet

Pie

Sweet

Pepper

Potatoes

Linguine

Alfredo

Cheesy

Stuffed

Mushrooms

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Makes 4

Servings

Ingredients
12

large mushrooms

tablespoonsfinely chopped

red

tablespoon finely chopped

scallions

tablespoon reduced-fat cream

1-

tablespoon finely chopped

2-

tablespoonsplain or

1/2

teaspoon

garlic powder

1/8

teaspoon

black pepper

bell pepper

cheese

fresh parsley

seasoned

bread crumbs

Preparation
1. Preheat oven to
350 degrees
cooking
spray.

F.

Coat a

baking

2. Remove stems from mushrooms;

rooms
caps on prepared

chop stems finely.

baking
sheet.

sheet with

Place mush-

3. Coat
a
medium
skillet with cooking
cook chopped mushroom stems, red bell
to
3
minutes. Stir in
cream
crumbs, garlic powder
and black pepper
minutes, stir-ring
occasionally.

4. Spoon mixture
evenly
cooking
spray.

spray. Over
pepper,
cheese,
and cook

medium
heat,
and scallions
2
parsley,
bread
1
to
2

into mushroom caps and spray tops with

5. Cover
and bake about 15 minutes,
Uncover
and bake an additional

or
5

until caps are tender.

to
6
minutes.

Speedy Salmon
Croquettes
Makes 7

Servings

Ingredients
1-

egg

2-

tablespoonsyellow

mustard

1-

(14-3/4-ounce)
flaked

pink salmon,

2-

teaspoons fresh chopped

1/2

teaspoon

onion powder

1/4

teaspoon

black pepper

3/4

cup

herb-seasoned

1/2

cup

all-purpose flour

can

drained,

parsley

stuffing

mix

bonesremoved,

and

1/4

cup

vegetable oil

Preparation
1. In a
large bowl, combine the salmon,
onion powder,
and pepper; mix well. Stir
and form into 14 small patties.

2. Place
the
turning

3. Heat
the
per

flour in
a
shallow
to
coat completely.

the oil
patties
side, or

egg, mustard, parsley,

in
the stuffing
mix,

dish. Add the

salmon

in
a
large skillet over medium-high
and cook in batches for 2
to
3
until golden.
Serve immediately.

Smoked

heat. Add
minutes

Salmon

Rounds

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Makes 4

Servings

Ingredients
1

(8-ounce)

container

scallion,

thinly sliced

whipped

light cream

patties,

cheese

30
box)

Melba

Toast rounds

(3-ounce)

package

tablespoon minced

(about

smoked
red

2/3

of

5-1/4 ounce

salmon,

cut

into 30

pieces

cheese

&

scallion;

mix

over the
on top

Melba
of

bread,

cut

onion

Preparation
1. In a
small bowl, combine
well.

cream

2. Spread the cream

cheese
mixture
evenly
toast rounds.
Place 1
piece of smoked salmon
each and sprinkle
with minced
onion.

Bistro Bruschetta
Makes 12

Servings

Ingredients
1/3

cup

olive oil

1/4

teaspoon

garlic powder

1
loaf (16 ounces)
into 1-inch
slices

Italian

plum tomatoes, seeded

1/4

cup

chopped

fresh basil

or

French

and chopped

1/2

of

1/4

teaspoon

small red

onion,

finely chopped

Salt to

taste

black pepper

Preparation
1. Preheat the

oven to

400 degree

2. In a
large bowl, combine the oil
and set aside 2
tablespoons of

3. Brush
the tops of
and place on a

F.

and garlic powder;

the mixture.

the bread slices with remaining oil

baking sheet.
Bake for 8
to

mix

well

mixture
10 minutes.

4. Meanwhile,
in
the same large bowl, combine the remaining
ingredients with the reserved
oil mixture.
Spoon
the tomato
onion mixture
over the toasted
bread slices and serve.

Italian

Mini

Frittata

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Makes 6

Servings

Ingredients
1

teaspoon

1/4

cup

chopped

egg

whites

eggs

1/2

cup

thin slices prosciutto, finely chopped

tablespoonschopped

garlic cloves,

1/4

cup

all-purpose flour

1/2

cups fat-free

1-

cup

(4

ounces)

shredded

part-skim

1/4

cup

shredded

Asiago

cheese

1/2 drained

butter

boiling

cup canned
and chopped

shallots

water

sun-dried

tomatoes

(not packed

in

minced

milk
mozzarella cheese

water-packed

artichoke

fresh basil or

2-

tablespoonsminced

3/4

teaspoon

salt

1/2

teaspoon

white pepper

hearts,

rinsed,

teaspoons dried basil

oil)

Preparation
1. In a
large bowl, combine the flours,
sugar,baking
powder
and salt. Combine the egg, milk, bananas
and vanilla;
stir
into dry ingredients just until moistened.

2. Pour
batter
onto a
hot griddle,
coated
spray;sprinkle
with blueberries. Turn when bubbles
cook until second
side is
golden
brown.
desired.
3. If using frozen

blueberries, do

not

thaw.

with cooking
form on top;
Serve with syrup

if

Stuffed French
Toast

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Makes 8

Servings

Ingredients
2

1-

egg, slightly

3/4

cup

1/2

teaspoon

vanilla

1/8

teaspoon

apple pie

1/2

cup

2-

tablespoonsstrawberry or

apricot

slices of

bread

1/2

cup

Nonstick

egg

whites
beaten

fat-free

fat-free

milk

cream

French

strawberry or

cooking

spice
cheese

apricot

(about

ounces)

spreadable fruit

spreadable fruit

spray

Preparation
1.
In
spreadable
making
slicing
tablespoon

small bowl, combine cream

cheese
fruit. Using serrated knife,
form pocket
a
horizontal cut halfway
between
not quite all
the way through. Fill
of cream cheese
mixture.
2.
In

and
in
top
each
small

2
tablespoons
each bread slice by
and bottom crust,
pocket
with 1
bowl, combine

egg whites,
egg, milk, vanilla,
nonstick
griddle
with cooking

and apple pie spice. Lightly

coat
spray;heat over medium
heat.

3.

Dip stuffed
bread slices into egg mixture,
Place bread slices on hot griddle. Cook about 3
golden
brown,
turning
once.

coating
minutes

both sides.
or
until

4.

Meanwhile, in
small saucepan, heat 1/2 cup spreadable fruit until
melted,
stirring frequently.
Serve over French
toast.

Italian Sausage and

Zucchini Quiche
Ingredients
1/4 -

cup fat-free

1/8 -

teaspoon black pepper

cup coarsely

milk

shredded zucchini

1/2 -

cup chopped red sweet

1/4 -

cup finely

4
ounces
removed
1
or

(1

shredded Parmesan cheese

uncooked turkey

1/2 cups refrigerated

6
eggs, lightly beaten

1/3 cheese

pepper

or

cup shredded part-skim or

small)
(1

ounce)

Italian

sausage

frozen

egg product, thawed,

reduced-fat

links, casings

mozzarella

Nonstick cooking

spray

Preparation
1.

Preheat
oven to
325 degrees
ramekins or
quiche
dishes
with cooking
spray. Set aside.

F.
Coat four 8-ounce
or one
9-inch
pie

2.

In
a
medium
skillet cook turkey
sausage,
sweet pepper
until turkey
is cooked through
is
just tender,
using a
wooden
spoon
turkey as it
cooks.
In
a
medium
bowl
turkey
mixture
and Parmesan cheese. Divide
the prepared dishes
or
spoon
into the
medium
bowl whisk together egg, milk, and black
egg mixture
evenly
among
the ramekins
the pie plate. Sprinkle
with mozzarella cheese.

3.

Bake individual servings

minutes
or
until a
out clean. Cool on a

shallow
plate

zucchini, and
and sweet pepper
to
break up
combine cooked
mixture
among
pie plate. In
a
pepper.
Divide
or
pour into

about 25 minutes
or
pie plate about 35
knife inserted
in
center(s) comes
wire rack 10 minutes
before
serving.

Pear-Hazelnut
Coffee

Cake

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Ingredients
1 -

medium

pear

1/2

cup

Splenda

or

1/4

cup

canola

oil

3/4

cup

fat-free

milk

1/2

teaspoon

2/3

cup

all-purpose flour

1/2

cup

whole

2 -

teaspoons baking

SweetN

vanilla

wheat

teaspoon

finely shredded

1/2

teaspoon

ground

1 1/4

cups quick-cooking

1/3
2

egg

cup
whites,

2 -

tablespoonschopped
cooking

Preparation

refrigerated or
lightlybeaten

spray

flour

powder

Nonstick

Low

lemon

peel

nutmeg
rolled oats
frozen

hazel-nuts or

egg

product,

sliced almonds

thawed,

or

1.

Preheat
oven to
375 degrees
roundbaking
pan with nonstick
and slice the pear; set aside.

2.

In
a
and oil.
medium

3.

In
a
small
flour, baking
mixture;
beat
pan. Arrange

4.

Bake for
near the
Cool in

F.
lightlycoat a
cooking
spray;set

large bowl, stir together Splenda

or
Add milk, egg, and vanilla. Beat with an
speed for 1
minute.

bowl, combine all-purpose

powder,
lemon peel, and
until combined. Stir in
sliced pears over batter.

35 to
center
pan on

40
of
a

9x1 1/2-inch
aside. Core

SweetN
electric

flour, whole
nutmeg.
Add
oats. Spoon
Sprinkle
with

Low
mixer on

wheat
to
beaten
into prepared
hazelnuts.

minutes
or
until a
toothpick inserted
the cake portion
comes
out clean.
wire rack for 30 minutes. Serve warm.

Low

Carb Crepes

Ingredients
3

eggs, separated

ounces

cream

cheese

teaspoon

baking

powder

1/8

teaspoon

cream

of

1-

packet

2-

tablespoonsSyrup (Sugar

tablespoonsoil

cup

packets

Splenda

Frozen

berries

of

Splenda

whipping

or

tartar

SweetN

Low

Free)

cream
or

SweetN

Low

choice

Preparation
1. Preheat oil

in

skillet over medium-low

2. In a
bowl, whip egg
stiff (about
5

whites
minutes).

3. In separate bowl, blend cream

and sugar free syrup. Adding
time to
the whites
and
iced tea
spoon),
make a

heat.

with cream

cheese,
half of
using a
lazy sine

of

tartar until peaks are

yolks, baking
powder
the yolk batter
at
a
tall spoon
(I
use an
wave through
the batter

once. Turn the

the yolk mix

4. Using
scant
cook until
minutes.
minutes, until

bowl 90 degrees
and repeat. Add second
and repeat
sine wave two more times.

cup
bottom
Flip and
crepe is

5. When
ready to
side down).

scoop,
drop batter
is
firm (the batters
press lightly.
Let cook
set. Move to
a
plate

serve: Arrange

crepes

on

half of

onto
not
for
to

heated
yours)
another
cool.

pan. Let
about 3-5
1-2

plate (best looking

Cheesesteak
Peppers

&

with

Onions

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Makes 6

Servings

Ingredients
4

teaspoons canola

oil

cloves

garlic, minced

1/4

teaspoon

black pepper

1/8

teaspoon

salt

1
large portobello mushroom, stems and gills removed,
thin strips

cut

1
strips

and cut

into thin

seeded

and cut

large yellow

sweet pepper,

seeded

1
medium
into thin strips

fresh poblano

onion,

halved

1
pound
thin strips

boneless

beef sirloinsteak, trimmed

4
cup)

reduced-fat Monterey Jack cheese,

medium

ounces

Long loaf of

Preparation

uncut French

bread

chile pepper,

into

and thinly sliced

and cut

into

shredded

(1

1.

In
a
the oil
with black
just until
frequently.

very large nonstick

over medium-high
pepper
and salt.
beef is
slightly
Remove
beef from

skillet,
heat 2
teaspoons of
heat. Add beef strips;
sprinkle
Cook for 4
to
6
minutes
pink in
the center,
stirring
skillet;
cover and set aside.

or

2.

In
the same skillet,
combine the remaining 2
teaspoons oil,
the mushroom, sweet pepper,
chile pepper,
onion,
and garlic.
Cook for 8
to
10 minutes
or
until vegetables are
tender,
stirring
occasionally.

3.

Meanwhile, preheat
broiler.
Split
Scoopout the soft centers of
the
loaf, leaving
about a
1/2-inch
an-other use.) Place bread,
cut
sheet.

4.

Broil bread 5
minutes
or
half of
the
top from the
loaf for 1
Place loaf top

bread loaf in
half horizontally.
top and bottom
of
the
shell. (Save soft bread centers
for
sides up, on a
large baking

to
6
inches
from the heat for
until toasted.
Spoon vegetable mixture
loaf. Top with steak strips and cheese.
baking
sheet.
Broil filled bottom
to
2
minutes
or
until cheese is
over filling.To serve, cut crosswise into

1
to
2
into bottom
Remove loaf
half of
melted.
six portions.

Chicken Brats
Apple

Slaw

Makes 6

Servings

with

Ingredients
1

tablespoon spicy brown

tablespoon sugar free syrup

cup

finely shredded

napa cabbage

1
coarsely

small Granny
shredded)

1/4

cup

tablespoon cider vinegar

tablespoon olive oil

12

Nonstick

mustard

Smith apple,

thin wedges

of

red

cored and cut

onion

ounce

package

cooked

whole

wheat

hot

cooking

into thin strips (or

chicken

apple sausage

dog buns

spray

Preparation
1. In a
small bowl combine
aside.

mustard

and sugar free syrup;

set

2. In a
In
the
mixture

medium
a
small
mustard
and toss

bowl combine cabbage, apple,

and red onion.
bowl whisk the vinegar, olive oil, and 1
teaspoon of
mixture
to
blend.
Drizzle
over cabbage
to
coat.

3. On a
preheated grill pan or
griddle,
cook sausages
heat 15 to
18 minutes or until heated
through,
occasionally.

over medium
turning

4. Serve
sausages on buns topped
with remaining mustard
and apple slaw. Serve with any additional slaw.

Turkey

Meatball

Grinders
Makes 4

Servings

Ingredients
1-

14

1/2

ounce

can

no-salt-added

2-

tablespoonsno-salt-added

1-

tablespoon balsamic

2-

cloves

teaspoon

Italian

seasoning, crushed

1/4

teaspoon

crushed

red

1/4

teaspoon

salt

egg, lightlybeaten

tomato

paste

vinegar

garlic, halved

pepper

diced tomatoes

mixture

2/3

cup

12

ounces

medium

1-

small sweet onion,

2-

teaspoons olive oil

whole

thin slices mozzarella cheese

Nonstick

soft whole

cooking

grain or

whole

wheat

uncooked ground

turkey

breast

red

cut

sweet pepper,
cut

grain or

bread crumbs

into thin strips

into thin wedges

whole

wheat
(1

hot

ounce

dog buns, toasted

total)

spray

Preparation
1. Preheat oven to
400 degrees
F.
pan with nonstick
cooking spray;
food processor combine undrained
vinegar,
garlic, Italian
seasoning,
salt. Cover and blend or process until

Coat a
15x10x1-inch
baking
set aside. In
a
blender
or
diced tomatoes, tomato
paste,
crushed
red pepper
and
smooth.

2. In a
and
into
pan.
F).

the egg,
turkey and
meatballs.
or
until

1/4
mix
Place
no

3. Meanwhile, in
a
large
hot oil over medium
stirring
occasionally.
Add
meatballs and stir

skillet,
heat 8
Stir in
gently

cook sweet pepper

and onion in
minutes
or
until very tender,
remaining sauce.
Heat through.
to
coat with sauce.

4. Increase oven
inches
Line buns
cheese is

to
broil.
Broil 1
slices. Broil
bread is

Place split buns 4

to
5
minute;
remove
from oven.
1
minute
more or
until
toasted.

large bowl combine

bread crumbs.
Add
twelve
2-inch
Bake 15 minutes

temperature
under the heat.
with cheese
melted
and

cup of
the sauce,
until combined. Form mixture
meatballs in prepared baking
longer
pink (165 degrees

5. Place

meatballs in

each bun. Top with sauce and cheese.

Orange-Soy
Chicken

Sandwiches

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Makes 4

Servings

Ingredients
1/2

teaspoon

finely shredded

1/3

cup

tablespoon low-sodium soy

clove garlic, minced

1-

teaspoon

1/2

teaspoon

paprika

1/4

teaspoon

black pepper

1/4

teaspoon

crushed

red

2-

ounces

skinless,

boneless

teaspoons olive oil

tablespoon mango

3-

tablespoonslight mayonnaise

4-

multigrain sandwich

thins, toasted

packed

orange

snipped

cups loosely

Preparation

orange

peel

juice
sauce

fresh thyme

pepper
chicken

chutney

watercress

breast

halves

1.

In
soy
red

a
small bowl stir together
sauce,
garlic, thyme, paprika,
pepper;
set aside.

orange
peel, orange
juice,
black pepper,
and crushed

2.

Cut each chicken

breast
half crosswise in
half. Place each
piece between two pieces
or plastic wrap. Using the flat side of
a
meat mallet,
pound
the chicken
lightlyto
about 1/4 inch
thick. Remove
plastic
wrap.

3.

In
a
very large nonstick
skillet heat
heat. Cook chicken
in hot oil for 4
Carefully add orange
juice mixture
minutes
or
until liquid reduces
to
coat chicken.

4.

Place chutney
in
a
small bowl; snip any large pieces
of
fruit. Stir in
mayonnaise.
To assemble
sandwiches,spread
mayonnaise mixture
on cut sides of
toasted
sandwich thins. For
each sandwich, place 1/2 cup of
the watercress and a
chicken
portion
on bottom
half of
sandwich thin. Add sandwich
thin top, spread
side down.

the oil over medium-high

minutes, turning
once.
to
skillet.
Simmer for 3
a
glaze, turning
to

Beef

and Black

Bean Wraps

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Makes 6

servings

Ingredients
8

ounces

lean ground

1-

cup

chopped

onion

2-

cloves

garlic, minced

1/2

teaspoons ground

teaspoon

chili powder

1/2

teaspoon

ground

15ounce

can

large tomato,

1/4

teaspoon

salt

1/4

teaspoon

black pepper

inch whole

wheat

1/2

cups shredded

lettuce

to

1/2

cups shredded

(4

to

Jack cheese

Preparation

beef

cumin

coriander

black beans,

rinsed

and drained

chopped

flour tortillas

cheddar

ounces) Salsa

or

(optional)

Monterey

1.

In
a
minutes

large skillet cook ground

or
until meat is brown.

beef, onion,
Drain off fat.

and garlic for

2.

Stir in
cumin,
chili powder,
and coriander. Cook and stir for
1
minute.
Stir in
black beans,
tomato,
salt, and black
pepper.
Cook, covered, for 5
minutes
more, stirring occasionally.

3.

To serve, spoon
beef mixture
tortilla.
Sprinkle
with lettuce
serve with salsa (optional).

down the center

and cheese. Roll up.

of
If

each
desired,

Hot

Chicken

Salad

cooked

chicken

breast

sweet pepper

Ingredients
3
pound)

cups cubed

cup

sliced celery

cup

chopped

yellow

or

ounce

carton

plain low-fat

1/4

cup

sliced green onions

tablespoon lemon

juice

1/4

teaspoon

black pepper

1/2

cup

crushed

1/4

cup

sliced almonds

cup

shredded

3/4 ounces)

1
10 3/4
condensed cream

ground

red

(about

yogurt

cornflakes

reduced-fat cheddar

ounce
can
of
chicken

reduced
soup

or

mozzarella cheese

fat

and reduced-sodium

(3

Preparation
1.

Preheat
oven to
400 degrees
F.
In
a
large bowl, stir
together chicken,
celery,
sweet pepper,
cheese,
soup, yogurt,
green onions,
lemon
juice, and black pepper.
Transfer
to
a
2quart
rectangular baking
dish.

2.

In
a
evenly

small bowl, stir together

over chicken mixture.

3.

Bake, uncovered, about 30 minutes

or
stand for 10 minutes before serving.

Garlic
Chicken

cornflakes and almonds.

until heated

Sprinkle

through.

Cashew

Casserole

Ingredients
1-

cup

reduced-sodium chicken

broth

1/4

cup

2-

tablespoonsgrated

teaspoons cornstarch

1/2

teaspoon

crushed

red

1/8

teaspoon

ground

black pepper

1-

pound
skinless,
boneless
into 1-inch
strips

2-

medium

cups sliced bok choy

cup

sliced celery (2

stalks)

cup

sliced carrots

(2

3/4

cup

chopped

cloves

cups cooked

cup

hoisin sauce

onions,

fresh ginger

cut

pepper

chicken

breast

halves,

into thin wedges

medium)

green sweet pepper

(1

medium)

garlic, minced
brown

chow mein noodles,

rice
coarsely

broken

cut

Let

1/2

cup

cashews

1/4

cup

thinly sliced green onions

Nonstick

cooking

(2)

spray

Preparation
1.

Preheat
oven to
rectangular baking

400 degrees
F.
dish with cooking

Lightly
spray. Set

coat a
aside.

2-quart

2.

For sauce,
hoisin sauce,
black pepper;

3.

Lightly
coat an extra-large skillet with cooking
spray;heat over
medium-high
heat. Add chicken to
skillet;
cook until lightly
browned. Remove
from skillet.
Add onion wedges, bok
choy,
celery,
carrots,
and sweet pepper
to
the skillet.
Cook for
3
to
4
minutes
or
until vegetables start to
soften.
Add garlic;cook for 30 seconds
more. Stir in
the sauce.
Cook and stir about 3
minutes
or
until sauce is
thickened
and bubbly.
Stir in
cooked
rice and browned
chicken.

4.

Spoon
chicken-rice mixture
into the
Cover and bake about 20 minutes or
until
and chicken
is
no longer
pink
chow mein noodles
and cashews
over.
5
minutes
more or
until noodles
brown.
Sprinkle
with green onions.

in
a
medium
bowl whisk together broth,
ginger,
cornstarch, crushed
red pepper,
and
set aside.

prepared baking
dish.
casserole is
bubbly
(165 degrees
F).
Sprinkle
Bake, uncovered, for 4
to
and cashews
are golden

Hummus &
Salad

Avocado

Sandwiches

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Makes 4

servings

Ingredients
1/4

teaspoon

black pepper

1/2

of

avocado,

1-

cup

arugula

2-

ounces

1/3 cup
Herb brand
4

Nonstick

an

and sliced

leaves

Gruyere

cheese,

Mediterranean

whole-wheat
cooking

peeled

shredded

flavor hummus,

sandwich

thins or

(1/2 cup)
such as

Sabra Tuscan

bagel bread squares,

split

spray

Preparation
1.

Lightly
electric
according
heat.

coat an unheated panini

griddle,
covered
indoor
grill, or
large nonstick skillet with cooking
spray. Heat
to
manufacturers directions or
heat over
medium

2.

Spread
the hummus on cut
with black pepper.
Divide avocado

sides of
sandwich thins. Sprinkle
slices among
sandwich thin

bottoms. For
the arugula
cheese.
Place
sides down.

3.

each sandwich, top avocado

slices with 1/4
cup
leaves
and 2
tablespoonsof
the shredded
sandwich thin
tops on the cheese,
spread
Press down lightly.

of

Place sandwiches on griddle,

grill, or
skillet,
adding
in
batches
if
necessary. If
using griddle
or
grill, close lid
and grill 2
to
3
minutes
or
until bread is
toasted.
(If
using skillet, place
a
heavy saucepan or
skillet on top of
sandwiches.Cook about 2
minutes
or
until bottoms
are toasted.
Carefully remove
saucepan or
top skillet [it
may be hot].
Turn sandwiches; top again with the saucepan or
skillet.
Cook
about 2
minutes
more or
until bread is
toasted.

BBQ
Makes 4

Ranch

Wraps

whole

grain flour tortillas

servings

Ingredients
4

tablespoonsbottled

barbecue

tablespoonsbottled

reduced-fat ranch salad dressing

1-

tablespoon light mayonnaise dressing

or

2-

cups packaged

8
shredded

inches

ounces

sauce

salad dressing

shredded

broccoli

(broccoli

slaw mix)

cooked

chicken

breast

or

turkey

breast,

Preparation
1.
In
dressing;
sauce.

a
medium
bowl, combine ranch dressing
and mayonnaise
stir in
shredded broccoli.
Spread
tortillas
with barbecue
Top with chicken
and broccoli
mixture. Roll
up tortillas.

Grilled
Sandwiches

Vegetable

Makes 4

servings

Ingredients
1/2

cup

1/4

teaspoon

salt

medium

roma tomatoes, halved

1/4

teaspoon

ground

black pepper

medium

zucchini,

sliced lengthwise

medium

summer

squash,

small red

onion,

cut

slices whole

grain crustycountry

cup

part-skim

Nonstick

basil leaves

shredded

cooking

sliced lengthwise

into 1/2- inch slices

style bread

mozzarella cheese

(4

ounces)

squash,
Sprinkle

and tomatoes
and pepper.

spray

Preparation
1. Lightly coat zucchini, summer
with nonstick
cooking spray.

onion,
with salt

2. For a
charcoal
grill, grill zucchini, squash,
and onion on the
rack of
an uncovered grill directly over medium
coals for 6
to
8
minutes
or
until tender,
turning
once. Grill tomatoes
about
3
minutes
or
until heated
through
and lightlycharred,
turning
once. Grill bread slices 1
minute;
turn. Top with cheese
and grill 1
minute
more. (For a
gas grill, preheat
grill.
Reduce
heat to
medium. Place vegetables on a
grill rack
over heat. Cover and grill as directed.)

3. Cut up vegetables as
basil leaves.

desired.

Top bread slices with vegetables and

Roasted Tomato
Soup

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Ingredients
3

1/2 -

pounds

teaspoons olive oil

1/2

cup

chopped

onion (1

1/4

cup

shredded

carrot

1/4

cup

finely chopped

clove garlic, minced

medium)

celery

1
broth

cup

tablespoon snipped

fresh thyme

teaspoon

fresh rosemary

1-

tablespoon snipped

1/4

teaspoon

salt

1/4

teaspoon

ground

black pepper

2-

tablespoonsplain fat-free

Greek yogurt

Snipped

unsalted

romatomatoes, halved

fresh basil

Preparation

chicken

snipped

stock or

fresh basil

reduced-sodium chicken

1.

Preheat
oven to
sides down,
in
oven racks for 30
time. Remove
from
Using your fingers,
(some
skins may

350 degrees
F.
Arrange
tomatoes, cut
two shallow baking pans. Roast on separate
minutes, rearranging pans halfway through roasting
oven; let stand until cool enough
to
handle.
lift skins from tomatoes and discard
skins
remain
on tomatoes);
set tomatoes aside.

2.

In
a
large saucepan heat oil over medium
heat. Add onion,
carrot,
celery,
and garlic. Cook about 4
minutes
or
until
onion is
tender,
stirring
occasionally.
Add tomatoes and
any liquid from baking
pans, the chicken
stock, thyme,
and
rosemary. Bring to
boiling;
reduce heat.
Simmer,
covered, for
5
minutes. Remove
from heat; cool slightly.

3.

Transfer
half of
the tomato
mixture
to
a
food
processor or
blender.
Cover and process
or blend
until
Repeat
with the remaining tomato
mixture.
Return
the saucepan. Stir
in
the 1
tablespoon basil, the salt,
pepper.
Stir in
the 2
table-spoons
yogurt.
Heat
Spoon
additional yogurt
onto individual servings. If
sprinkle
with additional fresh basil.

smooth.
all
to
and
through.
desired,

Cream of

Chicken

and Rice Florentine

Makes 6

Servings

Ingredients
2

tablespoonsolive oil

pound

1/2

cups finely chopped

onions

ounce

package

fresh mushrooms,

1/2

cup

shredded

carrot(1

medium)

tablespoon bottled

1/3

cup

long grain rice, uncooked

14

ounce

1-

cup

water

1/4

teaspoon

ground

2-

12

ounce

cans evaporated fat-free

tablespoonsall-purpose flour

cups packed

teaspoons finely shredded

tablespoonslemon

Preparation

skinless,

can

boneless

minced

reduced

chicken
(3

halves

medium)
sliced

garlic

sodium

nutmeg
milk

fresh spinach

juice

breast

lemon

peel

chicken

broth

1.

In
a
Dutch oven, heat oil over medium-high
heat; reduce
heat to
medium. Add chicken; cook
for 12 to
15 minutes
or
until no longer
pink (170 degrees
F), turning
once
halfway through cooking.
Remove
chicken
to
a
plate to
cool. When cool enough
to
handle,
use two forks to
pull
chicken
apart into coarse
shreds.

2.

Meanwhile, add onions,

mushrooms,
carrot,
and garlic to
the Dutch oven; cook for 5 minutes, stirring
occasionally.
Stir in
rice; cook for 1
minute
more. Add broth,
the water, nutmeg,
and 1/2 teaspoon ground
black pepper.
Bring to
boiling;
reduce
heat. Simmer, covered, for 15 minutes.

3.

In
a
small bowl, stir
milk and the flour ;
the remaining can of

4.

Stir in
minutes.
sprinkle

together 1
can
stir into mixture
milk. Cook and stir

of
the evaporated
in
Dutch oven. Stir in
until bubbly.

spinach
and the shredded chicken.
Simmer
for
Stir in
lemon
peel and lemon juice. If
desired,
with additional ground
black pepper.

Slow-Cooker
&

Sweet

Chicken

Potatoes

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Makes 4

Servings

Ingredients
4

1-

onion,

2-

tablespoonsDijon mustard

2-

large sweet potatoes (about

sliced into large rounds

1 needed)
3-

ounce

boneless,

skinless

chicken

thighs

chopped

teaspoon

dried thyme

pound

total),peeled

low-fat

chicken

broth (gluten-free if

or

SweetN

Low brown

slow cooker.

cups low-sodium,

tablespoonsSplenda

and

sugar blend

Preparation
1. Place
chicken
in
and sweet potatoes.

2. Add
remaining ingredients and cook on
until chicken
is
done.

Top chicken

with onions

low

hours or

for

5-7

3. Remove bay

leaf and serve.

Stuffed Pepper
Soup
Ingredients
1

pound

lean ground

beef

1-

large onion,

chopped

cup)

2-

cloves

cups lower-sodium

cups water

1/2

teaspoon

black pepper

1/2

teaspoon

chili powder

1/2

teaspoon

smoked

3/4

cup

uncooked instant

brown

14

1/2

diced tomatoes, undrained

1/2

cup

finely shredded

medium

red

medium

orange

medium

green sweet pepper,

(1

garlic, minced

ounce

beef broth

paprika

can

rice

Colby and Monterey Jack cheese

sweet pepper,

chopped

sweet pepper,

(1/2 cup)

chopped

chopped

(1/2 cup)

(1/2 cup)

Preparation
1.

In
a
large skillet cook beef, onion,
sweet peppers, and garlic
over medium
heat until meat is
browned and vegetables are
tender.
Drain off fat.

2.

In
a
4to
5-quart
slow cooker
combine
mixture,
broth,
the water, tomatoes, black pepper,
and smoked
paprika.

beef-vegetable
chili powder,

3.

Cover and cook

on high-heat
setting,
turn
30minutes more
with cheese.

10 hours or
using low-heat
Cover/cook for
each serving

on low-heat setting
for 8
to
setting
for 4
to
5 hours.
If
to
high-heat setting.
Stir in
rice.
or
until heated
through. Sprinkle

Orange

Baked

Ham
Ingredients
6

garlic cloves

orange,

1/2

cup

Dijon mustard

1/2

ounces

sugar free orange

cup

Splenda

or

1/4

cup

freshly

squeezed

1
the

14
bone

to

zested

16-pound

SweetN

marmalade

Low brown

orange

fully cooked,

sugar,packed

juice
spiral-cut

smoked

ham on

Preparation
1. Mince

the

garlic in

food processor fitted with the

steel blade.

2. Add
the marmalade, mustard, Splenda
or
SweetN
Low brown
sugar,orange
zest, and orange juice and process
until smooth.

3. Pour
the glaze over the
degrees
F,
until the
well browned.

4. Serve

hot

or

at

ham and bake for 1

hour at
350
ham is
fully heated and the glaze is

room temperature.

Chicken &
Pepper

Sweet

Linguine Alfredo

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Ingredients
2

teaspoons snipped

fresh thyme

1/8

teaspoon

freshly

ground

black pepper

ounces

packaged

chicken

stir-fry

ounce

package

strips

refrigerated whole

1
strips

medium

red

sweet pepper,

1-

10

ounce

container

1/3

cup

2-

medium
zucchini
and/or
yellow
summer
lengthwise and sliced (about 2-1/2
cups)

finely shredded

seeded

wheat

and cut

linguine

into thin

refrigerated light Alfredo

pasta sauce

Parmesan, Romano,

Asiago

cheese

squash,

halved

or

Preparation
1.

Using kitchen
scissors,
cut linguine
in
half. Cook linguine
according to
package directions;
drain. Return
to
hot pan;
cover and keep warm.

2.

Meanwhile, coat a
large skillet with nonstick
cooking
spray. Preheat
skillet over medium-high
heat. Add sweet pepper;
cook and stir for

2
minutes. Add squash;
cook and stir
for 2
minutes
more or
until vegetables are crisp-tender.
from skillet.

to
3
Remove

3.

Add chicken
to
skillet.
Cook and stir for 2
to
minutes
or
until no longer
pink. Return vegetables to
Stir in
pasta sauce;
heat through.

4.

Add chicken-vegetable mixture,

cheese
to
cooked
linguine; toss gently to
pepper.

(if
desired),
coat. Sprinkle

3
skillet.

and thyme
with black

Pork Diane
Makes 4

Servings

Ingredients
1

tablespoon water

teaspoon

tablespoon butter

teaspoon

tablespoon Worcestershire

4
1

3
inch

ounces

boneless

1/2

to1

teaspoon

lemon-pepper

lemon

juice
or

margarine

Dijon-style mustard
sauce for

chicken

pork top

loin chops,

seasoning

cut

3/4

to

tablespoon snipped

fresh chives,

parsley,

or

oregano

Preparation
1.

For sauce,
Worcestershire

in
a
sauce,

small bowl stir together the

lemon
juice, and mustard;

water,
set aside.

2.

Trim fat from chops.

Sprinkle
both sides of
each chop with
lemon-pepper
seasoning. In a 10-inch
skillet melt butter
over
medium
heat. Add chops and cook for 8
to
12 minutes
or
until pork juices run clear (160 degrees
F), turning
once halfway
through
cooking
time. Remove
from heat. Transfer
chops to
a
serving
platter;
cover and keep warm.

3.

Pour sauce into skillet;

bits from bottom
of
with chives.

stir to
scrape
up any
skillet. Pour sauce over chops.

crustybrowned
Sprinkle

Eggnog Mousse
Makes 4

Servings

Ingredients
2

teaspoons unflavored gelatin

cups reduced-fat eggnog

tablespoonsSplenda

or

1/8

teaspoon

ground

cinnamon

1/8

teaspoon

ground

nutmeg

1/2

teaspoon

vanilla

extract

cup

reduced-fat whipped

SweetN

Low

topping,

divided

gelatin

over eggnog;

Preparation
1. In a
1

small saucepan, sprinkle

minute.

2. Heat
over low
dissolved.

heat, stirring

3. Stir
in
until all

Splenda
dissolve.

4. Transfer to

or

until gelatin

SweetN

small bowl; stir

in

is

let

stand for

completely

Low, cinnamon, and nutmeg

vanilla.

5. Refrigerate

until mixture

begins

to

thicken.

6. Beat
mixture,
fluffy

along with 3/4

cup

7. Divide among

four dessert

dishes.

Refrigerate until firm.

topping;

sprinkle

8. Garnish with remaining whipped

nutmeg
if
desired.

Triple-A

Apple

whipped

topping,

until light &

with additional

Pie

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Makes 10

Servings

Ingredients
1

tablespoon all-purpose flour

teaspoon

apple pie

recipe

Oil

1/4

cup

4
pounds

packed

medium
red
total),cored,

spice

Pastry

(or

purchase

separately)

Splenda

or

SweetN

Low brown

and/or
green cooking
apples
quartered, and thinly sliced (about

sugar

(1-1/2
4
cups)

1
medium
Anjou,
quartered, and thinly sliced

Asian,or

1
syrup,

unpeeled apricot
and sliced,
or

15 ounce
can
rinsed,
drained,

Bartlett

pear, cored,
halves
in
light
1 cup fresh blueberries

Preparation
1. Preheat oven to
375 degrees
and set aside.

F.

Prepare

Oil

Pastry.

Cover

2. In a
very large bowl, combine Splenda
or
SweetN
Low brown
sugar,flour, and apple pie spice. Add apple slices, pear slices, and apricot
slices or
blueberries. Toss gently
to coat.
Transfer
fruit mixture
to
a
9-inch
pie plate.

3. On
a
floured
surface,
use your hands to
slightly
the pastry.
Roll dough
from center to
edge into a
about 12 inches
in
diameter. Cut 5
to
6
slits
top of
crust. To transfer
pastry,** wrap it
around
rolling
pin. Unroll
pastry
atop fruit mixture. Trim
to
1/2 inch beyond
edge of
pie plate. Fold under extra
Crimp edge as
desired.

4. Place pie plate on a

overbrowning, cover edge
remove
foil. Bake for
apples are tender
and
Serve slightly
warm.

Carrot

foil-lined
of pie with
10 to
filling is
Makes 10

Cake

flatten
circle
on
the
pastry
pastry.

baking
sheet.
To prevent
foil. Bake for 30 minutes;
15 minutes
more or
until
bubbly.
Cool about 1
hour.
servings.

Makes 12

Servings

Ingredients
1/2

cup

carrotgrated

1/4

cup

cup

raisins,

1/3

cup

water

1/4

cup

no

sugar added

teaspoon

cinnamon

teaspoon

cloves

1-

teaspoon

2-

cups whole

wheat

flour

teaspoon

baking

powder

teaspoon

baking

soda

dates chopped
seedless

applesauce, unsweetened

ground

nutmeg

Preparation
1. Preheat oven to

350 F.

2. Place
the carrots,
dates,raisins,
water,
applesauce, cinnamon,
cloves
and nutmeg
in
a saucepan, bring to
boil, reduce
the heat, and simmer
for 5
minutes. Cool.

3. Stir the

dry

4. Combine the

ingredients together.

wet and dry

mixtures

and stir

until well blended.

5. Spoon
45

the
to

batter
into an
50 minutes.

Apple
Makes 8

8x8

nonstick

cake pan and bake for

Crisp

Servings

Ingredients
5

cups sliced peeled

cooking

tablespoonsSplenda

or

teaspoon

lemon

juice

1/2

teaspoon

apple pie

spice

1/2

cup

regular

rolled oats

1/4

cup

Splenda

or

tablespoonsall-purpose flour

1/4

teaspoon

3
thawed

apple pie

tablespoonsbutter
(optional)

apple

SweetN

SweetN

Low

Low

spice
Frozen

light whipped

dessert

topping,

Preparation
1.

For filling:
Preheat
oven to
375 degrees
F.
In
large bowl combine apples,
2 tablespoons
Splenda
or
Low, lemon
juice, and 1/2 teaspoon of
the apple pie

a
SweetN
spice.

Transfer
dish.

apple mixture

to

2-quart

2.

For topping:
In
medium
bowl, combine
or
SweetN
Low, flour , and 1/4 teaspoon
butter
until mixture
resembles coarse
over filling.

3.

Bake for 30 to
and topping
is
top with whipped

35 minutes
or
golden
brown.
top-ping. Makes

square

baking

oats, 1/4 cup Splenda

apple pie spice. Cut in
crumbs. Sprinkle topping

until apple is
Serve warm.
8
(1/2-cup)

tender
If
desired,
servings.

Crustless
Pumpkin Pie

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Ingredients
1/3

cup

Spend

1/3

cup

sugar

teaspoon

vanilla

1-

15

ounce

can

2-

tablespoonssugar free honey

3/4

cup

evaporated fat-free

milk

1/2

teaspoons pumpkin

pie

pumpkin

1/2 cup refrigerated or

eggs, lightlybeaten

frozen

spice
egg

product,

thawed,

or

Preparation
1.

Preheat
oven to
350 F.
Lightly
spring
form pan. In
a
medium
Splenda
or
SweetN
Low, sugar free
Add eggs and vanilla.
Beat lightlyjust
in
evaporated milk. Pour into prepared
foil-lined baking
sheet.

2.

Bake for 45 to
50
when gently
shaken.
Cover and chill for at
before
serving.

3.

To serve, loosen
pie from sides of
pan by
thin metal spatula
around
the edge. Remove
Cut pie into wedges
to
serve.

Chocolate
Makes 12

minutes
Cool for
least 2

or
until center
1 hour
on a
hours or
up to

Sherbet

Servings

Ingredients
2

cups water

2/3

cup

Splenda

or

1/2

cup

whipping

cream

SweetN

grease
an
bowl, combine
honey,
and
until combined.
pan and place

Low

8-inch
pumpkin,
pie spice.
Gradually stir
on a

appears
set
wire rack.
24 hours

running
sides of

a
pan.

teaspoon

vanilla

6
to
7
chocolate, chopped

ounces

60-percent cacao chocolate or

sugar free

Preparation
1.

In
a
medium
chocolate, Splenda
cream.
Bring to
1 minute. Remove
chill overnight.

2.

Freeze
according
serving.

saucepan stir together chopped

or
SweetN Low,
water,
and
boiling,
whisking constantly. Boil
from heat and stir in
vanilla.

sugar free
whipping
gently
for
Cover and

mixture
in
a
1-quart
ice cream
freezer
to
manufacturers directions. Ripen in
freezer
before
To serve, scoop into small glasses
or
dishes.