Dinner Tonight

Asian Turkey Lettuce Wraps

1-1/4 pounds extra-lean ground turkey
1 package (16 ounces) frozen stir-fry vegetable blend, thawed
1/3 cup reduced-sodium teriyaki sauce
1/4 cup hoisin sauce
3 tablespoons reduced-fat creamy peanut butter
2 tablespoons minced fresh gingerroot
3 garlic cloves, minced
1 tablespoon rice vinegar
1 tablespoon sesame oil
4 green onions, chopped
10 Boston lettuce leaves
Additional hoisin sauce, optional

In a large nonstick skillet coated with cooking spray, cook and stir turkey over medium-high heat until no longer pink. Coarsely chop mixed vegetables; add to the pan. Stir in the teriyaki sauce, hoisin sauce, peanut butter, ginger, vinegar and oil. Cook and stir over medium-high heat for 5 minutes. Add garlic; cook 1 minute longer.

Remove from the heat; stir in onions. Place a scant 1/2 cup turkey mixture on each lettuce leaf; fold lettuce over filling. Serve with additional hoisin sauce if desired. Makes 5 servings.

Nutrition Facts: 2 wraps (calculated without additional hoisin sauce) equals 275 calories, 8 g fat (1 g saturated fat), 45 mg cholesterol, 686 mg sodium, 19 g carbohydrate, 4 g fiber, 34 g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1 fat.

Barley Lentil Stew

2 large onions, chopped
2 cups chopped carrots
2 tablespoons olive oil
1 tablespoon minced garlic
2 teaspoons ground cumin
4 cups reduced-sodium chicken broth
1 can (28 ounces) diced tomatoes, undrained
1 cup lentils, rinsed
1 tablespoon brown sugar
1 cinnamon stick (3 inches)
1/2 cup uncooked medium pearl barley
1/2 cup minced fresh parsley
1/2 teaspoon salt
1/4 teaspoon pepper
9 tablespoons fat-free plain yogurt

In a nonstick skillet, saute the onions and carrots in oil for 8 minutes or until crisp-tender. Add garlic and cumin; cook and stir for 2 minutes. Add the broth, tomatoes, lentils, brown sugar and cinnamon stick. Bring to a boil. Reduce heat; cover and cook for 5 minutes.

Add the barley. Cover and cook for 45 minutes or until lentils and barley are tender, stirring occasionally. Add the parsley, salt and pepper. Discard cinnamon stick. Serve in bowls with a dollop of yogurt. Makes 8 servings.

Nutritional Analysis: One serving (1 cup of stew with 1 tablespoon of yogurt) equals 189 calories, 4 g fat (1 g saturated fat), trace cholesterol, 440 mg sodium, 31 g carbohydrate, 9 g fiber, 10 g protein. Diabetic Exchanges: 2 starch, 1 vegetable.

Asparagus Fish Bundles

4 orange roughy fillets (6 ounces each)
20 fresh asparagus spears, trimmed
1/2 teaspoon salt
1/4 teaspoon pepper
2 green onions, chopped

Sauce:
2/3 cup white wine or reduced-sodium chicken broth
2 tablespoons lemon juice
2 teaspoons cornstarch
1 teaspoon minced fresh basil or 1/4 teaspoon dried basil
1 teaspoon minced fresh thyme or 1/4 teaspoon dried thyme
1/8 teaspoon pepper

Wrap each fillet around five asparagus spears; secure with toothpicks. Place in a 13-in. x 9-in. baking dish coated with cooking spray. Sprinkle with salt and pepper. Cover and bake at 350° for 15 minutes. Uncover; sprinkle with onions.

Bake, uncovered, 12-15 minutes longer or until fish flakes easily with a fork and asparagus is crisp-tender. Meanwhile, in a small saucepan, combine the sauce ingredients until blended. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Discard toothpicks from bundles; serve with sauce. Makes 4 servings.

Nutrition Facts: 1 bundle with 2 tablespoons sauce equals 172 calories, 1 g fat (trace saturated fat), 34 mg cholesterol, 414 mg sodium, 6 g carbohydrate, 2 g fiber, 27 g protein. Diabetic Exchanges: 5 very lean meat, 1 vegetable.

Baked Salmon with Herbs

2-1/2 cups soft bread crumbs (about 5 slices)
4 garlic cloves, minced
2 tablespoons grated Parmesan cheese
2 teaspoons dried parsley flakes
1 teaspoon dried thyme
1 teaspoon dried rosemary, crushed
1/2 teaspoon salt
1/4 teaspoon pepper
2 tablespoons butter, melted
1 salmon fillets (3 pounds)

Line a 15-in. x 10-in. x 1-in. baking pan with foil; coat foil with cooking spray. Set aside. In a bowl, combine the bread crumbs, garlic, Parmesan cheese, parsley, thyme, rosemary, salt and pepper. Add butter; toss to coat evenly.

Place salmon on prepared pan. Spray with cooking spray and pat with bread crumb mixture. Bake, uncovered, at 350° for 35-40 minutes or until fish flakes easily with a fork. Makes 8 servings.

Nutritional Analysis: One serving equals 313 calories, 14 g fat (4 g saturated fat), 102 mg cholesterol, 343 mg sodium, 8 g carbohydrate, 1 g fiber, 36 g protein. Diabetic Exchanges: 5 lean meat, 1/2 starch.

Bavarian Pot Roast

1 beef top round roast (4 pounds) , halved
1-1/2 cups apple juice
1 can (8 ounces) tomato sauce
1 small onion, chopped
2 tablespoons white vinegar
1 tablespoon salt
2 to 3 teaspoons ground cinnamon
1 tablespoon minced fresh gingerroot
1/4 cup cornstarch
1/2 cup water

In a Dutch oven coated with cooking spray, brown roast on all sides over medium-high heat; drain. Transfer to a 5-qt. slow cooker. In a bowl, combine the juice, tomato sauce, onion, vinegar, salt, cinnamon and ginger; pour over roast. Cover and cook on high for 5-7 hours.

In a small bowl, combine cornstarch and water until smooth; stir into cooking juices until well combined. Cover and cook 1 hour longer or until the meat is tender and gravy begins to thicken. Makes 12 servings.

Nutritional Analysis: One serving (4 ounces cooked beef with 1/2 cup gravy) equals 230 calories, 7 g fat (2 g saturated fat), 96 mg cholesterol, 753 mg sodium, 8 g carbohydrate, 1 g fiber, 32 g protein. Diabetic Exchanges: 4 lean meat, 1/2 fruit.

Apple Cider Beef Stew

4 cups frozen vegetables for stew (about 24 ounces), thawed
1 can (8 ounces) sliced water chestnuts, drained
1 jar (4-1/2 ounces) sliced mushrooms, drained
1 tablespoon dried minced onion
2 envelopes brown gravy mix
2 tablespoons onion soup mix
2 teaspoons steak seasoning
1/8 teaspoon ground cinnamon
2 pounds beef stew meat, cut into 1-inch cubes
1 can (14-1/2 ounces) beef broth
1-1/4 cups apple cider or unsweetened apple juice
1 can (8 ounces) tomato sauce
1 bay leaf
3 tablespoons cornstarch
1/3 cup cold water

Place the vegetables, water chestnuts, mushrooms and onion in a 5-qt. slow cooker. In a large resealable plastic bag, combine the gravy mix, soup mix, steak seasoning and cinnamon; add beef, a few pieces at a time, and shake to coat. Add to slow cooker.

Combine the broth, cider and tomato sauce; pour over beef. Add bay leaf. Cover and cook on low for 6-7 hours or until meat is tender. Combine cornstarch and water until smooth; stir into stew. Cover and cook on high for 15 minutes or until thickened. Discard bay leaf. Makes 12 servings.

Nutrition Facts: 1 cup (prepared with lean beef stew meat, reduced-sodium beef broth, unsweetened apple juice and no-salt-added tomato sauce) equals 197 calories, 6 g fat (2 g saturated fat), 48 mg cholesterol, 748 mg sodium, 18 g carbohydrate, 1 g fiber, 17 g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1/2 fruit.

Bean Quesadillas

1 can (16 ounces) kidney beans, rinsed and drained
4 flour tortillas (6 inches)
1/2 cup salsa
1/2 cup chopped sweet yellow or orange pepper
1 jalapeno pepper, seeded and chopped
1 to 2 garlic cloves, minced
1 cup (4 ounces) shredded reduced-fat Mexican cheese blend
1/8 teaspoon hot pepper sauce
1-1/2 teaspoons minced fresh cilantro

Mash beans until almost smooth; spread over two tortillas. Layer each with salsa, yellow pepper, jalapeno, garlic, cheese, pepper sauce and cilantro. Top with remaining tortillas. Place on an ungreased baking sheet. Bake at 350° for 8-10 minutes or until cheese is melted. Cut each quesadilla into four wedges. Makes 4 servings.

Nutrition Facts: 2 wedges equals 285 calories, 9 g fat (3 g saturated fat), 20 mg cholesterol, 748 mg sodium, 34 g carbohydrate, 7 g fiber, 18 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable.

Beef and Asparagus Stir-Fry

1 pound beef top round steak (3/4 inch thick)
2 tablespoons cornstarch
2 tablespoons plus 1/2 cup water, divided
1/2 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon hot pepper sauce
3 tablespoons canola oil, divided
2 cups fresh asparagus pieces or fresh broccoli florets
1 cup sliced cauliflower
1 small sweet red or green pepper, julienned
1 small onion, cut into 1/4-inch wedges
2 teaspoons beef bouillon granules
1 tablespoon soy sauce
1 tablespoon ketchup
1 teaspoon red wine vinegar
Hot cooked rice

Slice beef into thin 3-in. strips. In a large resealable plastic bag, combine the cornstarch, 2 tablespoons water, salt, pepper and hot pepper sauce; add the beef. Seal bag and turn to coat.

In a large skillet or wok, stir-fry half of the beef in 1 tablespoon oil until no longer pink; remove from the skillet and keep warm. Repeat with remaining beef and 1 tablespoon oil. Stir-fry the asparagus and cauliflower in remaining oil for 4 minutes. Add red pepper and onion; stir-fry for 2 minutes. Return beef to skillet.

In a small bowl, combine the bouillon, soy sauce, ketchup, vinegar and remaining water; add to the skillet. Cook and stir for 2 minutes or until heated through. Serve with rice. Makes 6 servings.

Nutrition Facts: 1/6 recipe (prepared with low-sodium beef bouillon and light soy sauce; calculated without added salt and rice) equals 330 calories, 12 g fat (0 saturated fat), 46 mg cholesterol, 250 mg sodium, 32 g carbohydrate, 2 g fiber, 22 g protein. Diabetic Exchanges: 2-1/2 lean meat, 1-1/2 starch, 1 vegetable.

Rouladen

1/4 cup Dijon mustard
8 slices top round steak, 1/4 inch thick (about 2 pounds)
1/4 teaspoon salt-free seasoning blend
Pepper to taste
8 turkey bacon strips
1 large onion, cut into thin wedges
3 tablespoons vegetable oil
3 cups reduced-sodium beef broth
1/3 cup all-purpose flour
1/2 cup water
1 tablespoon minced fresh parsley

Lightly spread mustard on each slice of steak; sprinkle with seasoning blend and pepper. Place 1 bacon strip and a few onion wedges on each slice; roll up and secure with wooden toothpicks. Brown in a skillet in oil; drain. Add broth; bring to a boil. Reduce heat; cover and simmer for 1-1/2 hours or until meat is tender.

Remove meat and keep warm. Combine flour and water until smooth; stir into broth. Bring to a boil, stirring constantly until thickened and bubbly. Remove toothpicks from meat and return to gravy; heat through. Sprinkle with parsley. Makes 8 servings.

Nutrition Facts: 1 piece equals 299 calories, 16 g fat (0 saturated fat), 82 mg cholesterol, 458 mg sodium, 7 g carbohydrate, 0 fiber, 30 g protein. Diabetic Exchanges: 4 lean meat, 1 fat, 1/2 starch.

Baked Ham with Orange Glaze

1/2 bone-in fully cooked lean ham (6 to 7 pounds)
2 cups apple cider or unsweetened juice
2 cups orange juice
1/3 cup orange marmalade
1/4 cup packed brown sugar
1/4 cup Dijon mustard
1/4 teaspoon ground ginger

Place ham on a rack in a shallow roasting pan. Score the surface of the ham, making diamond shapes 1/4 in. deep. Add cider and orange juice to pan. Loosely cover ham with foil; bake at 325° for 1 hour. Meanwhile, combine remaining ingredients; brush some over ham. Bake, uncovered, 50-60 minutes longer or until a meat thermometer reads 140° and ham is heated through, brushing occasionally with glaze. Let stand for 15 minutes before slicing. Serve with remaining glaze. Makes 10 servings.

Nutritional Analysis: One serving (3 ounces cooked ham) equals 177 calories, 5 g fat (2 g saturated fat), 49 mg cholesterol, 1,300 mg sodium, 9 g carbohydrate, trace fiber, 23 g protein. Diabetic Exchanges: 3 lean meat, 1/2 fruit.

Bell Peppers and Pasta

2-1/4 cups uncooked penne pasta
3/4 cup chopped onion
1 tablespoon olive oil
3 garlic cloves, minced
1 cup chopped sweet red pepper
1 cup chopped green pepper
1/4 cup sliced ripe olives
1 teaspoon dried oregano
1/4 teaspoon salt
1/8 teaspoon cayenne pepper
1/4 cup water
1/2 cup crumbled feta cheese

Cook pasta according to package directions. In a nonstick skillet, saute onion in oil for 1-1/2 minutes. Add garlic; cook 30 seconds longer. Add the sweet peppers; cook and stir for 2-3 minutes or until vegetables are tender. Stir in the olives, oregano, salt and cayenne. Add water; cook and stir until mixture comes to a boil. Drain pasta and stir into skillet. Remove from the heat. Stir in cheese. Serve immediately. Makes 4 servings.

Nutritional Analysis: One serving (1-1/4 cups) equals 274 calories, 9 g fat (4 g saturated fat), 17 mg cholesterol, 434 mg sodium, 40 g carbohydrate, 4 g fiber, 9 g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1-1/2 fat.

Barley Vegetable Stew

1 large onion, chopped
2 garlic cloves, minced
4 teaspoons olive oil
1 large carrot, chopped
1 small butternut squash, peeled and cubed (about 3 cups)
1 medium sweet potato, peeled and cubed
1/2 cup chopped sweet red pepper
5 cups chicken or vegetable broth
1/2 cup quick-cooking barley
1/2 teaspoon dried thyme
1/4 teaspoon pepper
1 large tomato, seeded and chopped

In a Dutch oven, saute onion and garlic in oil. Add the carrot, squash, sweet potato and red pepper. Saute 5 minutes longer. Stir in the broth, barley, thyme and pepper. Bring to a boil. Reduce heat; cover and simmer for 10 minutes or until barley is tender. Add the tomato; heat through. Makes 8 servings

Nutritional Analysis: One serving (1 cup) equals 121 calories, 3 g fat (trace saturated fat), 0 cholesterol, 532 mg sodium, 23 g carbohydrate, 5 g fiber, 4 g protein. Diabetic Exchanges: 1 starch, 1 vegetable, 1/2 fat.

Beef Brisket on Buns

1/2 teaspoon ground ginger
1/2 teaspoon ground mustard
1 fresh beef brisket (4 to 5 pounds)
2 cups water
1 cup ketchup
1/2 cup Worcestershire sauce
2 tablespoons brown sugar
2 teaspoons Liquid Smoke, optional
1 teaspoon chili powder
16 to 20 sandwich buns, split, optional

Combine the ginger and mustard; rub over brisket. Place on a rack in a shallow roasting pan. Bake, uncovered, at 325° for 2 hours. Let stand for 20 minutes. Thinly slice meat across the grain. Place in a foil-lined 13-in. x 9-in. baking dish.

In a bowl, combine the water, ketchup, Worcestershire sauce, brown sugar, Liquid Smoke if desired and chili powder; pour over meat. Cover tightly with foil; bake 3 hours longer or until tender. Serve on buns if desired. Makes 16 servings.

Nutrition Facts: 3 ounces (calculated without bun) equals 171 calories, 5 g fat (2 g saturated fat), 48 mg cholesterol, 313 mg sodium, 7 g carbohydrate, trace fiber, 23 g protein. Diabetic Exchanges: 3 lean meat.

Zucchini Beef Soup

1/2 pound lean ground beef (90% lean)
2 celery ribs, thinly sliced
1/3 cup chopped onion
1/2 cup chopped green pepper
1 can (28 ounces) diced tomatoes, undrained
3 medium zucchini, cubed
2 cups water
1-1/2 teaspoons Italian seasoning
1 teaspoon salt, optional
1 teaspoon beef bouillon granules
1/2 teaspoon sugar
Pepper to taste
Shredded Parmesan cheese, optional

In a large saucepan, cook the beef, celery, onion and green pepper over medium heat until meat is no longer pink and vegetables are tender; drain. Stir in the tomatoes, zucchini, water, Italian seasoning, salt if desired, bouillon, sugar and pepper. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until zucchini is tender. Garnish with Parmesan cheese if desired. Makes 6 servings.

Nutritional Analysis: One serving (prepared with lean ground beef and without salt and Parmesan cheese) equals 106 calories, 4 g fat (0 saturated fat), 14 mg cholesterol, 628 mg sodium, 10 g carbohydrate, 2 g fiber, 10 g protein. Diabetic Exchanges: 2 vegetable, 1 lean meat.

Baked Ham with Orange Glaze

1/2 bone-in fully cooked lean ham (6 to 7 pounds)
2 cups apple cider or unsweetened juice
2 cups orange juice
1/3 cup orange marmalade
1/4 cup packed brown sugar
1/4 cup Dijon mustard
1/4 teaspoon ground ginger

Place ham on a rack in a shallow roasting pan. Score the surface of the ham, making diamond shapes 1/4 in. deep. Add cider and orange juice to pan. Loosely cover ham with foil; bake at 325° for 1 hour. Meanwhile, combine remaining ingredients; brush some over ham.

Bake, uncovered, 50-60 minutes longer or until a meat thermometer reads 140° and ham is heated through, brushing occasionally with glaze. Let stand for 15 minutes before slicing. Serve with remaining glaze. Makes 10 servings.

Nutritional Analysis: One serving (3 ounces cooked ham) equals 177 calories, 5 g fat (2 g saturated fat), 49 mg cholesterol, 1,300 mg sodium, 9 g carbohydrate, trace fiber, 23 g protein. Diabetic Exchanges: 3 lean meat, 1/2 fruit.

Basil Shrimp Fettuccine

8 ounces uncooked fettuccine
1/2 cup chopped onion
1/4 cup each chopped sweet yellow and red pepper
1 to 2 garlic cloves, minced
2 tablespoons olive oil
1/4 cup all-purpose flour
1 can (12 ounces) fat-free evaporated milk
1/2 teaspoon salt
1/4 teaspoon white pepper
1/8 teaspoon cayenne pepper
1 pound uncooked shrimp, peeled and deveined
2 tablespoons minced fresh basil or 2 teaspoons dried basil

Cook pasta according to package directions. Meanwhile, in a nonstick skillet, saute the onion, peppers and garlic in oil until tender. In a small bowl, combine flour and milk until smooth. Add to vegetable mixture. Stir in the seasonings.

Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat; add shrimp and basil. Simmer, uncovered, for 3 minutes or until shrimp turn pink. Drain pasta; place in a large bowl. Add shrimp mixture and toss to coat. Makes 6 servings.

Nutritional Analysis: One serving (1-1/4 cups) equals 306 calories, 7 g fat (1 g saturated fat), 115 mg cholesterol, 465 mg sodium, 37 g carbohydrate, 2 g fiber, 24 g protein. Diabetic Exchanges: 2 starch, 2 very lean meat, 1 fat, 1/2 fat-free milk.

Leg of Lamb

1/3 cup minced fresh rosemary
2 tablespoons Dijon mustard
2 tablespoons olive oil
8 garlic cloves, minced
1 teaspoon soy sauce
1/2 teaspoon salt
1/2 teaspoon pepper
1 bone-in leg of lamb (7 to 9 pounds), trimmed
1 cup chicken broth

In a small bowl, combine the first seven ingredients; rub over leg of lamb. Cover and refrigerate overnight. Place lamb, fat side up, on a rack in a shallow roasting pan. Bake, uncovered, at 325° for 1-1/2 hours.

Add broth to pan; cover loosely with foil. Bake 1 to 1-1/2 hours longer or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°). Let stand for 10-15 minutes before slicing. Makes 10-12 servings.

Nutrition Facts: 1 slice equals 246 calories, 11 g fat (4 g saturated fat), 120 mg cholesterol, 320 mg sodium, 2 g carbohydrate, trace fiber, 33 g protein. Diabetic Exchanges: 5 lean meat, 1/2 fat.

Black Bean and Rice Enchiladas

1 green pepper, chopped
1 medium onion, chopped
3 garlic cloves, minced
1 tablespoon olive oil
1 can (15 ounces) black beans, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes and green chilies
1/4 cup picante sauce
1 tablespoon chili powder
1 teaspoon ground cumin
1/4 teaspoon crushed red pepper flakes
2 cups cooked brown rice
8 flour tortillas (6 inches), warmed
1 cup salsa
1 cup (4 ounces) shredded reduced-fat cheddar cheese
3 tablespoons chopped fresh cilantro leaves

In a large nonstick skillet, saute the green pepper, onion and garlic in oil until tender. Add the beans, tomatoes, picante sauce, chili powder, cumin and red pepper flakes; bring to a boil. Reduce heat; simmer, uncovered, until heated through and mixture thickens. Add rice; cook 5 minutes longer or until heated through.

Spoon a rounded 1/2 cup down the center of each tortilla. Fold sides over filling and roll up. Place in a 13-in. x 9-in. baking dish coated with cooking spray. Spoon salsa over each tortilla. Cover and bake at 350° for 25 minutes. Uncover; sprinkle with cheese and cilantro. Bake 2-3 minutes longer or until cheese is melted. Makes 8 servings.

Nutritional Analysis: 1 enchilada equals 271 calories, 6 g fat (2 g saturated fat), 10 mg cholesterol, 638 mg sodium, 43 g carbohydrate, 5 g fiber, 12 g protein. Diabetic Exchanges: 2-1/2 starch, 1 lean meat, 1 vegetable.

Lamb Chops

1 teaspoon each dried basil, marjoram and thyme
1/2 teaspoon salt
8 lamb loin chops (3 ounces each)
Mint jelly, optional

Combine herbs and salt; rub over lamb chops. Cover and refrigerate for 1 hour. Broil 4-6 in. from the heat for 5-8 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°). Serve with mint jelly if desired. Makes 4 servings.

Nutrition Facts: 2 lamb chops (calculated without jelly) equals 157 calories, 7 g fat (2 g saturated fat), 68 mg cholesterol, 355 mg sodium, trace carbohydrate, trace fiber, 22 g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.

Beefy Vegetable Soup

1-1/2 pounds beef stew meat
1 tablespoon canola oil
2 cans (14-1/2 ounces each) reduced-sodium beef broth
1-1/2 cups water
2 tablespoons reduced-sodium soy sauce
3 medium potatoes, cubed (about 1 pound)
3 medium carrots, cubed
3 celery ribs, chopped
2 tablespoons Worcestershire sauce
2 tablespoons steak sauce
1 tablespoon garlic powder
1/2 teaspoon salt
1/4 teaspoon dried oregano
1/8 teaspoon ground nutmeg
1/8 teaspoon pepper
2 cups fresh corn or frozen corn
1-3/4 cups frozen cut green beans

In a large kettle or Dutch oven, cook beef over medium heat in oil until no longer pink; drain. Add the broth, water and soy sauce. Bring to a boil. Reduce heat; cover and simmer for 1 hour.

Add the potatoes, carrots, celery, Worcestershire sauce, steak sauce and seasonings. Bring to a boil. Reduce heat; cover and simmer for 30-40 minutes or until the vegetables are just tender. Add corn and beans. Bring to a boil. Reduce heat; cover and simmer for 5-10 minutes or until vegetables are tender. Makes 8 servings (about 3-1/4 quarts).

Nutritional Analysis: One serving (1-1/2 cups) equals 227 calories, 7 g fat (2 g saturated fat), 49 mg cholesterol, 584 mg sodium, 24 g carbohydrate, 4 g fiber, 19 g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1 starch.

Black Bean Cakes

2 cans (15 ounces each) black beans, rinsed and drained
1 egg white, lightly beaten
2 green onions, finely chopped
1/4 cup plus 2 tablespoons minced fresh cilantro, divided
1 teaspoon chili powder
1/4 teaspoon dried oregano
1/4 teaspoon ground cumin
4 teaspoons canola oil
1/2 cup frozen corn, thawed
1/2 cup chunky salsa
1/4 cup fat-free sour cream

In a large bowl, mash beans with a fork. Stir in the egg white, onions, 1/4 cup cilantro, chili powder, oregano and cumin. Shape into eight 2-1/2-in. patties. In a small nonstick skillet coated with cooking spray, cook patties in batches in oil for 2-4 minutes on each side or until golden brown. In a small bowl, combine the corn, salsa and remaining cilantro; spoon over cakes. Garnish with sour cream. Makes 4 servings.

Nutrition Facts: 2 cakes with 1/4 cup salsa mixture and 1 tablespoon sour cream equals 264 calories, 5 g fat (trace saturated fat), 3 mg cholesterol, 577 mg sodium, 40 g carbohydrate, 9 g fiber, 13 g protein. Diabetic Exchanges: 2 starch, 2 very lean meat, 1 fat.

Baked Mostaccioli

8 ounces uncooked mostaccioli
1/2 pound lean ground turkey
1 small onion, chopped
1 can (14-1/2 ounces) diced tomatoes, undrained
1 can (6 ounces) tomato paste
1/3 cup water
1 teaspoon dried oregano
1/2 teaspoon salt
1/8 teaspoon pepper
2 cups (16 ounces) fat-free cottage cheese
1 teaspoon dried marjoram
1-1/2 cups (6 ounces) shredded part-skim mozzarella cheese
1/4 cup grated Parmesan cheese

Cook mostaccioli according to package directions. Meanwhile, in a large saucepan, cook turkey and onion over medium heat until meat is no longer pink; drain if necessary. Stir in the tomatoes, tomato paste, water, oregano, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 15 minutes.

In a small bowl, combine cottage cheese and marjoram; set aside. Drain mostaccioli. Spread 1/2 cup meat sauce into an 11-in. x 7-in. baking dish coated with cooking spray. Layer with half of the mostaccioli, meat sauce and mozzarella cheese. Top with cottage cheese mixture. Layer with remaining mostaccioli, meat sauce and mozzarella cheese. Sprinkle with Parmesan cheese (dish will be full). Bake, uncovered, at 350° for 30-40 minutes or until bubbly and heated through. Makes 6 servings.

Nutrition Facts: 1-1/3 cups equals 278 calories, 7 g fat (3 g saturated fat), 39 mg cholesterol, 607 mg sodium, 32 g carbohydrate, 3 g fiber, 23 g protein. Diabetic Exchanges: 3 medium-fat meat, 2 vegetable, 1-1/2 starch.

French Onion Chicken

1 large sweet onion, thinly sliced
3 teaspoons canola oil, divided
2 teaspoons brown sugar
2 teaspoons balsamic vinegar
1/2 cup reduced-sodium chicken broth
4 boneless skinless chicken breast halves (4 ounces each)
4 slices French bread baguette
1/4 cup shredded Swiss cheese

In a large nonstick skillet, cook and stir onion in 1 teaspoon oil over medium-low heat for 10 minutes. Stir in brown sugar and vinegar; cook 5-10 minutes longer or until tender and golden brown. Remove and keep warm.

In the same skillet, brown chicken in remaining oil on both sides. Add broth, stirring to loosen browned bits from pan. Transfer to an 11-in. x 7-in. baking dish coated with cooking spray; top with onion mixture. Place a baguette slice over each chicken breast; sprinkle with cheese. Cover and bake at 350° for 15 minutes. Uncover, bake 3-5 minutes longer or until a meat thermometer reads 170°. Makes 4 servings.

Nutrition Facts: 1 serving equals 265 calories, 10 g fat (2 g saturated fat), 69 mg cholesterol, 231 mg sodium, 17 g carbohydrate, 1 g fiber, 27 g protein. Diabetic Exchanges: 3 very lean meat, 2 fat, 1 starch.

Blackened Chicken and Beans

2 teaspoons chili powder
1/4 teaspoon salt
1/4 teaspoon pepper
4 boneless skinless chicken breast halves (4 ounces each)
1 tablespoon canola oil
1 can (15 ounces) black beans, rinsed and drained
1 cup frozen corn, thawed
1 cup chunky salsa

Combine the chili powder, salt and pepper; rub over both sides of chicken. In a large nonstick skillet, cook chicken in oil over medium heat for 4-5 minutes on each side or until a meat thermometer 170°. Remove and keep warm.

Add the beans, corn and salsa to skillet; bring to a boil. Reduce heat; cover and simmer for 2-3 minutes or until heated through. Transfer to a serving dish; serve with chicken. Makes 4 servings.

Nutritional Analysis: 1 chicken breast half with 3/4 cup bean mixture equals 297 calories, 7 g fat (1 g saturated fat), 63 mg cholesterol, 697 mg sodium, 30 g carbohydrate, 10 g fiber, 33 g protein. Diabetic Exchanges: 3 very lean meat, 2 starch, 1 fat.

Blue Cheese Flank Steak

1 medium onion, sliced
1 garlic clove, peeled and sliced
1/3 cup water
1/3 cup white wine vinegar
2 tablespoons reduced-sodium soy sauce
1/2 teaspoon coarsely ground pepper
1 beef flank steak (1 pound)
1/2 cup crumbled blue cheese

In a large resealable plastic bag, combine the first six ingredients. Add the steak; seal bag and turn to coat. Refrigerate overnight, turning occasionally. Drain and discard marinade. Using long-handled tongs, dip a paper towel in cooking oil and lightly coat the grill rack.

Grill beef, covered, over medium-hot heat for 5-7 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°). Let stand for 5 minutes; thinly slice across the grain. Sprinkle with blue cheese. Makes 4 servings.

Nutrition Facts: 3 ounces cooked beef with 2 tablespoons cheese equals 239 calories, 12 g fat (6 g saturated fat), 65 mg cholesterol, 367 mg sodium, 5 g carbohydrate, 1 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 1 fat.