Dinner Tonight

Baked Seafood Avocados

1 cup mayonnaise
3/4 cup chopped celery
1/2 cup thinly sliced green onions
1/8 teaspoon salt, optional
1/8 teaspoon pepper
1 can (4-1/2 ounces) crabmeat, drained, flaked and cartilage removed
1 can (4 ounces) medium shrimp, rinsed and drained
4 large ripe avocados, halved and pitted
1 to 2 tablespoons lemon juice
1/4 cup crushed potato chips, optional

In a large bowl, combine the mayonnaise, celery, onions, salt if desired and pepper. Add crab and shrimp; mix well. Peel avocados if desired. Sprinkle avocados with lemon juice; fill with seafood mixture. Sprinkle with potato chips if desired. Place in an ungreased 13-in. x 9-in. baking dish. Bake, uncovered, at 350° for 25-30 minutes or until bubbly. Makes 8 servings.

Nutritional Analysis: One serving (prepared with reduced-fat mayonnaise and without salt and potato chips) equals 269 calories, 22 g fat (0 saturated fat), 46 mg cholesterol, 247 mg sodium, 13 g carbohydrate, 0 fiber, 9 g protein. Diabetic Exchanges: 3 fat, 1 meat, 1 fruit.

Asparagus Linguine

6 ounces uncooked linguine
1 small onion, chopped
2 garlic cloves, minced
1 tablespoon olive oil
2 teaspoons butter
1/2 pound fresh asparagus, trimmed and cut into 1/2-inch pieces
2 tablespoons white wine or chicken broth
2 tablespoons grated Parmesan cheese
1 tablespoon lemon juice
1/4 teaspoon salt
1/8 teaspoon pepper

Cook linguine according to package directions. Meanwhile, in a nonstick skillet, saute the onion and garlic in oil and butter until tender. Add asparagus; cook and stir for 2 minutes or until crisp-tender. Add wine or broth; cook and stir for 1-2 minutes or until liquid is reduced. Remove from the heat. Drain linguine; add to asparagus mixture. Add remaining ingredients; toss to coat. Serve immediately. Makes 4 servings.

Nutritional Analysis: One serving (1 cup) equals 245 calories, 7 g fat (2 g saturated fat), 7 mg cholesterol, 217 mg sodium, 36 g carbohydrate, 3 g fiber, 8 g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1 fat.

Asian Pork Roast

2 large onions, thinly sliced
3 garlic cloves, minced
1/2 teaspoon salt
1/2 teaspoon pepper
1 boneless whole pork loin roast (3 pounds)
1 tablespoon canola oil
3 bay leaves
1/4 cup hot water
1/4 cup honey
1/4 cup reduced-sodium soy sauce
2 tablespoons rice vinegar
1 teaspoon ground ginger
1/2 teaspoon ground cloves
3 tablespoons cornstarch
1/4 cup cold water
2 tablespoons sesame seeds, toasted
Hot cooked rice and sliced green onion tops, optional

Place onions in a 5-qt. slow cooker. In a small bowl, combine the garlic, salt and pepper. Cut roast in half; rub with garlic mixture. In a large nonstick skillet coated with cooking spray, brown pork in oil on all sides. Transfer to slow cooker; add bay leaves.

In a small bowl, combine hot water and honey; stir in the soy sauce, vinegar, ginger and cloves. Pour over pork. Cover and cook on low for 4-5 hours or until a meat thermometer reads 160°. Remove meat and onions from slow cooker; keep warm. Discard bay leaves. In a small bowl, combine cornstarch and cold water until smooth. Gradually stir into slow cooker.

Cover and cook on high for 30 minutes or until thickened, stirring twice. Slice pork; top with onions, sauce and sesame seeds. Serve with rice and garnish with green onion tops if desired. Makes 12 servings.

Nutrition Facts: 3 ounces cooked pork with 3 tablespoons onions and 3 tablespoons sauce (calculated without optional ingredients) equals 203 calories, 7 g fat (2 g saturated fat), 56 mg cholesterol, 342 mg sodium, 11 g carbohydrate, 1 g fiber, 23 g protein. Diabetic Exchanges: 3 lean meat, 1 starch.

Chicken and Rice

6 chicken breast halves (bone in)
1/3 cup Italian salad dressing
1 can (14-1/2 ounces) chicken broth
1 package (16 ounces) frozen broccoli, carrots and water chestnuts
2/3 cup uncooked long grain rice
1-1/4 teaspoons Italian seasoning

Place chicken in a greased 13-in. x 9-in. baking dish. Pour dressing over chicken. Bake, uncovered, at 400° for 20 minutes. Combine broth, vegetables, rice and Italian seasoning; pour over chicken. Cover and bake at 350° for 30 minutes. Uncover; bake 30 minutes more or until chicken juices run clear and rice is tender. Makes 6 servings.

Diabetic Exchanges: One serving (prepared with low-fat dressing and low-sodium broth) equals 3 lean meat, 1 starch, 1 vegetable; also, 266 calories, 208 mg sodium, 73 mg cholesterol, 21 gm carbohydrate, 31 gm protein, 6 gm fat.

Baked Eggplant Italiano

2 small eggplants, peeled and cut into 1/2-inch slices
3 tablespoons olive oil, divided
1 teaspoon garlic powder
1 teaspoon salt, divided
1/2 teaspoon pepper, divided
2 small tomatoes, finely chopped
1 small onion, finely chopped
1 tablespoon Italian seasoning
2 teaspoons minced garlic
1 package (6 ounces) fresh baby spinach
1 cup reduced-fat ricotta cheese
1 cup (4 ounces) shredded part-skim mozzarella cheese, divided
1 egg, lightly beaten
2 cups garden-style pasta sauce

Brush both sides of eggplant slices with 2 tablespoons oil; sprinkle with garlic powder, 1/2 teaspoon salt and 1/4 teaspoon pepper. Grill, covered, over medium heat or broil 4-6 in. from the heat for 2-3 minutes on each side. Set aside.

In a large skillet, saute the tomatoes, onion, Italian seasoning, garlic, and remaining salt and pepper in remaining oil. Add spinach; stir until wilted. Combine the ricotta, 1/2 cup mozzarella and egg; stir into tomato mixture.

Arrange eggplant in a single layer in a 13-in. x 9-in. baking dish coated with cooking spray. Top with tomato mixture and pasta sauce. Sprinkle with remaining mozzarella. Bake, uncovered, at 350° for 30-35 minutes or until bubbly. Let stand for 5 minutes before serving. Makes 6 servings.

Nutrition Facts: 1 serving equals 275 calories, 15 g fat (4 g saturated fat), 60 mg cholesterol, 885 mg sodium, 25 g carbohydrate, 7 g fiber, 13 g protein. Diabetic Exchanges: 2 vegetable, 2 fat, 1 starch, 1 lean meat.

Apple-Dijon Pork Roast

1 boneless whole pork loin roast (2 to 3 pounds)
1 can (14-1/2 ounces) chicken broth
1 cup unsweetened apple juice
1/2 cup Dijon mustard
6 tablespoons cornstarch
6 tablespoons cold water

Cut roast in half; place in a 5-qt. slow cooker. Combine the broth, apple juice and mustard; pour over roast. Cover and cook on low for 4 to 4-1/2 hours or until a meat thermometer reads 160°.

Remove roast and keep warm. For gravy, strain cooking juices and skim fat. Pour juices into a small saucepan. Combine cornstarch and water until smooth; gradually stir into juices. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with pork. Makes 8 servings.

Nutritional Analysis: 3 ounces cooked pork with about 1/3 cup gravy (prepared with reduced-sodium chicken broth) equals 197 calories, 7 g fat (2 g saturated fat), 56 mg cholesterol, 413 mg sodium, 11 g carbohydrate, trace fiber, 23 g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch.

Asparagus Shepherd's Pie

6 medium potatoes, peeled and quartered
1 pound ground beef
1 large onion, chopped
2 garlic cloves, minced
1 can (10-3/4 ounces) condensed cream of asparagus soup, undiluted
1/4 teaspoon pepper
1 pound fresh asparagus, trimmed and cut into 1-inch pieces
1/2 cup milk
1/4 cup butter, cubed
1 teaspoon rubbed sage
3/4 teaspoon salt
1/2 cup shredded part-skim mozzarella cheese
Paprika

In a saucepan, cover potatoes with water; cook until very tender. Meanwhile, in a skillet, cook beef, onion and garlic over medium heat until meat is no longer pink; drain. Stir in soup and pepper; pour into a greased 2-qt. baking dish.

Cook asparagus in a small amount of water until crisp-tender, about 3-4 minutes; drain and place over beef mixture.
Drain potatoes; mash with milk, butter, sage and salt. Spread over the asparagus. Sprinkle with cheese and paprika. Bake, uncovered, at 350° for 20 minutes. Makes 6-8 servings.

Nutrition Facts: 1/8 recipe (prepared with lean ground beef, skim milk, reduced-fat margarine and reduced-fat mozzarella; calculated w/o added salt) equals 264 calories, 10 g fat (0 saturated fat), 26 mg cholesterol, 436 mg sodium, 29 g carbohydrate, 3 g fiber, 20 g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.

Baked Egg Rolls

2 cups grated carrots
1 can (14 ounces) bean sprouts, drained
1/2 cup chopped water chestnuts
1/4 cup chopped green pepper
1/4 cup chopped green onions
1 garlic clove, minced
2 cups finely diced cooked chicken
4 teaspoons cornstarch
1 tablespoon water
1 tablespoon light soy sauce
1 teaspoon canola oil
1 teaspoon brown sugar
Pinch cayenne pepper
16 egg roll wrappers

Coat a large skillet with cooking spray; add the first six ingredients. Cook and stir over medium heat until vegetable are crisp-tender, about 3 minutes. Add chicken; heat through.

In a small bowl, combine the cornstarch, water, soy sauce, oil, brown sugar and cayenne until smooth; stir into chicken mixture. Bring to a boil. Cook and stir for 2 minutes or until thickened; remove from the heat.

Spoon 1/4 cup of chicken mixture on the bottom third of one egg roll wrapper; fold sides toward center and roll tightly. (Keep remaining wrappers covered with a damp paper towel until ready to use.) Place seam side down on a baking sheet coated with cooking spray. Repeat. Spray tops of egg rolls with cooking spray. Bake at 425° for 10-15 minutes or until lightly browned. Makes 8 servings.

Nutritional Analysis: One serving (2 each) equals 261 calories,518 mg sodium, 27 mg cholesterol, 45 gm carbohydrate, 13 gm protein, 3 gm fat. Diabetic Exchanges: 3 starch, 1 lean meat.

Baked Chicken Breasts Supreme

1-1/2 cups plain yogurt or sour cream
1/4 cup lemon juice
1/2 teaspoon Worcestershire sauce
1/2 teaspoon celery seed
1/2 teaspoon Hungarian sweet paprika
1 garlic clove, minced
1/2 teaspoon salt, optional
1/4 teaspoon pepper
8 boneless skinless chicken breast halves (4 ounces each)
2 cups fine dry bread crumbs

In a large resealable plastic bag, combine first eight ingredients; add chicken. Seal bag and turn to coat; refrigerate overnight. Place bread crumbs in a shallow bowl. Drain and remove chicken from marinade; coat each piece with crumbs. Arrange on a shallow baking pan. Bake, uncovered, at 350° for 45 minutes or until a meat thermometer reads 170°. Makes 8 servings.

Diabetic Exchanges: One serving equals 3-1/2 lean meat, 1 starch, 1/4 skim milk; also, 271 calories, 293 mg sodium, 76 mg cholesterol, 22 gm carbohydrate, 32 gm protein, 5 gm fat.

Asian Salmon Fillets

4 green onions, thinly sliced
1 garlic clove, minced
1 teaspoon olive oil
1 teaspoon minced fresh gingerroot
4 salmon fillets (5 ounces each)
1/4 cup white wine or reduced-sodium chicken broth
2 tablespoons reduced-sodium soy sauce
2 tablespoons oyster sauce

In a large nonstick skillet over medium heat, cook onions and garlic in oil for 1 minute. Add ginger; cook 1 minute longer. Transfer to a small bowl; set aside. Spritz fillets with cooking spray; add to skillet. Cook for 4-6 minutes on each side or until lightly browned.

Combine the wine or broth, soy sauce, oyster sauce and reserved onion mixture; pour over salmon. Cook for 2-3 minutes or until fish flakes easily with a fork. Remove fillets. Cook sauce 1-2 minutes longer or until thickened; serve over salmon. Makes 4 servings.

Nutrition Facts: 1 fillet with 1 tablespoon sauce equals 300 calories, 17 g fat (3 g saturated fat), 84 mg cholesterol, 725 mg sodium, 3 g carbohydrate, trace fiber, 30 g protein. Diabetic Exchanges: 4 lean meat, 1 fat.

Balsamic Chicken and Peppers

4 boneless skinless chicken breast halves (4 ounces each)
1/4 teaspoon pepper
1/8 teaspoon salt
2 tablespoons olive oil, divided
1 each medium sweet yellow, red and orange peppers, julienned
1 small onion, sliced
2 tablespoons balsamic vinegar

Sprinkle chicken with pepper and salt. In a large skillet, cook chicken in 1 tablespoon oil for 4-6 minutes on each side or until a meat thermometer reads 170°; drain. Remove chicken and keep warm. In the same skillet, saute peppers and onion in remaining oil for 3-4 minutes or until tender. Return chicken to the pan. Add vinegar; heat through. Makes 4 servings.

Nutrition Facts: 1 chicken breast half with 1 cup peppers equals 220 calories, 10 g fat (2 g saturated fat), 63 mg cholesterol, 133 mg sodium, 9 g carbohydrate, 2 g fiber, 24 g protein. Diabetic Exchanges: 3 very lean meat, 2 vegetable, 1-1/2 fat.

Baked Chicken Fajitas

1 pound boneless skinless chicken breasts, cut into thin strips
1 can (14-1/2 ounces) diced tomatoes and green chilies, drained
1 medium onion, cut into thin strips
1 medium green pepper, cut into thin strips
1 medium sweet red pepper, cut into thin strips
2 tablespoons canola oil
2 teaspoons chili powder
2 teaspoons ground cumin
1/4 teaspoon salt
12 flour tortillas (6 inches), warmed

In a 13-in. x 9-in. baking dish coated with cooking spray, combine the chicken, tomatoes, onion and peppers. Combine the oil, chili powder, cumin and salt. Drizzle over chicken mixture; toss to coat. Bake, uncovered, at 400° for 20-25 minutes or until chicken is no longer pink and vegetables are tender. Spoon onto tortillas; fold in sides. Makes 6 servings.

Nutritional Analysis: Two fajitas equals 340 calories, 8 g fat (1 g saturated fat), 44 mg cholesterol, 330 mg sodium, 41 g carbohydrate, 5 g fiber, 27 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 2 vegetable, 1/2 fat.

Asparagus Chicken Fricassee

1/3 cup all-purpose flour
1 teaspoon salt, optional
1/2 teaspoon paprika
4 boneless skinless chicken breast halves (4 ounces each)
2 tablespoons canola oil
2 cups chicken broth, divided
1 teaspoon dill weed
3/4 pound fresh asparagus, trimmed and cut into 1-1/2-inch pieces
Hot cooked noodles, optional

In a shallow bowl, combine flour, salt if desired and paprika; set 2 tablespoons aside. Coat chicken with remaining flour mixture. In a large skillet, brown chicken in oil. Combine 1-3/4 cups broth and dill; pour over chicken. Bring to a boil. Reduce heat; cover and simmer for 15 minutes. Add the asparagus; cover and simmer for 8 minutes longer or until a meat thermometer reads 170° and asparagus is almost tender.

Meanwhile, combine remaining broth and reserved flour mixture until smooth. Remove chicken and keep warm. Stir flour mixture into asparagus mixture; bring to a boil. Cook and stir for 2 minutes. serve the chicken and sauce with noodles if desired. Makes 4 servings.

Nutrition Facts: One serving (prepared without salt and with reduced-sodium broth; calculated without noodles) equals 244 calories, 11 g fat (0 saturated fat), 65 mg cholesterol, 115 mg sodium, 11 g carbohydrate, 0 fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 starch.

Baked Lemon Chicken

3 tablespoons all-purpose flour
1/4 teaspoon pepper
4 boneless skinless chicken breast halves (1-1/2 pounds)
2 tablespoons vegetable oil
1 medium onion, chopped
1 tablespoon butter
1 cup chicken broth
3 tablespoons lemon juice
2 teaspoons dried basil
1/2 teaspoon dried thyme
4 lemon slices
2 tablespoons minced fresh parsley
Hot cooked rice, optional

In a shallow bowl, combine flour and pepper; dredge the chicken. Set remaining flour mixture aside. In a skillet, brown chicken in oil; transfer to an ungreased 9-in. square baking dish. In a saucepan, saute onion in butter. Add reserved flour mixture; stir to form a thick paste. Gradually add broth, lemon juice, basil and thyme; mix well.

Bring to boil; cook and stir for 2 minutes or until thickened and bubbly. Pour over the chicken. Top each half with a lemon slice. Sprinkle parsley. Cover and bake at 350° for 25-30 minutes or until the juices run clear. Serve over rice if desired. Makes 4 servings.

Nutrition Facts: One serving (prepared with margarine and reduced-sodium broth and served without rice) equals 287 calories, 13 g fat (0 saturated fat), 73 mg cholesterol, 104 mg sodium, 12 g carbohydrate, 0 fiber, 29 g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1/2 starch.

Barbecued Beef Brisket

1 teaspoon garlic powder
1/2 teaspoon onion salt
1/2 teaspoon celery salt
1 fresh beef brisket (4 pounds)
3 to 4 teaspoons Liquid Smoke, optional
3 cups water, divided
1 cup ketchup
1/2 cup chopped onion
6 tablespoons Worcestershire sauce, divided
1/4 cup packed brown sugar
1/4 cup cider vinegar
1 teaspoon celery seed
1 teaspoon pepper
1/2 teaspoon salt

Combine the garlic powder, onion salt and celery salt; rub over brisket. Place in a large resealable plastic bag; sprinkle with Liquid Smoke if desired. Seal bag and turn to coat; refrigerate overnight.

For sauce, in a large saucepan, combine 2 cups water, ketchup, onion, 4 tablespoons Worcestershire sauce, brown sugar, vinegar, celery seed, pepper and salt. Bring to a boil. Reduce heat; cover and simmer for 15 minutes, stirring occasionally. Cool; cover and refrigerate.

Place the brisket in a Dutch oven; add remaining water and Worcestershire sauce to pan. Cover tightly. Bake at 325° for 1-1/2 hours; drain. Baste with sauce. Bake, uncovered, 1-2 hours longer or until meat is tender. Let stand for 20 minutes; thinly slice across the grain. Makes 10-12 servings.

Nutrition Facts: 4 ounces equals 239 calories, 7 g fat (2 g saturated fat), 64 mg cholesterol, 625 mg sodium, 13 g carbohydrate, trace fiber, 31 g protein. Diabetic Exchanges: 4 lean meat, 1 starch.

Apple Onion Chicken

3 medium apples, sliced
2 large onions, thinly sliced
1 tablespoon butter
6 boneless skinless chicken breast halves (5 ounces each)
1/4 teaspoon salt
1/8 teaspoon pepper
3/4 cup shredded reduced-fat Swiss cheese
1/4 cup grated Parmesan cheese
1/4 cup seasoned bread crumbs
1/2 teaspoon minced fresh thyme
2 tablespoons unsweetened apple juice

In a large skillet, saute apples and onions in butter for 10 minutes or until tender. Transfer to a 13-in. x 9-in. baking dish coated with cooking spray. Top with chicken; sprinkle with salt and pepper.

Combine the cheeses, bread crumbs and thyme; sprinkle over chicken. Drizzle with apple juice. Bake, uncovered, at 350° for 30-35 minutes or until a meat thermometer reaches 170°. Makes 6 servings.

Nutrition Facts: 1 chicken breast half with 1 cup apple mixture equals 285 calories, 7 g fat (3 g saturated fat), 92 mg cholesterol, 348 mg sodium, 17 g carbohydrate, 2 g fiber, 36 g protein. Diabetic Exchanges: 5 very lean meat, 1 vegetable, 1/2 fruit, 1/2 fat.

Asparagus-Stuffed Pork Tenderloin

1/4 teaspoon each onion powder, garlic powder, chili powder, salt, seasoned salt and poultry seasoning
1/8 teaspoon cayenne pepper
1 pork tenderloin (1 pound)
1 cup water
7 to 10 fresh asparagus spears, trimmed

In a small bowl, combine the seasonings; set aside. Cut a lengthwise slit down the center of pork tenderloin to within 1/2 in. of bottom. Open so meat lies flat; cover with plastic wrap. Flatten to 1/4-in. thickness. Remove plastic; rub 1/2 teaspoon seasoning mix over inside of tenderloin.

In a large nonstick skillet, bring water to a boil. Add asparagus; cover and cook for 2 minutes. Drain asparagus and immediately place in ice water; drain and pat dry. Place asparagus lengthwise over tenderloin.

Fold meat over asparagus, starting with a long side, and secure with kitchen string. Rub remaining seasoning over meat. Grill, covered, over indirect medium heat for 20-25 minutes or until a meat thermometer reads 160°, turning occasionally. Let stand for 5 minutes before slicing. Makes 4 servings.

Nutritional Analysis: One serving equals 201 calories, 6 g fat (2 g saturated fat), 90 mg cholesterol, 299 mg sodium, 2 g carbohydrate, 1 g fiber, 33 g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable.

Asian Steak Skewers

1 pound beef sirloin tip roast
1/3 cup reduced-sodium soy sauce
1/4 cup sugar
1/2 teaspoon ground ginger
1 cup water
4 medium carrots, julienned
1/2 pound fresh green beans, trimmed
1 large sweet red pepper, julienned
1/2 cup reduced-fat sour cream
2 tablespoon Dijon mustard
1-1/4 teaspoons prepared horseradish

Cut beef widthwise into 16 slices, 1/4 in. thick. In a large resealable plastic bag, combine the soy sauce, sugar and ginger; add beef. Seal bag and turn to coat; refrigerate for 4 hours.

In a large saucepan, bring water and carrots to a boil. Reduce heat; cover and simmer for 3 minutes. Add the beans and red pepper; cover and simmer for 3-5 minutes or until vegetables are crisp-tender. Drain and immediately place vegetables in ice water. Drain and pat dry.

Drain and discard marinade from beef. Arrange three beans, one carrot strip and one pepper strip down the center of each beef slice; roll up. For each kabob use metal or soaked wooden skewers and thread two bundles on two parallel skewers.

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 3-5 minutes on each side or until beef reaches desired doneness. In a small bowl, combine the sour cream, mustard and horseradish. Serve with kabobs. Makes 4 servings.

Nutritional Analysis: One serving (4 bundles with 2 tablespoons sauce) equals 304 calories, 10 g fat (5 g saturated fat), 87 mg cholesterol, 542 mg sodium, 21 g carbohydrate, 5 g fiber, 31 g protein. Diabetic Exchanges: 4 lean meat, 3 vegetable, 1/2 fat.

Baked Ziti

1 pound lean ground beef (90% lean)
2 medium onions, chopped
3 garlic cloves, minced
1 jar (28 ounces) reduced-sodium meatless spaghetti sauce
1 can (28 ounces) diced tomatoes undrained
1 can (12 ounces) tomato paste
3/4 cup water
2 tablespoons minced fresh parsley
1 tablespoon Worcestershire sauce
2 teaspoons dried basil
1-1/2 teaspoons dried oregano, divided
1 package (16 ounces) ziti or 16 ounces small tube pasta
1 carton (15 ounces) reduced-fat ricotta cheese
2 cups (8 ounces) shredded part-skim mozzarella cheese
1/2 cup grated Parmesan cheese, divided
1/2 cup egg substitute
1/2 teaspoon salt
1/2 teaspoon pepper

In a large saucepan, cook beef, onions and garlic over medium heat until meat is no longer pink; drain. Stir in spaghetti sauce, tomatoes, tomato paste, water, parsley, Worcestershire sauce, basil and 1 teaspoon oregano. Cover and simmer for 3 hours, stirring occasionally. Cook pasta according to package directions; drain. In a bowl, combine ricotta, mozzarella, 1/4 cup Parmesan cheese, egg substitute, salt and pepper.

In two greased 13-in. x 9-in. baking dishes coated with cooking spray, spread 1 cup of meat sauce. In each dish, layer a fourth of the pasta, 1 cup meat sauce and a fourth of the cheese mixture. Repeat layers of pasta, sauce and cheese mixture. Top with remaining sauce. Sprinkle with remaining Parmesan cheese and oregano. Cover and bake at 350° for 1 hour or until heated through. Makes 2 casseroles.

Nutrition Facts: One serving (about 1-1/3 cups) equals 324 calories, 11 g fat (6 g saturated fat), 38 mg cholesterol, 796 mg sodium, 30 g carbohydrate, 3 g fiber, 26 g protein. Diabetic Exchanges: 3 lean meat, 3 vegetable, 1 starch.

Asian Sesame Cod

1 pound cod fillets
1/4 cup white wine or chicken broth
3 green onions, thinly sliced
1 tablespoon brown sugar
1 tablespoon minced fresh gingerroot
1 tablespoon rice vinegar
1 tablespoon soy sauce
1 tablespoon sesame oil
1-1/2 teaspoons minced garlic
1/2 teaspoon lemon-pepper seasoning
1 tablespoon sesame seeds, toasted

Place fillets in a greased 8-in. square baking dish. In a small bowl, combine the wine, onions, brown sugar, ginger, vinegar, soy sauce, oil, garlic and lemon-pepper. Spoon over fillets; sprinkle with sesame seeds. Bake, uncovered, at 400° for 15-20 minutes or until fish flakes easily with a fork. Makes 4 servings.

Nutrition Facts: 1 serving equals 158 calories, 5 g fat (1 g saturated fat), 43 mg cholesterol, 354 mg sodium, 6 g carbohydrate, trace fiber, 19 g protein. Diabetic Exchanges: 3 very lean meat, 1 fat, 1/2 starch.

Baked Dill Halibut

1/3 cup all-purpose flour
1/2 teaspoon salt
1/8 teaspoon pepper
4 halibut steaks (6 ounces each)
1/4 cup reduced-fat sour cream
1/4 cup reduced-fat mayonnaise
1 tablespoon chopped dill pickle
1 tablespoon chopped green onion
1/2 teaspoon dill weed
1/2 teaspoon lemon juice
1/8 teaspoon seasoned salt
3 tablespoons grated Parmesan cheese

In a large resealable plastic bag, combine the flour, salt and pepper. Add halibut, one piece at a time, and shake to coat. Place in a 13-in. x 9-in. baking dish coated with cooking spray.

In a small bowl, combine the sour cream, mayonnaise, pickle, onion, dill, lemon juice and seasoned salt; spread evenly over halibut. Sprinkle with Parmesan cheese. Bake, uncovered, at 350° for 25-30 minutes or until fish flakes easily with a fork. Makes 4 servings.

Nutrition Facts: 1 halibut steak equals 314 calories, 11 g fat (3 g saturated fat), 68 mg cholesterol, 663 mg sodium, 11 g carbohydrate, trace fiber, 39 g protein. Diabetic Exchanges: 6 very lean meat, 1-1/2 fat, 1/2 starch.

Barbecued Country Ribs

2-1/2 pounds boneless country-style pork ribs
2 teaspoons Liquid Smoke, optional
1/2 teaspoon salt
1 cup water

Barbecue Sauce:
2/3 cup chopped onion
1 tablespoon canola oil
3/4 cup each water and ketchup
1/3 cup lemon juice
3 tablespoons sugar
3 tablespoons Worcestershire sauce
2 tablespoons prepared mustard
1/2 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon liquid smoke, optional

Place ribs in an 11-in. x 7-in. baking dish coated with cooking spray. Sprinkle with Liquid Smoke if desired and salt. Pour water over ribs. Cover and bake at 350° for 1 hour. Meanwhile, in a saucepan, saute onion in oil until tender. add the remaining sauce ingredients; bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes or until slightly thickened.

Drain ribs; top with half of the barbecue sauce. Cover and bake 1 hour longer or until meat is tender, basting every 20 minutes. Serve with remaining sauce. Makes 8 servings.

Nutritional Analysis: One serving (4 ounces cooked pork with 2 tablespoons sauce) equals 292 calories, 14 g fat (4 g saturated fat), 91 mg cholesterol, 668 mg sodium, 14 g carbohydrate, 1 g fiber, 28 g protein. Diabetic Exchanges: 4 lean meat, 1 starch, 1/2 fat.

Asparagus Chicken Fajitas

1 pound boneless skinless chicken breasts, cut into strips
3/4 cup fat-free Italian salad dressing
1 tablespoon canola oil
1 pound fresh asparagus, trimmed and cut into 2-inch pieces
1 medium sweet red pepper, julienned
1 medium sweet yellow pepper, julienned
1/2 cup fresh or frozen corn
1/4 cup diced onion
2 tablespoons lemon juice
1/2 teaspoon garlic salt
1/8 teaspoon pepper
12 flour tortillas (6 inches), warmed

Place chicken in a large resealable plastic bag; add salad dressing. Seal bag and turn to coat; refrigerate for 4 hours, turning several times. Drain and discard marinade. In a large nonstick skillet, saute chicken in oil for 3 minutes. Add the asparagus, peppers, corn and onion. Cook, uncovered for 7 minutes or until the chicken juices run clear and vegetables are crisp-tender, stirring occasionally. Stir in the lemon juice, garlic salt and pepper. Spoon 1/2 cup on each tortilla; fold in sides. Makes 6 servings.

Nutritional Analysis: One serving (2 fajitas) equals 350 calories, 6 g fat (1 g saturated fat), 45 mg cholesterol, 715 mg sodium, 46 g carbohydrate, 5 g fiber, 29 g protein. Diabetic Exchanges: 3 starch, 2 lean meat.

Baked Chicken and Mushrooms

6 boneless skinless chicken breast halves (4 ounces each)
1/4 teaspoon paprika
1/2 pound fresh mushrooms, sliced
1 tablespoon butter
1/2 cup sherry or chicken broth
3 green onions, chopped
1 garlic clove, minced
1/2 teaspoon salt
1/8 teaspoon pepper
3/4 cup shredded part-skim mozzarella cheese

Arrange chicken in a 13-in. x 9-in. baking dish coated with cooking spray. Sprinkle with paprika. Bake, uncovered, at 350° for 15 minutes. Meanwhile, in a large nonstick skillet, saute mushrooms in butter for 5 minutes.

Add the sherry or broth, green onions, garlic, salt and pepper. Bring to a boil. Pour over chicken. Bake 10-15 minutes longer or until a meat thermometer reads 170°. Top with cheese. Bake for 3-5 minutes or until cheese is melted. Makes 6 servings.

Nutritional Analysis: One serving (1 chicken breast half) equals 198 calories, 6 g fat (3 g saturated fat), 79 mg cholesterol, 361 mg sodium, 3 g carbohydrate, 1 g fiber, 31 g protein. Diabetic Exchanges: 4 lean meat.

Barbecue Beef Sandwiches

1-1/2 pounds lean ground beef (90% lean)
2 celery ribs, sliced
1 large onion, chopped
1 can (8 ounces) tomato sauce
1/4 cup ketchup
2 tablespoons brown sugar
2 tablespoons barbecue sauce
1 tablespoon prepared mustard
1 tablespoon Worcestershire sauce
6 hamburger buns, split

In a large nonstick skillet, cook the beef, celery and onion over medium heat until meat is no longer pink; drain. Stir in the tomato sauce,
ketchup, brown sugar, barbecue sauce, mustard and Worcestershire sauce. Bring to a boil. Reduce heat; simmer, uncovered, for 10-15 minutes to allow flavors to blend. Spoon 3/4 cup onto each bun. Makes 6 servings.

Nutrition Facts: 1 sandwich equals 348 calories, 11 g fat (4 g saturated fat), 56 mg cholesterol, 719 mg sodium, 35 g carbohydrate, 2 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 2 starch.