Dinner Tonight

Beef Curry

1 pound beef stew meat, cut into 1/2-inch cubes
1 can (14-1/2 ounces) diced tomatoes, undrained
1 small onion, chopped
1 small sweet red pepper, chopped
1 small green pepper, chopped
1 to 2 tablespoons curry powder
1/2 teaspoon salt
Hot cooked rice
Raisins, chopped salted peanuts and flaked coconut, optional

In a large saucepan, combine the first seven ingredients. Bring to a boil. Reduce heat; cover and simmer for 1-1/2 to 2 hours or until meat is tender. Serve with rice. Garnish with raisins, peanuts and coconut if desired. Makes 4 servings.

Nutrition Facts: 1 cup (calculated without rice or garnishes) equals 205 calories, 8 g fat (3 g saturated fat), 70 mg cholesterol, 474 mg sodium, 10 g carbohydrate, 3 g fiber, 23 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.

Black Bean Pasta

9 ounces uncooked whole wheat fettuccine
1-3/4 cups sliced fresh baby portobello mushrooms
1 tablespoon olive oil
1 garlic clove, minced
1 can (15 ounces) black beans, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes
1 teaspoon dried rosemary, crushed
1/2 teaspoon dried oregano
2 cups fresh baby spinach

Cook fettuccine according to package directions. Meanwhile, in a large skillet, saute mushrooms in oil until tender; add garlic, cook 2 minutes longer. Stir in the black beans, tomatoes, rosemary and oregano. Cook and stir until heated through. Stir in spinach until wilted. Drain fettuccine. Serve with bean mixture. Makes 6 servings.

Nutrition Facts: 2/3 cup bean mixture with 2/3 cup pasta equals 255 calories, 3 g fat (trace saturated fat), 0 cholesterol, 230 mg sodium, 45 g carbohydrate, 9 g fiber, 12 g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1/2 fat.

Almond Chicken with Apricot Sauce

1 cup apricot spreadable fruit
3 tablespoons reduced-sodium soy sauce
2 tablespoons finely chopped onion
4 teaspoons cider vinegar
1 teaspoon ground mustard
6 boneless skinless chicken breast halves (6 ounces each)
1/2 cup sliced almonds
1 tablespoon butter, melted

In a shallow bowl, combine the first five ingredients; transfer 1/2 cup to a serving bowl and set aside. Dip chicken in remaining apricot mixture. Place in a 13-in. x 9-in. baking dish coated with cooking spray.

Sprinkle almonds over chicken; drizzle with butter. Bake, uncovered, at 350° for 30-35 minutes or until a meat thermometer reads 170°. Serve with reserved apricot sauce. Makes 6 servings.

Nutrition Facts: 1 chicken breast half with 4 teaspoons sauce equals 361 calories, 10 g fat (3 g saturated fat), 99 mg cholesterol, 398 mg sodium, 29 g carbohydrate, 1 g fiber, 37 g protein. Diabetic Exchanges: 5 very lean meat, 2 fruit, 1 fat.

Beef Stew

3/4 cup all-purpose flour, divided
1/2 teaspoon seasoned salt
1/2 teaspoon pepper, divided
2 pounds beef stew meat, cut into 1-inch cubes
1 tablespoon olive oil
4-1/2 cups water, divided
1 large onion, halved and sliced
2 tablespoons Worcestershire sauce
1 tablespoon lemon juice
2 garlic cloves, minced
1 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon paprika
1/8 teaspoon ground allspice
1 bay leaf
4 medium potatoes, cubed
6 medium carrots, sliced

Place 1/2 cup flour, seasoned salt and 1/4 teaspoon pepper in a large resealable plastic bag. Add beef, a few pieces at a time, and shake to coat. In a Dutch oven, brown meat in oil in batches. Remove and set aside. Add 4 cups water to the pan, stirring to loosen browned bits. Add the onion, Worcestershire sauce, lemon juice, garlic, sugar, salt, paprika, allspice, bay leaf and remaining pepper. Return beef to the pan. Bring to a boil. Reduce heat; cover and simmer for 1 hour.

Stir in potatoes and carrots. Bring to a boil. Reduce heat; cover and simmer for 30-35 minutes or until meat and vegetables are tender. Combine remaining flour and water until smooth; stir into the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Discard bay leaf. Makes 8 servings (2-1/2 quarts).

Nutrition Facts: 1-1/4 cups equals 324 calories, 10 g fat (3 g saturated fat), 70 mg cholesterol, 322 mg sodium, 33 g carbohydrate, 4 g fiber, 25 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.

Almond Chicken Stir-Fry

1-1/2 pounds boneless skinless chicken breast, cut into strips
3 tablespoons canola oil
1-1/2 cups fresh cauliflowerets
1-1/2 cups fresh broccoli florets
3/4 cup julienned carrots
1/2 cup chopped celery
1/4 cup chopped sweet red pepper
1 can (8 ounces) sliced water chestnuts, drained
3 cups chicken broth
3 tablespoons soy sauce
1/3 cup cornstarch
1/2 cup cold water
Hot cooked rice, optional
1/3 to 1/2 cup slivered almonds, toasted

In a large skillet or wok, stir-fry chicken in oil until no longer pink. Stir in the vegetables, broth and soy sauce. Bring to a boil. Reduce heat to low; cover and cook until vegetables are crisp-tender. Combine cornstarch and water until smooth; stir into chicken mixture. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with rice if desired. Sprinkle with almonds. Makes 6 servings.

Nutritional Analysis: One 1-cup serving (prepared with reduced-sodium soy sauce and 1/3 cup almonds; calculated without rice) equals 331 calories, 15 g fat (2 g saturated fat), 66 mg cholesterol, 843 mg sodium, 19 g carbohydrate, 5 g fiber, 29 g protein. Diabetic Exchanges: 3-1/2 lean meat, 1 starch, 1 vegetable, 1 fat.

Jalapeno Burgers

2 jalapeno peppers, seeded and finely chopped
2 tablespoons minced fresh cilantro
2 tablespoons light beer or water
2 dashes hot pepper sauce
2 garlic cloves, minced
1/2 teaspoon pepper
1/4 teaspoon salt
1/4 teaspoon cayenne pepper
1 pound extra-lean ground turkey
3 slices pepper Jack cheese, cut in half
6 dinner rolls, split
6 tablespoons salsa
6 tablespoons fat-free sour cream
6 tablespoons shredded lettuce

In a large bowl, combine the first eight ingredients. Crumble turkey over mixture and mix well. Shape into six patties. Using long-handled tongs, dip a paper towel in cooking oil and lightly coat the grill rack. Grill burgers, covered, over medium heat or broil 4 in. from the heat for 2-3 minutes on each side or until a meat thermometer reads 165° and juices run clear. Top with cheese; cover and grill 1-2 minutes longer or until cheese is melted. Serve on rolls with salsa, sour cream and lettuce. Makes 6 servings.

Nutrition Facts: 1 burger equals 254 calories, 7 g fat (2 g saturated fat), 61 mg cholesterol, 471 mg sodium, 23 g carbohydrate, 2 g fiber, 26 g protein. Diabetic Exchanges: 3 very lean meat, 1-1/2 starch, 1/2 fat.

Marinated Chicken

1/4 cup Dijon mustard
2 tablespoons lemon juice
1-1/2 teaspoons Worcestershire sauce
1/2 teaspoon dried tarragon
1/4 teaspoon pepper
4 boneless skinless chicken breast halves (4 ounces each)

In a large resealable plastic bag, combine the first five ingredients; add chicken. Seal bag and turn to coat; marinate at room temperature for 15 minutes or refrigerate for several hours. Drain and discard marinade. Grill, uncovered, over medium heat, for 8-12 minutes, turning once, or until a meat thermometer reads 170°. Makes 4 servings.

Diabetic Exchanges: One serving equals 3 lean meat; also, 161 calories, 287 mg sodium, 73 mg cholesterol, 2 gm carbohydrate, 28 gm protein, 4 gm fat.

Spinach Burritos

1/2 cup chopped onion
2 garlic cloves, minced
2 teaspoons butter
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
1/8 teaspoon pepper
6 fat-free flour tortillas (10 inches), warmed
3/4 cup picante sauce, divided
2 cups (8 ounces) shredded reduced-fat cheddar cheese, divided

In a large skillet, saute onion and garlic in butter until tender. Add spinach and pepper; cook for 2-3 minutes or until heated through. Place about 3 tablespoonfuls off center on each tortilla; top with 1 tablespoon of picante sauce and 2 tablespoons of cheese. Fold sides and ends over filling and roll up.

Place seam side down in a 13-in. x 9-in. baking dish that has been coated with cooking spray. Top with remaining picante sauce and cheese. Bake, uncovered, at 350° for 20-25 minutes or until sauce is bubbly and cheese is melted. Makes 6 servings.

Nutritional Analysis: One serving equals 262 calories, 9 g fat (0 saturated fat), 25 mg cholesterol, 550 mg sodium, 31 g carbohydrate, 0 fiber, 17 g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 meat, 1 vegetable.

Onion Beef Pot Roast

1 beef sirloin tip roast (3 pounds), cut in half
1 cup water
1 teaspoon seasoned salt
1/2 teaspoon reduced-sodium soy sauce
1/2 teaspoon Worcestershire sauce
1/4 teaspoon garlic powder
1 large tart apple, quartered
1 large onion, sliced
2 tablespoons cornstarch
2 tablespoons cold water
1/8 teaspoon browning sauce

In a large nonstick skillet coated with cooking spray, brown roast on all sides. Transfer to a 5-qt. slow cooker. Add water to the skillet, stirring to loosen any browned bits; pour over roast. Sprinkle with seasoned salt, soy sauce, Worcestershire sauce and garlic powder. Top with apple and onion. Cover and cook on low for 5-6 hours or until the meat is tender.

Remove roast and onion; let stand for 15 minutes before slicing. Strain cooking liquid into a saucepan, discarding apple. Bring liquid to a boil; cook until reduced to 2 cups, about 15 minutes. Combine cornstarch and cold water until smooth; stir in browning sauce. Stir into cooking liquid. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with beef and onion. Makes 8 servings with leftovers.

Nutritional Analysis: One serving (3 ounces cooked beef with 3 tablespoons gravy) equals 173 calories, 6 g fat (2 g saturated fat), 69 mg cholesterol, 262 mg sodium, 4 g carbohydrate, trace fiber, 25 g protein. Diabetic Exchanges: 3 lean meat.

Pasta with Garden Vegetables

8 ounces uncooked angel hair pasta
1 cup sliced fresh mushrooms
1 cup thinly sliced fresh carrots
1 cup fresh snow peas
1 cup chopped sweet yellow, red or green pepper
1/3 cup chopped fresh basil
2 garlic cloves, minced
2 tablespoons olive oil
2 teaspoons cornstarch
1 cup vegetable broth or chicken broth
1/4 teaspoon salt
3 medium tomatoes, peeled and chopped
1/4 cup grated Parmesan cheese

Cook pasta according to package directions. Meanwhile, in large nonstick skillet, saute the mushrooms, carrots, snow peas, yellow pepper, basil and garlic in oil for 2-3 minutes or until crisp-tender.

In a small bowl, combine the cornstarch, broth and salt until smooth; gradually stir into the vegetable mixture. Bring to a boil. Cook and stir for 1-2 minutes or until vegetables are crisp-tender and sauce is thickened. Remove from the heat; stir in tomatoes. Drain pasta; divide among four plates. Top with vegetable mixture; sprinkle with cheese. Makes 4 servings.

Nutritional Analysis: One serving (2 cups) equals 333 calories, 11 g fat (2 g saturated fat), 5 mg cholesterol, 714 mg sodium, 49 g carbohydrate, 5 g fiber, 14 g protein. Diabetic Exchanges: 2 starch, 2 vegetable, 1-1/2 fat, 1 lean meat.

Frittata

1-1/4 cups egg substitute
2 eggs
1/2 teaspoon dried oregano
1/8 teaspoon pepper
1 small onion, chopped
1 garlic clove, minced
1 teaspoon butter
3 plum tomatoes, chopped
1/2 cup crumbled feta cheese
2 tablespoons capers, drained

In a small bowl, whisk the egg substitute, eggs, oregano and pepper; set aside. In a 10-in. oven-proof skillet, saute onion and garlic in butter for 2 minutes. Stir in tomatoes; heat through.

Pour reserved egg mixture into skillet. Reduce heat; cover and cook for 4-6 minutes or until nearly set. Sprinkle with cheese and capers. Broil 3-4 in. from the heat for 2-3 minutes or until eggs are completely set. Let stand for 5 minutes. Cut into wedges. Makes 4 servings.

Nutrition Facts: 1 wedge equals 138 calories, 6 g fat (3 g saturated fat), 116 mg cholesterol, 465 mg sodium, 6 g carbohydrate, 2 g fiber, 14 g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1/2 fat.

Angel Hair Shrimp Bake

1 package (9 ounces) refrigerated angel hair pasta
1-1/2 pounds uncooked medium shrimp, peeled and deveined
3/4 cup crumbled feta cheese
1/2 cup shredded Swiss cheese
1 jar (16 ounces) chunky salsa
1/2 cup shredded Monterey Jack cheese
3/4 cup minced fresh parsley
1 teaspoon dried basil
1 teaspoon dried oregano
2 eggs
1 cup half-and-half cream
1 cup (8 ounces) plain yogurt

In a greased 13-in. x 9-in. baking dish, layer half of the pasta, shrimp, feta cheese, Swiss cheese and salsa. Repeat layers. Sprinkle with the Monterey Jack cheese, parsley, basil and oregano.

In a small bowl, whisk the eggs, cream and yogurt; pour over casserole. Bake, uncovered, at 350° for 25-30 minutes or until shrimp turn pink and pasta is tender. Let stand for 5 minutes before serving. Makes 12 servings.

Nutrition Facts: 1 cup equals 220 calories, 8 g fat (5 g saturated fat), 144 mg cholesterol, 452 mg sodium, 15 g carbohydrate, 2 g fiber, 17 g protein. Diabetic Exchanges: 2-1/2 lean meat, 1-1/2 starch.

Ziti Alfredo with Vegetables

1 medium onion, chopped
2 garlic cloves, minced
2 teaspoons olive oil
8 ounces uncooked ziti or small tube pasta
2 tablespoons butter
3 tablespoons all-purpose flour
1 cup fat-free milk
1-1/2 cups fat-free half-and-half
1 cup shredded Parmesan cheese
2 teaspoons Italian seasoning
1/4 teaspoon salt
Dash white pepper
Dash ground nutmeg
1 can (14-1/2 ounces) Italian diced tomatoes, drained
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry

In a small saucepan, saute onion and garlic in oil until tender; set aside. Cook ziti according to package directions. Meanwhile, in a large saucepan, melt butter; stir in flour until smooth. Reduce heat; slowly add milk.

Stir in half-and-half. Bring to a boil over medium-low heat; cook and stir for 2 minutes or until thickened. Reduce heat; add the Parmesan cheese, Italian seasoning, salt, pepper and nutmeg. Stir until cheese is melted. Add the tomatoes, spinach and onion mixture; heat through. Drain the ziti; toss with vegetable mixture. Makes 8 servings.

Nutritional Analysis: One serving (1 cup) equals 264 calories, 8 g fat (4 g saturated fat), 16 mg cholesterol, 488 mg sodium, 35 g carbohydrate, 3 g fiber, 13 g protein. Diabetic Exchanges: 1-1/2 starch, 1-1/2 fat, 1 vegetable, 1/2 fat-free milk.

Turkey Tortilla Bake

1 small onion, finely chopped
1/2 teaspoon garlic powder
1 teaspoon vegetable oil
1 pound lean ground turkey
1 tablespoon vinegar
2 teaspoons chili powder
1-1/2 teaspoons dried oregano
1/2 teaspoon ground cumin
1/4 teaspoon cayenne pepper
1 can (15 ounces) black beans, rinsed and drained
1 jar (16 ounces) salsa
3/4 cup reduced-sodium chicken broth
8 fat-free flour tortillas (8 inches)
1/2 cup shredded reduced-fat Monterey Jack cheese
1/3 cup reduced-fat sour cream

In a skillet, saute onion and garlic powder in oil until the onion is tender. Add turkey, vinegar, chili powder, oregano, cumin and cayenne; cook and stir over medium heat until turkey is no longer pink. Stir in beans. Remove from the heat. Combine salsa and broth; spread a thin layer in a 2-1/2-qt. baking dish coated with cooking spray.

Cut tortillas into 1-in. strips and then into thirds; arrange half over salsa mixture. Top with half of the turkey mixture and half of the remaining salsa mixture. Repeat layers. Sprinkle with cheese. Cover and bake at 350° for 25 minutes or until bubbly. Top servings with sour cream. Makes 8 servings.

Nutrition Facts: 1 cup equals 279 calories, 4 g fat (0 saturated fat), 37 mg cholesterol, 886 mg sodium, 37 g carbohydrate, 0 fiber, 23 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable.

Slow-Cooked Chili

1 pound lean ground beef (90% lean)
1 can (28 ounces) diced tomatoes, undrained
1 medium onion, chopped
1 medium green pepper, chopped
1 can (15 ounces) vegetarian chili with beans
1 can (8 ounces) tomato sauce
2 tablespoons chili powder
2 tablespoons minced fresh parsley
1 tablespoon dried basil
2 teaspoons ground cumin
4 garlic cloves, minced
1 teaspoon dried oregano
3/4 teaspoon pepper
1/8 teaspoon hot pepper sauce
6 tablespoons shredded reduced-fat cheddar cheese
1 tablespoon minced chives

In a nonstick skillet, cook beef over medium heat until no longer pink; drain. Transfer to a 3-qt. slow cooker. Add the tomatoes, onion, green pepper, chili, tomato sauce, chili powder, parsley, basil, cumin, garlic, oregano, pepper and hot pepper sauce. Cover and cook on low for 6-8 hours or until the vegetables are tender. Sprinkle with cheese and chives before serving. Makes 6 servings.

Nutrition Facts: 1-1/3 cups equals 266 calories, 8 g fat (3 g saturated fat), 42 mg cholesterol, 759 mg sodium, 27 g carbohydrate, 8 g fiber, 23 g protein. Diabetic Exchanges: 3 lean meat, 2 starch.

Shrimp Linguine

1 package (16 ounces) linguine
1 pound uncooked large shrimp, peeled and deveined
2 garlic cloves, minced
1/2 to 1 teaspoon crushed red pepper flakes
2 tablespoons olive oil
1 teaspoon butter
1-1/2 cups sliced zucchini
1 cup sliced yellow summer squash
1 cup julienned carrots
1 cup fresh broccoli florets
1 tablespoon minced fresh parsley
1 tablespoon minced fresh basil
3/4 teaspoon salt
1/2 cup shredded Parmesan cheese

Cook pasta according to package directions. Meanwhile, in a large nonstick skillet, stir-fry the shrimp, garlic and pepper flakes in oil and butter for 3-5 minutes or until shrimp turn pink. Remove shrimp; keep warm. Add the zucchini, summer squash, carrots and broccoli to same skillet; stir-fry for 8-10 minutes or until crisp-tender. Return shrimp to skillet. Drain the pasta; add to skillet along with the parsley, basil and salt. Heat through. Sprinkle with Parmesan cheese. Makes 8 servings.

Nutritional Analysis: One serving (1-1/2 cups) equals 312 calories, 7 g fat (2 g saturated fat), 73 mg cholesterol, 407 mg sodium, 45 g carbohydrate, 3 g fiber, 18 g protein. Diabetic Exchanges: 2-1/2 starch, 1 lean meat, 1 vegetable, 1 fat.

Orange Chicken

4 boneless skinless chicken breast halves (1 pound)
2 tablespoons orange juice concentrate
1/3 cup seasoned bread crumbs
1/2 teaspoon paprika
1/2 teaspoon salt
1/8 teaspoon pepper
Pinch cayenne pepper or to taste

Prick chicken with a fork; brush with orange juice concentrate. Combine the remaining ingredients in a large resealable plastic bag; add chicken, one piece at a time, and shake to coat. Place chicken in a 11-in. x 7-in. baking dish that has been coated with cooking spray. Bake, uncovered, at 400° for 25-30 minutes or until juices run clear. Makes 4 servings.

Nutritional Analysis: One serving equals 193 calories, 620 mg sodium, 73 mg cholesterol, 11 gm carbohydrate, 28 gm protein, 3 gm fat. Diabetic Exchanges: 4 very lean meat, 1/2 starch.

Ground Beef Skillet

8 ounces uncooked small tube pasta
1 pound lean ground beef (90% lean)
3/4 cup diced onion
3/4 cup diced green pepper
1 can (28 ounces) diced tomatoes, undrained
2 jalapeno peppers, seeded and chopped
1 tablespoon honey
2 to 3 teaspoons chili powder
3/4 teaspoon salt
1-1/2 cups reduced-fat sour cream

Cook pasta according to package directions. Meanwhile, in a large nonstick skillet, cook the beef, onion and green pepper over medium heat until meat is no longer pink; drain. Add the tomatoes, jalapenos, honey, chili powder and salt. Reduce heat to low; cook, uncovered, for 10 minutes, stirring occasionally. Drain pasta; add to beef mixture. Add sour cream; cook and stir until heated through (do not boil). Makes 8 servings.

Nutritional Analysis: One serving (1 cup) equals 307 calories, 10 g fat (5 g saturated fat), 36 mg cholesterol, 451 mg sodium, 33 g carbohydrate, 3 g fiber, 22 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 fat.

Almond Turkey Stir-Fry

1 tablespoon cornstarch
1 cup reduced-sodium chicken broth
1/4 cup water
2 tablespoons reduced-sodium soy sauce
1 teaspoon sugar
1/4 teaspoon salt
1/4 teaspoon pepper
1 pound turkey breast tenderloin, cubed
4 teaspoons canola oil, divided
1 cup chopped celery
1/2 cup shredded carrot
1/2 cup chopped onion
1/2 cup sliced fresh mushrooms
1/2 cup sliced green onion
1 garlic clove, minced
1 can (8 ounces) sliced water chestnuts, drained
1/2 cup slivered almonds, toasted
Hot cooked rice, optional

In a small bowl, combine the first seven ingredients until smooth; set aside. In a nonstick skillet, stir-fry turkey in 2 teaspoons hot oil until no longer pink. Remove and keep warm. In the same skillet, stir-fry the celery, carrot, onion, mushrooms, green onions and garlic in remaining oil until crisp-tender, about 5-6 minutes. Add water chestnuts and turkey; heat through. Stir broth mixture and add to the pan. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Sprinkle with almonds. Serve over hot cooked rice if desired. Makes 4 servings.

Nutritional Analysis: One serving (1 cup stir-fry mixture, calculated without rice) equals 303 calories, 12 g fat (1 g saturated fat), 70 mg cholesterol, 697 mg sodium, 16 g carbohydrate, 4 g fiber, 33 g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1/2 starch.

Apple Halibut Kabobs

1/2 cup dry white wine or unsweetened apple juice
2 tablespoons lime juice
2 tablespoons olive oil
2 tablespoons diced onion
1 teaspoon salt
1/2 teaspoon dried thyme
1/4 teaspoon pepper
1-1/2 pounds halibut, cut into 1-inch cubes
1 small red onion, cut into 1-inch pieces
1 medium Golden Delicious apple, cut into 1-inch pieces
1 medium sweet red pepper, cut into 1-inch pieces

In a large bowl, combine the first seven ingredients. Pour half into a large resealable plastic bag; add halibut. Seal bag and turn to coat. Pour remaining marinade into another large resealable plastic bag; add the onion, apple and red pepper. Seal bag and turn to coat. Refrigerate fish and apple mixture for 4-6 hours, turning occasionally.

Drain fish, discarding marinade. Drain fruit and vegetables, reserving marinade for basting. On eight metal or soaked wooden skewers, alternately thread the fish, onion, apple and red pepper.

Using long-handled tongs, dip a paper towel in cooking oil and lightly coat the grill rack. Grill kabobs, covered, over medium heat or broil 4 in. from the heat for 6-10 minutes or until fish flakes easily with a fork and fruit and vegetables are tender, turning and basting frequently with reserved marinade. Makes 4 servings.

Nutritional Analysis: One serving (2 kabobs) equals 241 calories, 6 g fat (1 g saturated fat), 54 mg cholesterol, 240 mg sodium, 9 g carbohydrate, 1 g fiber, 36 g protein. Diabetic Exchanges: 5 very lean meat, 1 vegetable.

Zucchini Ricotta Bake

2 pounds zucchini
1 carton (15 ounces) reduced-fat ricotta cheese
1/2 cup egg substitute
1/2 cup dry bread crumbs, divided
5 tablespoons grated Parmesan cheese, divided
1 tablespoon minced fresh parsley
1/4 teaspoon dried oregano
1/4 teaspoon dried basil
1/8 teaspoon pepper
1 jar (28 ounces) reduced-sodium meatless spaghetti sauce
1-1/2 cups (6 ounces) shredded reduced-fat mozzarella cheese

Cut zucchini lengthwise into 1/4-in. slices. Place in a basket over 1 in. of boiling water. Cover and steam for 5-6 minutes or until just tender. Drain; pat dry. In a large bowl, combine ricotta, egg substitute, 3 tablespoons bread crumbs, 3 tablespoons Parmesan, parsley, oregano, basil and pepper; set aside.

Spread a third of the spaghetti sauce in a 13-in. x 9-in. baking dish coated with cooking spray. Sprinkle with 2 tablespoons bread crumbs. Cover with half of the zucchini, ricotta mixture and mozzarella. Repeat layers of sauce, zucchini, ricotta mixture and mozzarella. Cover with remaining sauce.

Combine remaining crumbs and Parmesan; sprinkle over top. Cover and bake at 350° for 45 minutes. Uncover; bake 15 minutes longer. Let stand 15 minutes before cutting. Makes 12 servings.

Nutritional Analysis: One serving equals 201 calories, 9 g fat (0 saturated fat), 21 mg cholesterol, 237 mg sodium, 18 g carbohydrate, 3 g fiber, 12 g protein. Diabetic Exchanges: 1 starch, 1 meat, 1 fat, 1/2 vegetable.

Tomato-Topped Snapper

1 red snapper fillet (3/4 pound), cut in half
3/4 teaspoon lemon-pepper seasoning
1/8 teaspoon salt
1/2 cup canned diced tomatoes and green chilies
2 tablespoons chopped onion
2 tablespoons chopped celery
1 tablespoon minced fresh parsley
1/8 teaspoon celery seed

Sprinkle both sides of red snapper with lemon-pepper and salt. Place in a greased 11-in. x 7-in. baking dish. Combine the tomatoes, onion, celery, parsley and celery seed; spoon over snapper. Cover and bake at 350° for 25-30 minutes or until fish flakes easily with a fork. Makes 2 servings.

Nutrition Facts: 1 serving equals 179 calories, 2 g fat (trace saturated fat), 60 mg cholesterol, 643 mg sodium, 4 g carbohydrate, 1 g fiber, 34 g protein. Diabetic Exchanges: 4-1/2 lean meat, 1 vegetable.

Raspberry Roast Pork

1 boneless whole pork loin roast (3-1/2 pounds)
4 teaspoons olive oil, divided
1 tablespoon minced fresh rosemary or 1 teaspoon dried rosemary, crushed
1 tablespoon minced fresh sage or 1 teaspoon rubbed sage
1 tablespoon minced fresh thyme or 1 teaspoon dried thyme
4 garlic cloves, peeled
1 teaspoon salt
1/2 teaspoon pepper

Sauce:
1/2 cup chopped onion
3 garlic cloves, minced
2 teaspoons olive oil
4 cups fresh raspberries
3/4 cup sugar
1/2 cup raspberry vinegar
2 teaspoons minced chipotle pepper in adobo sauce
1/2 teaspoon salt

In a large nonstick skillet, brown roast on all sides in 3 teaspoons oil. Place on a rack in a shallow roasting pan. In a food processor, combine the rosemary, sage, thyme, garlic, salt, pepper and remaining oil; cover and process until smooth. Rub over roast. Bake, uncovered, at 350° for 70 minutes.

Meanwhile, in a large saucepan, saute onion and garlic in oil until tender. Add the raspberries, sugar, vinegar, chipotle peppers and salt. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes or until sauce is reduced to 2 cups. Press through a sieve; discard seeds.

Brush 2 tablespoons of sauce over pork. Bake 5-15 minutes longer or until a meat thermometer reads 160°. Let stand for 10 minutes before slicing. Serve with remaining sauce. Makes 12 servings.

Nutrition Facts: 3 ounces cooked pork with 3-1/2 teaspoons sauce equals 262 calories, 9 g fat (3 g saturated fat), 66 mg cholesterol, 341 mg sodium, 19 g carbohydrate, 3 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1/2 fat.

Three-Bean Chili

1 pound lean ground beef (90% lean)
1/2 cup chopped onion
1 cup chopped fresh mushrooms
1/2 cup chopped green pepper
1/2 cup chopped sweet red pepper
1 garlic clove, minced
2 cups water
1 can (14-1/2 ounces) diced tomatoes and green chilies, undrained
1 envelope reduced-sodium taco seasoning
1 can (15-1/2 ounces) great northern beans, rinsed and drained
1 can (15 ounces) black beans, rinsed and drained
1 can (15 ounces) pinto beans, rinsed and drained
8 tablespoons shredded reduced-fat cheddar cheese, divided

In a large saucepan, cook beef and onion over medium heat until meat is no longer pink; drain. Add mushrooms and peppers; cook and stir 3 minutes longer or until vegetables are almost tender. Add garlic; cook 1 minute longer. Stir in the water, tomatoes and taco seasoning.

Bring to boil. Reduce heat; simmer, uncovered, for 30 minutes. Add beans; simmer 30 minutes longer. Sprinkle each serving with 1 tablespoon cheese. Makes 8 servings (2 quarts).

Nutritional Analysis: One serving (1 cup chili with 1 tablespoon cheese) equals 269 calories, 6 g fat (3 g saturated fat), 33 mg cholesterol, 738 mg sodium, 32 g carbohydrate, 8 g fiber, 21 g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable.

Zesty Steak Salad

1 pound beef top sirloin steak, cut into strips
1/3 cup Worcestershire sauce
1 medium onion, julienned
1 medium green pepper, julienned
1 tablespoon butter
6 cups shredded lettuce
6 to 9 cherry tomatoes, halved
Salsa, optional

In a large bowl, combine sirloin and Worcestershire sauce; cover and refrigerate. Meanwhile, in a large skillet, saute onion and green pepper in butter for 3-4 minutes or until crisp-tender. Add sirloin; stir-fry until meat is no longer pink. Spoon meat and vegetables over lettuce; garnish with tomatoes. Serve with salsa if desired. Makes 4-6 servings.

Nutrition Facts: 1 serving (calculated without salsa) equals 149 calories, 5 g fat (2 g saturated fat), 36 mg cholesterol, 214 mg sodium, 9 g carbohydrate, 2 g fiber, 18 g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1/2 fat.