Dinner Tonight

Almond Vegetable Stir-Fry

1 teaspoon cornstarch
1 teaspoon sugar
3 tablespoons cold water
2 tablespoons reduced-sodium soy sauce
1 teaspoon sesame oil
4 cups fresh broccoli florets
2 tablespoons canola oil
1 large sweet red pepper, cut into 1-inch chunks
1 small onion, cut into thin wedges
2 garlic cloves, minced
1 tablespoon minced fresh gingerroot
1/4 cup slivered almonds, toasted

In a small bowl, combine the cornstarch and sugar. Stir in the water, soy sauce and sesame oil until smooth; set aside. In a large nonstick wok or skillet, stir-fry broccoli in hot oil for 3 minutes. Add the pepper, onion, garlic and ginger; stir-fry for 2 minutes. Reduce heat; stir the soy sauce mixture. Stir into vegetables along with nuts. Cook and stir for 2 minutes or until thickened. Makes 5 servings.

Nutritional Analysis: One serving (3/4 cup) equals 143 calories, 10 g fat (1 g saturated fat), 0 cholesterol, 260 mg sodium, 11 g carbohydrate, 3 g fiber, 4 g protein. Diabetic Exchanges: 2 vegetable, 2 fat.

Turkey Burgers

1/2 cup ketchup
1 tablespoon cider vinegar
1 tablespoon Worcestershire sauce
2 garlic cloves, minced
1/4 teaspoon pepper
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon hot pepper sauce
1/3 cup quick-cooking oats
1 pound lean ground turkey
4 lettuce leaves
4 hamburger buns, split

In a small bowl, combine the first seven ingredients. Transfer half of the mixture to a large bowl; stir in oats. Set remaining ketchup mixture aside for basting. Crumble turkey over oat mixture and mix well. Shape into four patties.

Coat grill rack with cooking spray before starting the grill. Grill patties, covered, over medium heat for 5-7 minutes on each side or until a meat thermometer reads 165° and juices run clear, basting occasionally with ketchup mixture. Serve on lettuce-lined buns. Makes 4 servings.

Nutrition Facts: 1 burger equals 355 calories, 12 g fat (3 g saturated fat), 90 mg cholesterol, 746 mg sodium, 36 g carbohydrate, 2 g fiber, 25 g protein. Diabetic Exchanges: 3 lean meat, 2 starch.

Mustard Chicken

1/2 cup prepared mustard
1/2 cup honey
1 tablespoon salt-free seasoning blend
1 tablespoon Worcestershire sauce
1 broiler/fryer chicken (3 pounds), cut in half

In a small bowl, combine the first four ingredients. Carefully loosen the skin of the chicken; spoon some of the mustard sauce under the skin.
Coat grill rack with cooking spray before starting the grill. Place chicken skin side up on grill rack. Grill, covered, over indirect medium heat for 20 minutes on each side or until juices run clear, basting occasionally with remaining mustard sauce. Remove chicken skin; cut into serving-size pieces. Makes 6 servings

Nutritional Analysis: One serving equals 261 calories, 7 g fat (2 g saturated fat), 72 mg cholesterol, 334 mg sodium, 25 g carbohydrate, 1 g fiber, 25 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch.

Bean Stew

1 can (14-1/2 ounces) vegetable broth or reduced-sodium chicken broth
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15 ounces) pinto beans, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes and green chilies
1 can (4 ounces) chopped green chilies, undrained
2 cups frozen corn, thawed
3 cups water
1 large onion, chopped
2 medium carrots, sliced
2 garlic cloves, minced
2 teaspoons chili powder

Combine all ingredients in a 3-qt. slow cooker. Cover and cook on high for 4-5 hours or until heated through and flavors are blended. Makes 6 servings.

Nutritional Analysis: One serving (1-1/2 cups) equals 218 calories, 1 g fat (trace saturated fat), 0 cholesterol, 964 mg sodium, 44 g carbohydrate, 10 g fiber, 11 g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1 very lean meat.

Zucchini Crust Pizza

3 cups shredded zucchini
3/4 cup egg substitute
1/3 cup all-purpose flour
1/2 teaspoon salt
2 cups (8 ounces) shredded part-skim mozzarella cheese
2 small tomatoes, halved and thinly sliced
1/2 cup chopped onion
1/2 cup julienned green pepper
1 teaspoon dried oregano
1/2 teaspoon dried basil
3 tablespoons shredded Parmesan cheese

In a large bowl, combine zucchini and egg substitute. Stir in flour and salt. Spread onto the bottom of a 12-in. pizza pan coated with cooking spray. Bake at 450° for 8 minutes. Reduce heat to 350°. Sprinkle with the mozzarella, tomatoes, onion, green pepper, oregano, basil and Parmesan cheese. Bake for 15-20 minutes or until onion is tender and cheese is melted. Makes 6 slices.

Nutritional Analysis: One slice equals 190 calories, 8 g fat (5 g saturated fat), 24 mg cholesterol, 431 mg sodium, 13 g carbohydrate, 2 g fiber, 17 g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1/2 fat.

Apple Thyme Chicken

6 tablespoons apple juice
6 tablespoons lemon juice
4-1/2 teaspoons cider vinegar
4-1/2 teaspoons canola oil
1-1/2 teaspoons dried thyme
4 boneless skinless chicken breast halves (4 ounces each)
2 medium tart apples, peeled and quartered
1 tablespoon honey

Sauce:
2 teaspoons cornstarch
1/4 teaspoon dried thyme
3/4 cup apple juice

In a large bowl, combine the first five ingredients. Pour half of the marinade into a large resealable plastic bag; add chicken. Seal bag and turn to coat; refrigerate for at least 2 hours. Cover and refrigerate remaining marinade. Drain and discard marinade from chicken. Dip apples in reserved marinade; set aside. Combine honey with the remaining marinade.

Using long-handled tongs, dip a paper towel in cooking oil and lightly coat the grill rack. Grill chicken, covered, over medium heat for 4-6 minutes on each side or until a meet thermometer reads 170°, basting frequently with the honey marinade. Grill apples, uncovered, for 3-5 minutes, basting and turning frequently or until lightly browned.

In a large saucepan, combine the cornstarch, thyme and apple juice until blended. Bring to a boil; cook and stir for 2 minutes or until thickened. Slice the grilled apples; stir into sauce. Serve with chicken. Makes 4 servings.

Nutritional Analysis: One serving (1 chicken breast half with 1/4 cup sauce) equals 266 calories, 3 g fat (1 g saturated fat), 66 mg cholesterol, 76 mg sodium, 22 g carbohydrate, 1 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fruit.

Horseradish Meat Loaf

4 slices whole wheat bread, crumbled
1/4 cup milk
1/2 cup finely chopped celery
1/4 cup finely chopped onion
1/4 cup prepared horseradish
2 tablespoons Dijon mustard
2 tablespoons chili sauce
1 egg, lightly beaten
1-1/2 teaspoons Worcestershire sauce
1/2 teaspoon salt
1/4 teaspoon pepper
1-1/2 pounds lean ground beef (90% lean)
1/2 cup ketchup

In a large bowl, soak bread in milk for 5 minutes. Drain and discard milk. Stir in the celery, onion, horseradish, mustard, chili sauce, egg, Worcestershire sauce, salt and pepper. Crumble beef over mixture and mix well.

Shape into a loaf in an 11-in. x 7-in. baking dish coated with cooking spray. Spread top with ketchup. Bake at 350° for 45-55 minutes or until no pink remains and a meat thermometer reads 160°. Let stand for 10 minutes before cutting. Makes 8 servings.

Nutrition Facts: 1 slice equals 207 calories, 8 g fat (3 g saturated fat), 79 mg cholesterol, 640 mg sodium, 14 g carbohydrate, 1 g fiber, 19 g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1/2 fat.

Zesty Beef Brisket

2 tablespoons ground mustard
1 tablespoon dried oregano
2 teaspoons chili powder
1 teaspoon garlic powder
1 teaspoon salt
1 teaspoon pepper
1 fresh beef brisket (3 pounds)
Barbecue or horseradish sauce

In a small bowl, combine the first six ingredients. Rub over brisket. Place in a greased roasting pan. Cover and bake at 325° for 2-1/2 to 3 hours or until tender. Thinly slice meat across the grain. Serve with barbecue or horseradish sauce or cooking juices. Makes 8-10 servings.

Nutrition Facts: 6 ounces equals 185 calories, 7 g fat (2 g saturated fat), 58 mg cholesterol, 287 mg sodium, 1 g carbohydrate, 1 g fiber, 29 g protein. Diabetic Exchanges: 4 lean meat.

Pizza Bake

1-1/2 pounds lean ground beef (90% lean)
1 medium onion, chopped
1 medium green pepper, chopped
1 cup sliced fresh mushrooms
1 can (15 ounces) pizza sauce
1/4 teaspoon garlic powder
1/4 teaspoon dried oregano
1 cup (4 ounces) shredded part-skim mozzarella cheese
1 cup all-purpose flour
2 eggs, lightly beaten
1 cup fat-free milk
1 tablespoon canola oil
1/2 teaspoon salt
1/2 cup grated Parmesan cheese
10 slices pepperoni, chopped

In a large skillet, cook the beef, onion, green pepper and mushrooms over medium heat until meat is no longer pink and vegetables are tender; drain. Stir in the pizza sauce, garlic powder and oregano. Transfer to a 13-in. x 9-in. baking dish coated with cooking spray; sprinkle with mozzarella cheese.

In a small bowl, combine the flour, eggs, milk, oil and salt; pour over meat mixture. Sprinkle with Parmesan cheese and pepperoni. Bake, uncovered, at 350° for 40-45 minutes or until golden brown. Makes 8 servings.

Nutrition Facts: 1 piece equals 331 calories, 14 g fat (6 g saturated fat), 110 mg cholesterol, 589 mg sodium, 21 g carbohydrate, 2 g fiber, 28 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 fat.

Yogurt-Marinated Chicken

1/2 cup fat-free yogurt
3 garlic cloves, minced
2 tablespoons lemon juice
1 tablespoon canola oil
1 tablespoon minced fresh gingerroot
6 bone-in chicken breast halves (6 ounces each)
1 teaspoon sugar
1 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cumin

In a large resealable plastic bag, combine the yogurt, garlic, lemon juice, oil, ginger, sugar and seasonings; add the chicken. Seal bag and turn to coat; refrigerate for at least 8 hours or overnight.

Coat grill rack with cooking spray before starting the grill. Prepare the grill for indirect heat. Drain and discard marinade. Grill chicken, covered, bone side down over indirect medium heat for 2 minutes. Turn; grill 25-35 minutes longer or until juices run clear. Makes 6 servings.

Nutritional Analysis: One serving (1 chicken breast half) equals 149 calories, 4 g fat (1 g saturated fat), 68 mg cholesterol, 163 mg sodium, 2 g carbohydrate, trace fiber, 25 g protein. Diabetic Exchanges: 3 lean meat.

Braised Beef Stew

2 tablespoons all-purpose flour
2 teaspoons steak seasoning
2 pounds boneless beef sirloin steak, cut into 1-inch cubes
2 tablespoons olive oil, divided
1 large onion, chopped
2 celery ribs, chopped
2 medium parsnips, peeled and cut into 1-1/2-inch pieces
2 medium carrots, peeled and cut into 1-1/2-inch pieces
2 garlic cloves, minced
1 can (14-1/2 ounces) diced tomatoes, undrained
1 cup dry red wine or reduced-sodium beef broth
2 tablespoons red currant jelly
2 bay leaves
2 fresh oregano sprigs
1 can (15 ounces) white kidney or cannellini beans, rinsed and drained

In a large resealable plastic bag, combine flour and steak seasoning. Add beef, a few pieces at a time, and shake to coat. Heat 1 tablespoon oil in an ovenproof Dutch oven; brown beef in batches on all sides. Remove and keep warm.

In the same pan, saute the onion, celery, parsnips and carrots in remaining oil until crisp-tender. Add garlic; cook 1 minute longer. Add the tomatoes, wine, jelly, bay leaves, oregano and beef; bring to a boil. Cover and bake at 350° for 1-1/2 hours. Stir in beans; cover and bake 30-40 minutes longer or until the beef and vegetables are tender. Discard bay leaves and oregano. Makes 8 servings (2 quarts).

Nutrition Facts: 1 cup equals 310 calories, 9 g fat (3 g saturated fat), 64 mg cholesterol, 373 mg sodium, 26 g carbohydrate, 5 g fiber, 25 g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1 fat.

Whole Wheat Pepperoni Pizzas

1-2/3 cups water
2 tablespoons olive oil
2 tablespoons sugar
2 tablespoons nonfat dry milk powder
1 teaspoon salt
1 teaspoon lemon juice
2-1/2 cups bread flour
2 cups whole wheat flour
2 teaspoons active dry yeast

Toppings:
4 teaspoons olive oil
1 can (15 ounces) pizza sauce
2 teaspoons dried oregano
4 cups (16 ounces) shredded part-skim mozzarella cheese
2 ounces turkey pepperoni, diced
1/4 cup grated Parmesan cheese
2/3 cup chopped onion
2/3 cup chopped green pepper

In bread machine pan, place the first nine ingredients in order suggested by manufacturer. Select dough setting (check dough after 5 minutes of mixing; add 1 to 2 tablespoons of water or flour if needed). When cycle is completed, turn dough onto a lightly floured surface. Divide dough in half. Cover and let stand for 10 minutes.

Roll into two 14-in. circles. Transfer to two 14-in. pizza pans coated with cooking spray. Spread oil over each crust. Top with the pizza sauce, oregano, mozzarella cheese, pepperoni, Parmesan cheese, onion and green pepper. Bake at 450° for 15-20 minutes or until crust is golden brown. Makes 2 pizzas.

Nutritional Analysis: One slice equals 343 calories, 11 g fat (5 g saturated fat), 29 mg cholesterol, 611 mg sodium, 43 g carbohydrate, 4 g fiber, 19 g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat, 1 vegetable, 1/2 fat.

Chicken Enchiladas

12 white or yellow corn tortillas (6 inches)
4 ounces reduced-fat cream cheese
1 tablespoon plus 1 cup fat-free milk, divided
1 teaspoon ground cumin
4 cups cubed cooked chicken breast
1/2 cup chopped green onions
1/2 cup chopped sweet red pepper
1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted
1 cup (8 ounces) fat-free sour cream
2 jalapeno peppers, seeded and chopped
1/4 teaspoon cayenne pepper
1/2 cup shredded reduced-fat cheddar cheese

Wrap tortillas in foil. Bake at 350° for 10 minutes or until softened. Meanwhile, in a large bowl, combine the cream cheese, 1 tablespoon milk and cumin until smooth. Stir in chicken. In a nonstick skillet coated with cooking spray, saute onions and red pepper until softened. Stir into chicken mixture.

In another bowl, combine the soup, sour cream, jalapenos, cayenne and remaining milk. Stir 2 tablespoons soup mixture into chicken mixture. Place 1/3 cup of chicken mixture down the center of each tortilla; roll up.

Place seam side down in a 13-in. x 9-in. baking dish coated with cooking spray. Top with remaining soup mixture. Cover and bake at 350° for 30 minutes or until heated through. Uncover; sprinkle with cheese. Bake 5 minutes longer or until cheese is melted. Makes 6 servings.

Nutritional Analysis: One serving (2 enchiladas) equals 405 calories, 10 g fat (5 g saturated fat), 108 mg cholesterol, 435 mg sodium, 35 g carbohydrate, 3 g fiber, 40 g protein. Diabetic Exchanges: 4 lean meat, 1 starch, 1 fat-free milk, 1/2 fat.

Turkey Chili

2 cups cubed cooked turkey breast
2 cans (15 ounces each) white kidney or cannellini beans, rinsed and drained
1 can (10-3/4 ounces) reduced-fat reduced- sodium condensed cream of chicken soup, undiluted
1-1/3 cups fat-free milk
1 can (4 ounces) chopped green chilies, drained
1 tablespoon dried minced onion
1 tablespoon minced fresh cilantro
1 teaspoon garlic powder
1 teaspoon ground cumin
1 teaspoon dried oregano
6 tablespoons fat-free sour cream

In a large saucepan, combine the first 10 ingredients; bring to a boil. Reduce heat; cover and simmer for 25-30 minutes or until heated through. Garnish with sour cream. Makes 6 servings.

Nutritional Analysis: One serving (1 cup) equals 250 calories, 2 g fat (1 g saturated fat), 47 mg cholesterol, 510 mg sodium, 31 g carbohydrate, 6 g fiber, 23 g protein. Diabetic Exchanges: 3 very lean meat, 2 starch.

Chicken Potpie

1 small onion, chopped
1 teaspoon canola oil
1-1/2 cups fat-free milk, divided
1/2 cup reduced-sodium chicken broth
3/4 teaspoon rubbed sage
1/8 teaspoon pepper
1/4 cup all-purpose flour
4 cups cubed cooked chicken breast
3 cups frozen chopped broccoli, thawed and drained
1-1/2 cups (6 ounces) shredded reduced-fat cheddar cheese
1 tube (11.3 ounces) refrigerated dinner rolls

In a large nonstick saucepan, saute onion in oil until tender. Stir in 3/4 cup milk, broth, sage and pepper. In a small bowl, combine flour and remaining milk until smooth; gradually stir into onion mixture. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Stir in the chicken, broccoli and cheese; heat through.

Transfer to a 2-qt. baking dish coated with cooking spray. Separate rolls; arrange over chicken mixture. Bake, uncovered, at 350° for 25-30 minutes or until filling is bubbly and rolls are golden brown. Makes 8 servings.

Nutrition Facts: 3/4 cup chicken mixture with 1 roll equals 326 calories, 9 g fat (4 g saturated fat), 70 mg cholesterol, 511 mg sodium, 28 g carbohydrate, 2 g fiber, 33 g protein. Diabetic Exchanges: 4 lean meat, 2 starch.

Lasagna

1 pound lean ground beef (90% lean)
1 small onion, chopped
1 can (28 ounces) crushed tomatoes
1-3/4 cups water
1 can (6 ounces) tomato paste
1 envelope spaghetti sauce mix
1 egg, lightly beaten
2 cups (16 ounces) fat-free cottage cheese
2 tablespoons grated Parmesan cheese
6 uncooked lasagna noodles
1 cup (4 ounces) shredded part-skim mozzarella cheese

In a large saucepan, cook beef and onion over medium heat until meat is no longer pink; drain. Stir in the tomatoes, water, tomato paste and spaghetti sauce mix. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes, stirring occasionally.

In a small bowl, combine the egg, cottage cheese and Parmesan cheese. Spread 2 cups meat sauce in a 13-in. x 9-in. baking dish coated with cooking spray. Layer with three noodles, half of cottage cheese mixture and half of remaining meat sauce. Repeat layers.

Cover and bake at 350° for 50 minutes. Uncover; sprinkle with mozzarella cheese. Bake 10-15 minutes longer or until bubbly and cheese is melted. Let stand for 15 minutes before cutting. Makes 9 servings.

Nutrition Facts: 1 piece equals 280 calories, 7 g fat (3 g saturated fat), 65 mg cholesterol, 804 mg sodium, 29 g carbohydrate, 4 g fiber, 25 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 starch.

Bean Chicken Stew

1 medium onion, chopped
1 jalapeno pepper, seeded and chopped
4 garlic cloves, minced
1 tablespoon canola oil
4 cups reduced-sodium chicken broth
2 cans (15-1/2 ounces each) great northern beans, rinsed and drained
1-1/4 teaspoons ground cumin
2 tablespoons cornstarch
1/4 cup cold water
2 cups cubed cooked chicken breast
2 tablespoons minced fresh parsley

In a large saucepan, saute the onion, jalapeno and garlic in oil until tender. Add the broth, beans and cumin. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until heated through.

Combine cornstarch and water until smooth; stir into stew. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chicken and parsley; heat through. Makes 6 servings.

Nutritional Analysis: 1 cup equals 243 calories, 4 g fat (1 g saturated fat), 36 mg cholesterol, 785 mg sodium, 27 g carbohydrate, 8 g fiber, 23 g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable.

Tuscan Pork Roast

3 garlic cloves, minced
2 tablespoons olive oil
1 tablespoon fennel seed, crushed
1 tablespoon dried rosemary, crushed
1 teaspoon salt
1/4 teaspoon pepper
1 boneless pork loin roast (3 pounds)

In a small bowl, combine the first six ingredients; rub over pork roast. Cover and refrigerate overnight. Place roast on a rack in a shallow roasting pan. Bake, uncovered, at 350° for 1-1/2 hours or until a meat thermometer reads 160°, basting occasionally with pan juices. Let stand for 10 minutes before slicing. Makes 10 servings.

Nutritional Analysis: 4 ounces cooked pork equals 229 calories, 10 g fat (3 g saturated fat), 80 mg cholesterol, 282 mg sodium, 1 g carbohydrate, 1 g fiber, 31 g protein. Diabetic Exchange: 4 lean meat.

Apricot Honey Chicken

4 boneless skinless chicken breast halves (5 ounces each)
1 tablespoon canola oil
3 tablespoons apricot preserves
2 tablespoons orange juice
4 teaspoons honey

In a large skillet, cook chicken in oil over medium heat for 7-9 minutes on each side or until a meat thermometer reads 170°. Combine the preserves, orange juice and honey; pour over chicken. Cook for 2 minutes or until heated through. Makes 4 servings.

Nutrition Facts: 1 chicken breast half equals 243 calories, 7 g fat (1 g saturated fat), 78 mg cholesterol, 74 mg sodium, 16 g carbohydrate, trace fiber, 29 g protein. Diabetic Exchanges: 4 very lean meat, 1 starch, 1 fat.

Basil Chicken

1/3 cup butter, melted
1/4 cup minced fresh basil
1 tablespoon finely chopped onion
2 garlic cloves, minced
1/2 teaspoon salt, optional
4 bone-in chicken breast halves, skin removed (7 ounces each)
1/2 teaspoon pepper
1/2 teaspoon lemon-pepper seasoning
2 tablespoons grated Parmesan cheese

In a small bowl, combine the butter, basil, onion, garlic and salt if desired. Rub pepper and lemon-pepper over chicken. Brush with butter mixture. Grill chicken, covered, over medium-low heat, 15-23 minutes on each side or until a meat thermometer reads 170°, basting with marinade frequently. Before serving, sprinkle with cheese. Makes 4 servings.

Diabetic Exchanges: One serving (prepared with margarine and without added salt) equals 4 lean meat, 1 vegetable, 1 fat; also, 303 calories, 562 mg sodium, 75 mg cholesterol, 4 gm carbohydrate, 29 gm protein, 19 gm fat.

Apricot-Glazed Ham

1/2 boneless fully cooked lean ham (4 pounds)
Whole cloves
2 cups ginger ale
2/3 cup apricot spreadable fruit
1/4 cup packed brown sugar
3 tablespoons Dijon mustard
1/2 teaspoon ground ginger

Score surface of ham, making diamond shapes 1/4-in. deep. Insert a clove in each diamond. Place ham on a rack in a shallow roasting pan; pour ginger ale into pan. Loosely cover with foil. Bake at 325° for 1 hour.

In a small bowl, combine the spreadable fruit, brown sugar, mustard and ginger; brush some over ham. Bake, uncovered, for 1-1/2 to 2 hours or until a meat thermometer reads 140° and ham is heated through, brushing occasionally with glaze. Serve with remaining glaze. Makes 16 servings.

Nutritional Analysis: One serving (3 ounces cooked ham with 1-1/2 teaspoons additional glaze) equals 182 calories, 5 g fat (2 g saturated fat), 47 mg cholesterol, 1,200 mg sodium, 12 g carbohydrate, trace fiber, 21 g protein. Diabetic Exchanges: 3 lean meat, 1 fruit.

Asian Chicken with Pasta

1/2 pound uncooked angel hair pasta
1 pound chicken tenderloins, cut into 1-inch cubes
1/3 cup prepared balsamic vinaigrette
1/3 cup prepared Italian salad dressing
1 package (12 ounces) broccoli coleslaw mix
1/2 pound sliced fresh mushrooms
3/4 cup julienned sweet red pepper
1/2 cup sliced onion
1/2 teaspoon garlic powder
1/2 teaspoon ground ginger
1/4 teaspoon salt
1/8 teaspoon pepper

Cook pasta according to package directions. Meanwhile, in a large skillet, saute chicken in vinaigrette and salad dressing until no longer pink. Remove and keep warm. In the same skillet, saute the coleslaw mix, mushrooms, red pepper and onion until tender. Add the seasonings. Stir in the chicken; heat through. Drain pasta. Add to chicken mixture; toss to coat. Makes 6 servings.

Nutrition Facts: 1-1/2 cups equals 320 calories, 8 g fat (1 g saturated fat), 44 mg cholesterol, 474 mg sodium, 38 g carbohydrate, 4 g fiber, 25 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.

Beef and Cauliflower Stew

2 tablespoons vegetable oil
1-1/2 pounds lean round steak, cut into 1-inch cubes
3 cups beef broth
1 small head cauliflower, separated into florets
1 green pepper, cut into chunks
1/4 cup reduced-sodium or regular soy sauce
1 garlic clove, minced
1-1/2 teaspoons grated fresh gingerroot, optional
2 to 3 tablespoons cornstarch
1/2 teaspoon sugar
1/4 cup water
1 cup sliced green onions
Cooked rice

In a skillet, heat oil over medium-high. Brown meat on all sides. Add broth; cover and simmer until beef is tender, about 1 hour. Add cauliflower, green pepper, soy sauce, garlic, and ginger root if desired. Cover and simmer until the vegetables are tender, about 5-7 minutes. Combine cornstarch, sugar and water. Stir into meat mixture. Bring to a boil, stirring constantly; cook 2 minutes or until thickened. Stir in green onions. Serve on rice. Makes 6 servings.

Nutrition Facts: One serving (using reduced-sodium soy sauce) equals 165 calories, 4 g fat (0 saturated fat), 82 mg cholesterol, 771 mg sodium, 8 g carbohydrate, 0 fiber, 23 g protein. Diabetic Exchanges: 2-1/2 lean meat, 1 vegetable.

Pork Cabbage Stir-Fry

6 cups chopped cabbage, cut into 1-inch pieces
3 teaspoons vegetable oil, divided
4 medium carrots, julienned
1 pork tenderloin (1 pound), cut into 3/4-inch pieces
2 tablespoons minced fresh gingerroot
1 cup reduced-sodium chicken broth, divided
1/4 cup reduced-sodium soy sauce
4 teaspoons cornstarch
Hot cooked rice, optional

In a large nonstick skillet or wok, stir-fry cabbage in 1 teaspoon oil for 1-2 minutes or until crisp-tender. Add carrots; stir-fry 3-4 minutes longer or until carrots are crisp-tender. Remove and keep warm. In the same pan, stir-fry pork in remaining oil for 2 minutes. Add ginger and stir-fry for 2 minutes or until pork is lightly browned. Stir in 3/4 cup broth and soy sauce. Bring to a boil. Reduce heat; cover and simmer for 3 minutes or until meat juices run clear.

Combine cornstarch and remaining broth until smooth. Gradually stir into pan. Stir in the cabbage mixture. Bring to a boil; cook and stir for 2-3 minutes or until thickened. Serve with rice if desired. Makes 4 servings.

Nutritional Analysis: One serving (2 stir-fry, calculated without rice) equals 252 calories, 8 g fat (2 g saturated fat), 63 mg cholesterol, 855 mg sodium, 19 g carbohydrate, 5 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 3 vegetable.

Asian Pork Chops

3 tablespoons soy sauce
3 tablespoons honey
1 tablespoon lemon juice
1 tablespoon olive oil
3 garlic cloves, minced
1/2 teaspoon ground ginger
4 boneless pork chops (1/2 to 3/4 inch thick)

In a large resealable plastic bag or shallow glass container, combine the first six ingredients. Add pork and turn to coat. Seal or cover; refrigerate for 4-8 hours. Drain and discard marinade. Grill, uncovered, over medium heat for 10-12 minutes or until juices run clear, turning once. Makes 4 servings.

Nutritional Analysis: One serving (1 each) equals 225 calories, 9 g fat (0 saturated fat), 55 mg cholesterol, 420 mg sodium, 16 g carbohydrate, 0 fiber, 21 g protein. Diabetic Exchanges: 3 lean meat, 2 starch.