Dinner Tonight

Apple Braised Pork

1 teaspoon dried thyme
1 teaspoon rubbed sage
1 teaspoon pepper
1 boneless rolled pork loin roast (3 pounds)
1 tablespoon canola oil
1 cup chopped onion
3 garlic cloves, minced
1 large apple, peeled and chopped
1/2 cup thawed unsweetened apple juice concentrate
1/2 teaspoon salt

Combine the thyme, sage and pepper; rub over pork. In a Dutch oven, brown meat on all sides in oil; remove and keep warm. In the same pan, saute onion and garlic until tender. Add the apple, apple juice concentrate and salt; bring to a boil. Return meat to the pan.

Cover and bake at 325° for 55-75 minutes or until a meat thermometer reads 160°, basting occasionally with juices.Remove to a serving platter and keep warm. Pour cooking liquid into a measuring cup; skim off fat. Cool cooking liquid slightly; place in a blender or food processor. Cover and process until smooth. Serve with the roast. Makes 12 servings.

Nutritional Analysis: One serving (3 ounces cooked pork with 2 tablespoons gravy) equals 219 calories, 9 g fat (3 g saturated fat), 68 mg cholesterol, 144 mg sodium, 8 g carbohydrate, 1 g fiber, 25 g protein. Diabetic Exchanges: 3 lean meat, 1/2 fruit.

Zucchini Red Pepper Lasagna

1 carton (15 ounces) ricotta cheese
1-1/2 cups (6 ounces) shredded part-skim mozzarella cheese, divided
2 eggs
3 tablespoons prepared pesto
2 cups sliced zucchini
2 cups sliced fresh baby portobello mushrooms
2 tablespoons canola oil
2 jars (one 26 ounces, one 14 ounces) meatless spaghetti sauce
9 no-cook lasagna noodles
1 jar (12 ounces) roasted sweet red peppers, drained

In a small bowl, combine the ricotta cheese, 1/2 cup mozzarella cheese, eggs and pesto; set aside. In a large skillet, saute zucchini and mushrooms in oil for 5 minutes or until crisp-tender; set aside. Spread 1 cup spaghetti sauce in a 13-in. x 9-in. baking dish coated with cooking spray. Top with three noodles; spread 1 cup sauce to edges of noodles.

Layer with half of the zucchini mixture, red peppers and cheese mixture. Top with three more noodles and another cup of sauce. Layer with remaining zucchini mixture, peppers, cheese mixture, noodles and sauce. Cover and bake at 375° for 45 minutes. Uncover; sprinkle with remaining mozzarella. Bake 10 minutes longer or until cheese is melted. Let stand for 15 minutes before cutting. Makes 12 servings.

Nutrition Facts: 1 piece equals 241 calories, 11 g fat (5 g saturated fat), 59 mg cholesterol, 651 mg sodium, 23 g carbohydrate, 3 g fiber, 13 g protein. Diabetic Exchanges: 2 vegetable, 1 starch, 1 lean meat, 1 fat.

Vegetable Chicken

1 broiler/fryer chicken (3-1/2 to 4 pounds), cut up and skin removed
2 cups sliced celery
2 cups fresh or frozen cut green beans
1-1/2 cups sliced carrots
1 large onion, sliced
1 small zucchini, diced
1 can (14-1/2 ounces) diced tomatoes, undrained
3 tablespoons quick-cooking tapioca
1 tablespoon sugar
2 teaspoons salt, optional
1/2 teaspoon pepper

In an ungreased 13-in. x 9-in. baking dish, place chicken, celery, green beans, carrots and onion. In a small bowl, combine zucchini, tomatoes, tapioca, sugar, salt if desired and pepper. Pour over chicken and vegetables. Cover tightly and bake at 350° for 1-1/2 hours or until chicken juices run clear and vegetable mixture thickens. Stir vegetables occasionally during baking. Makes 4 servings.

Nutrition Facts: One serving (prepared without added salt) equals 242 calories, 298 mg sodium, 62 mg cholesterol, 27 g carbohydrate, 25 g protein, 4 g fat. Diabetic Exchanges: 3 lean meat, 3 vegetable.

Asparagus Ham Rolls

3 to 4 cups all-purpose flour
2 tablespoons sugar
1 package (1/4 ounce) active dry yeast
1 teaspoon salt
1/2 cup milk
1/2 cup water
2 tablespoons vegetable oil
2 egg whites, divided
1 egg
1 pound fresh asparagus, trimmed and cut into 1/2-inch pieces
1 block (4 ounces) cheddar cheese, cubed
2 cups diced fully cooked lean ham

In a large bowl, combine 2-1/2 cups flour, sugar, yeast and salt. In a saucepan, heat milk, water and oil to 120°-130°. Add to dry ingredients; beat just until moistened. Add one egg white and egg; beating until smooth. Stir in enough remaining flour to form a soft dough.

Turn onto a floured surface; knead until smooth and elastic, about 6-8 minutes. Place in a greased bowl, turning once to grease top. Cover and let rise in a warm place until doubled, about 1 hour. Punch dough down. Turn onto a lightly floured surface. Cover and let stand for 15 minutes.

Meanwhile, place 1/2 in. of water and asparagus in a saucepan; bring to a boil. Reduce heat; cover and simmer for 3-5 minutes. Drain. Divide dough into 24 pieces; roll each piece into a 5-in. circle. Place a few pieces of asparagus, a cheese cube and a tablespoon of ham in the center of each circle.

Wrap dough around filling, pinching seams to seal. Place rolls, seam side down, 2 in. apart on baking sheets coated with cooking spray. Cover and let rise in a warm place until doubled, about 30 minutes. Beat remaining egg white; brush over rolls. Bake at 350° for 18-20 minutes or until golden brown. Remove to wire racks. Refrigerate leftovers. Makes 2 dozen.

Nutritional Analysis: One roll equals 129 calories, 3 g fat (1 g saturated fat), 17 mg cholesterol, 237 mg sodium, 18 g carbohydrate, 1 g fiber, 7 g protein. Diabetic Exchanges: 1 starch, 1/2 lean meat.

Apple Kielbasa

1-1/2 pounds fully cooked kielbasa or Polish sausage, cut into 1/4-inch slices
1/4 cup apple juice
1/4 cup apple jelly
2 tablespoons maple syrup

In a large skillet, bring sausage and apple juice to a boil. Cover and cook for 5 minutes. Uncover and cook 5 minutes longer. Drain. Add jelly and syrup; cook and stir until jelly is melted and sausage is coated. Makes 6 servings.

Nutritional Analysis: One 4-ounce serving (prepared with smoked turkey sausage) equals 224 calories, 5 g fat (2 g saturated fat), 51 mg cholesterol, 980 mg sodium, 27 g carbohydrate, trace fiber, 14 g protein. Diabetic Exchanges: 2 lean meat, 2 fruit.

Wild Rice Chicken Bake

1 package (6 ounces) long grain and wild rice mix
2 medium carrots, shredded
3/4 cup frozen peas
1 can (8 ounces) sliced water chestnuts, drained
1-1/4 cups water
1 can (10-3/4 ounces) reduced-fat reduced-sodium condensed cream of mushroom soup, undiluted
6 boneless skinless chicken breast halves (4 ounces each)
1/8 teaspoon paprika
1/8 teaspoon pepper
1 garlic clove, minced
1 tablespoon olive oil

In a bowl, combine rice mix with contents of seasoning packet, carrots, peas and water chestnuts. Combine water and soup; pour over rice mixture and mix well. Transfer to a shallow 3-qt. baking dish coated with cooking spray. Cover and bake at 350° for 25 minutes.

Meanwhile, sprinkle chicken with paprika and pepper. In a large nonstick skillet, cook chicken and garlic in oil for 5-6 minutes on each side or until lightly browned. Arrange chicken over rice mixture. Cover and bake 10-15 minutes longer or until a meat thermometer reaches 170° and rice is tender. Makes 6 servings.

Nutritional Analysis: One serving equals 314 calories, 5 g fat (1 g saturated fat), 68 mg cholesterol, 762 mg sodium, 34 g carbohydrate, 4 g fiber, 31 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.

Baked Barbecue Pork Chops

4 boneless pork loin chops (3/4 inch thick and 4 ounces each)
1/2 teaspoon salt, divided
1/4 teaspoon pepper
2 teaspoons canola oil
1/3 cup water
1/4 cup ketchup
2 tablespoons cider vinegar
1/4 teaspoon celery seed
1/8 teaspoon ground nutmeg
1 bay leaf

Sprinkle pork chops with 1/4 teaspoon salt and pepper. In a large nonstick skillet coated with cooking spray, cook chops in oil for 3-4 minutes on each side or until browned.

Transfer to an 8-in. square baking dish coated with cooking spray. In a small saucepan, combine the water, ketchup, vinegar, celery seed, nutmeg, bay leaf and remaining salt; bring to a boil. Pour over pork. Cover and bake at 350° for 15-20 minutes or until a meat thermometer reads 160°. Discard bay leaf. Makes 4 servings.

Nutrition Facts: 1 pork chop equals 190 calories, 9 g fat (3 g saturated fat), 55 mg cholesterol, 505 mg sodium, 5 g carbohydrate, trace fiber, 22 g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.

Apricot-Stuffed Turkey Breast

1 boneless skinless turkey breast half (2-1/2 pounds)
1-1/2 cups soft bread crumbs
1/2 cup finely chopped dried apricots
1/4 cup chopped pecans, toasted
3 tablespoons water or unsweetened apple juice, divided
1 tablespoon canola oil
1/4 teaspoon garlic salt
1/4 teaspoon dried rosemary, crushed
1 tablespoon Dijon mustard

Cut a horizontal slit into thickest part of turkey to form a 5-in. x 4-in. pocket; set aside. In a small bowl, combine the bread crumbs, apricots, pecans, 2 tablespoons water, oil, garlic salt and rosemary. Stuff into pocket of turkey. Secure opening with metal or soaked wooden skewers.

Prepare grill for indirect heat. Grill turkey, covered, over medium indirect heat for 50 minutes. Combine mustard and remaining water; brush over turkey. Grill 10-25 minutes longer or until a meat thermometer reads 170°. Let stand for 10 minutes before slicing. Makes 8 servings.

Nutrition Facts: 1 serving equals 268 calories, 313 mg sodium, 81 mg cholesterol, 20 g carbohydrate, 33 g protein, 6 g fat, 2 g fiber. Diabetic Exchanges: 4 very lean meat, 1 starch, 1/2 fruit, 1/2 fat.

Fennel Chicken

4 bacon strips, chopped
1 broiler/fryer chicken (3-1/2 to 4 pounds), cut up, skin removed
1/2 teaspoon salt
1/2 teaspoon pepper
2 fennel bulbs, sliced
2 medium onions, chopped
6 garlic cloves, minced
3/4 cup white wine or reduced-sodium chicken broth
1/4 cup lemon juice
1 tablespoon grated lemon peel
2 bay leaves
2 teaspoons dried thyme
Pinch cayenne pepper
3 tablespoons capers, drained

In a large nonstick skillet, cook bacon over medium heat until crisp. Using a slotted spoon, remove to paper towels; drain, reserving 1 tablespoon drippings. Sprinkle chicken with salt and pepper. Brown chicken on all sides in reserved drippings; remove and keep warm. Add fennel and onions to the pan; cook and stir for 3 minutes. Add garlic; cook 2-3 minutes longer or until onions are tender.

Stir in the wine, lemon juice and peel, bay leaves, thyme and cayenne. Return chicken to the pan. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until chicken juices run clear. Remove chicken and keep warm. Cook the fennel mixture, uncovered, for 8-10 minutes or until slightly thickened, stirring occasionally. Stir in capers and reserved bacon. Discard bay leaves. Serve with chicken. Makes 6 servings.

Nutrition Facts: about 4 ounces cooked chicken with 1/2 cup fennel mixture equals 290 calories, 12 g fat (4 g saturated fat), 92 mg cholesterol, 520 mg sodium, 13 g carbohydrate, 4 g fiber, 31 g protein. Diabetic Exchanges: 4 lean meat, 2 vegetable, 1 fat.

Asian Beef and Noodles

1 pound lean ground beef (90% lean)
2 packages (3 ounces each) Oriental ramen noodles, crumbled
2-1/2 cups water
2 cups frozen broccoli stir-fry vegetable blend
1/4 teaspoon ground ginger
2 tablespoons thinly sliced green onion

In a large skillet, cook beef over medium heat for 4-5 minutes or until no longer pink; drain. Add the contents of one ramen noodle flavoring packet; stir until dissolved. Remove beef and keep warm.

In the same skillet, combine the water, vegetables, ginger, noodles and contents of remaining flavoring packet. Bring to a boil. Reduce heat; cover and simmer for 3-4 minutes or until noodles are tender, stirring occasionally. Return beef to the pan; cook for 2-3 minutes or until heated through. Stir in onion. Makes 4 servings.

Nutritional Analysis: 1-1/2 cups (prepared with lean ground beef and one noodle seasoning packet) equals 377 calories, 15 g fat (7 g saturated fat), 56 mg cholesterol, 624 mg sodium, 31 g carbohydrate, 3 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.

Apple Chicken Quesadillas

2 medium tart apples, sliced
1 cup diced cooked chicken breast
1/2 cup shredded fat-free cheddar cheese
1/2 cup shredded part-skim mozzarella cheese
1/2 cup fresh or frozen corn, thawed
1/2 cup chopped fresh tomatoes
1/2 cup chopped onion
1/4 teaspoon salt
6 flour tortillas (8 inches), warmed
3/4 cup shredded lettuce
3/4 cup salsa
6 tablespoons fat-free sour cream

In a large bowl, combine the first eight ingredients. Place about 3/4 cup on half of each tortilla. Fold tortilla in half over filling and secure with toothpicks.

Place on a baking sheet coated with cooking spray. Bake at 400° for 8-10 minutes or until golden brown. Carefully turn quesadillas over; bake 5-8 minutes longer or until golden brown. Discard toothpicks. Cut each quesadilla into three wedges. Serve with lettuce, salsa and sour cream. Makes 6 servings.

Nutrition Facts: 3 wedges equals 289 calories, 6 g fat (2 g saturated fat), 28 mg cholesterol, 629 mg sodium, 40 g carbohydrate, 3 g fiber, 18 g protein. Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fruit.

Vegetable Beef Stew

3/4 pound beef stew meat, cut into 1/2-inch cubes
2 teaspoons canola oil
1 can (14-1/2 ounces) beef broth
1 can (14-1/2 ounces) stewed tomatoes, cut up
1-1/2 cups cubed peeled butternut squash
1 cup frozen corn, thawed
6 dried apricot or peach halves, quartered
1/2 cup chopped carrot
1 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon pepper
2 tablespoons cornstarch
1/4 cup water
2 tablespoons minced fresh parsley

In a nonstick skillet, cook beef over medium heat in oil until no longer pink; drain. Transfer to a 3-qt. slow cooker. Add the broth, tomatoes, squash, corn, apricots, carrot, oregano, salt and pepper.

Cover and cook on high for 5-6 hours or until vegetables and meat are tender. Combine cornstarch and water until smooth; gradually stir into stew. Cover and cook on high for 30 minutes or until gravy is thickened. Stir in parsley. Makes 4 servings.

Nutritional Analysis: One serving (1-1/2 cups) equals 278 calories, 9 g fat (3 g saturated fat), 53 mg cholesterol, 717 mg sodium, 32 g carbohydrate, 5 g fiber, 21 g protein. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1-1/2 starch, 1/2 fat.

Two-Cheese Turkey Enchiladas

1 pound extra-lean ground turkey
1 large onion, chopped
1/2 cup chopped green pepper
1 teaspoon brown sugar
1 teaspoon garlic powder
1 teaspoon ground cumin
1 teaspoon chili powder
1 can (28 ounces) crushed tomatoes, divided
1 package (8 ounces) reduced-fat cream cheese
1/4 cup fat-free sour cream
1 can (4 ounces) chopped green chilies
1 cup salsa
8 fat-free flour tortillas (8 inches), warmed
1/2 cup shredded reduced-fat cheddar cheese

Crumble turkey into a large nonstick skillet; add the onion, green pepper, brown sugar and seasonings. Cook and stir over medium heat until turkey is no longer pink. Stir in 1 cup crushed tomatoes. Reduce heat; simmer, uncovered, for 10 minutes, stirring occasionally.

In a small bowl, beat the cream cheese, sour cream and chilies until blended; set aside. Combine salsa and remaining tomatoes; spread 1 cup into a 13-in. x 9-in. baking dish coated with cooking spray.

Spoon about 3 tablespoons cream cheese mixture and 1/3 cup turkey mixture down the center of each tortilla. Roll up and place seam side down in baking dish. Top with remaining salsa mixture; sprinkle with cheddar cheese. Bake, uncovered, at 350° for 20-25 minutes or until bubbly. Makes 8 servings.

Nutrition Facts: 1 enchilada equals 329 calories, 9 g fat (5 g saturated fat), 49 mg cholesterol, 776 mg sodium, 39 g carbohydrate, 5 g fiber, 24 g protein. Diabetic Exchanges: 2 starch, 2 very lean meat, 2 vegetable, 1-1/2 fat.

Zesty Pork Chops

4 boneless pork loin chops (4 ounces each)
1/4 teaspoon pepper
1/8 teaspoon salt
1/4 cup all-purpose flour
1 can (14-1/2 ounces) diced tomatoes, undrained
1-3/4 cups sliced fresh mushrooms
4 green onions, chopped
1/2 cup pimiento-stuffed olives
1 garlic clove, minced
1 teaspoon minced fresh basil or 1/4 teaspoon dried basil
1 teaspoon minced fresh oregano or 1/4 teaspoon dried oregano

Sprinkle pork chops with pepper and salt. Place flour in a large resealable plastic bag; add the pork chops, one at a time, and shake to coat.
In a large nonstick skillet coated with cooking spray, brown chops on both sides. Transfer to an ungreased 11-in. x 7-in. baking dish. Top with tomatoes, mushrooms, onions and olives. Sprinkle with garlic, basil and oregano. Cover and bake at 350° for 35-40 minutes or until a meat thermometer reads 160°. Makes 4 servings.

Nutrition Facts: 1 pork chop equals 251 calories, 10 g fat (3 g saturated fat), 57 mg cholesterol, 670 mg sodium, 15 g carbohydrate, 2 g fiber, 25 g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1/2 fat.

Veggie Stir-Fry

1 cup sliced carrots
1 cup sliced parsnips
1/2 cup sliced onion, separated into rings
1 tablespoon olive oil
1 cup julienned potatoes
1 cup julienned sweet potatoes
1 tablespoon minced fresh gingerroot
1/2 cup vegetable broth
2 teaspoons orange juice concentrate
1/2 teaspoon salt
1/8 teaspoon crushed red pepper flakes

In a large nonstick skillet or wok, stir-fry the carrots, parsnips and onion in hot oil for 2 minutes. Add potatoes, sweet potatoes and ginger. Stir-fry for 5-7 minutes or until vegetables are crisp-tender. Add the broth, orange juice concentrate, salt and red pepper flakes. Cover and cook for 5-7 minutes or until vegetables are tender. Uncover; cook and stir until sauce is thickened, about 2 minutes. Makes 6 servings.

Nutritional Analysis: One serving (3/4 cup) equals 102 calories, 3 g fat (trace saturated fat), 0 cholesterol, 293 mg sodium, 19 g carbohydrate, 3 g fiber, 2 g protein. Diabetic Exchanges: 1 starch, 1 vegetable.

Wagon Wheel Casserole

1 pound lean ground beef (90% lean)
1 pound sliced fresh mushrooms
1 large onion, chopped
8 ounces wagon wheel pasta, cooked and drained
1/3 cup grated Parmesan cheese
1 large green pepper, thinly sliced
1 jar (26 ounces) meatless spaghetti sauce
1 cup (4 ounces) shredded part-skim mozzarella cheese

In a large nonstick skillet, cook the beef, mushrooms and onion over medium heat until meat is no longer pink; drain. In a shallow 3-qt. baking dish coated with cooking spray, layer the pasta, Parmesan cheese, green pepper, beef mixture and spaghetti sauce.

Cover and bake at 350° for 30 minutes. Uncover; sprinkle with mozzarella cheese. Bake 10 minutes longer or until cheese is melted. Let stand for 10 minutes before serving. Makes 8 servings.

Nutrition Facts: 1 serving equals 257 calories, 9 g fat (5 g saturated fat), 32 mg cholesterol, 576 mg sodium, 23 g carbohydrate, 3 g fiber, 22 g protein. Diabetic Exchanges: 2 lean meat, 1 starch, 1 vegetable, 1 fat.

Turkey-Cheese Macaroni Bake

1 cup uncooked elbow macaroni
1/4 cup finely chopped onion
1/4 cup all-purpose flour
1/2 teaspoon salt
2 tablespoons butter
1/4 teaspoon pepper
1/8 teaspoon dried thyme
2 cups fat-free milk
2 cups cubed cooked turkey breast
1 cup (4 ounces) shredded reduced-fat cheddar cheese, divided

Topping:
1/4 cup bread crumbs
1 tablespoon butter, melted
1 teaspoon minced fresh parsley

Cook macaroni according to package directions. Meanwhile, in a saucepan, saute the onion in butter. Add the flour, salt, pepper and thyme; stir until blended. Gradually add milk. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Drain macaroni; add the white sauce, turkey and cheese.

Transfer to a 2-qt. baking dish coated with cooking spray. Combine the topping ingredients; sprinkle over casserole. Bake, uncovered, at 350° for 30-35 minutes or until heated through. Place under broiler for about 5 minutes or until golden brown. Makes 6 servings.

Nutritional Analysis: One serving equals 307 calories, 11 g fat (7 g saturated fat), 72 mg cholesterol, 363 mg sodium, 26 g carbohydrate, 1 g fiber, 25 g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 fat.

Vegetable Lentil Stew

4 cups reduced-sodium V8 or tomato juice
2 cans (14-1/2 ounces each) Italian stewed tomatoes
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15 ounces) garbanzo beans or chickpeas, rinsed and drained
2 medium carrots, thinly sliced
2 medium potatoes, cubed
1 large onion, chopped
1 green pepper, chopped
1 sweet red pepper, chopped
1 cup dried lentils, rinsed
2 tablespoons minced fresh parsley
2 tablespoons chili powder
2 teaspoons dried basil
1 teaspoon garlic powder
1 teaspoon ground cumin
1 package (10 ounces) frozen chopped spinach, thawed

Topping:
1/2 cup reduced-fat sour cream
1/2 cup reduced-fat plain yogurt
2 tablespoons minced chives

In a Dutch oven, combine the first 15 ingredients. Bring to a boil. Reduce heat; cover and simmer for 35-40 minutes or until lentils and vegetables are tender. Stir in spinach; heat through. Combine topping ingredients; dollop about 1 tablespoon on each serving. Makes 12 servings.

Nutritional Analysis: One 1-cup serving equals 216 calories, 2 g fat (0 saturated fat), 4 mg cholesterol, 392 mg sodium, 38 g carbohydrate, 12 g fiber, 12 g protein. Diabetic Exchanges: 2 starch, 1 vegetable, 1/2 meat.

Walnut Chicken Stir-Fry

2 tablespoons cornstarch, divided
4 teaspoons canola oil, divided
1 tablespoon reduced-sodium soy sauce
2 teaspoons chicken bouillon granules
1 teaspoon ground ginger
1 teaspoon chili powder
3/4 pound boneless skinless chicken breasts, cut into 1-inch cubes
4 cups fresh broccoli florets
1 large onion, cut into 8 wedges
1 medium sweet red pepper, julienned
1 cup water
1/4 cup walnut halves
Hot cooked rice, optional

In a large resealable plastic bag, combine 1 tablespoon cornstarch, 1 teaspoon oil, soy sauce, bouillon granules, ginger and chili powder; add chicken. Seal bag and turn to coat; refrigerate for 15 minutes to 1 hour.

In a large nonstick skillet or wok, stir-fry chicken and marinade in remaining oil until chicken is no longer pink. Remove chicken with slotted spoon and keep warm. In the same skillet, stir-fry broccoli for 8 minutes. Add onion and red pepper; stir fry 6-8 minutes longer or until vegetables are crisp-tender.

Return chicken to the skillet. Combine remaining cornstarch and water until smooth. Add to the skillet. Bring to a boil; cook and stir for 2 minutes or until thickened. Sprinkle with nuts. Serve over rice is desired. Makes 4 servings.

Nutritional Analysis: One serving (1-1/2 cups chicken mixture, calculated without rice) equals 253 calories, 11 g fat (1 g saturated fat), 50 mg cholesterol, 811 mg sodium, 15 g carbohydrate, 4 g fiber, 24 g protein. Diabetic Exchanges: 3 lean meat, 3 vegetable, 1/2 fat.

Zucchini Beef Casserole

3/4 pound lean ground beef (90% lean)
1 teaspoon garlic powder
1-1/2 cups diced zucchini
1 can (14-1/2 ounces) diced tomatoes, drained
1/2 cup instant rice
1/2 cup water
1/4 cup chopped onion
1/4 cup reduced-sodium soy sauce
3/4 teaspoon dried basil

Crumble beef into a 1-1/2-qt. microwave-safe dish; sprinkle with garlic powder. Cover and microwave on high for 1-1/2 minutes; stir. Heat 1-2 minutes longer or until no longer pink; drain. Stir in the remaining ingredients. Cover and microwave on high for 15-20 minutes or until vegetables and rice are tender, stirring twice. Makes 4 servings.

Nutritional Analysis: One serving (1 cup) equals 230 calories, 8 g fat (3 g saturated fat), 31 mg cholesterol, 845 mg sodium, 17 g carbohydrate, 2 g fiber, 21 g protein. Diabetic Exchanges: 3 lean meat, 1 starch.

Apple Chicken and Rice

1 pound boneless skinless chicken breasts, cut into 1-inch cubes
2 tablespoons butter, divided
1 package (6 ounces) chicken-flavored rice mix
1-1/4 cups water
1/2 cup chicken broth
1/2 cup apple juice
1 medium apple, chopped
1 cup sliced fresh mushrooms
1/2 cup chopped onion
1/4 cup dried cranberries

In a large skillet, cook chicken in 1 tablespoon butter until juices run clear; remove and keep warm. Set seasoning packet from rice mix aside. In the same skillet, saute rice mix in remaining butter for 5 minutes or until golden brown.

Add the water, broth, apple juice, apple, mushrooms, onion, cranberries and contents of rice seasoning packet; bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until rice is tender, stirring occasionally. Return chicken to the pan; heat through. Makes 4 servings.

Nutritional Analysis: One 1-1/4 cup serving (prepared with reduced-sodium broth) equals 391 calories 8 g fat (4 g saturated fat), 81 mg cholesterol, 818 mg sodium, 48 g carbohydrate, 3 g fiber, 32 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fruit.

Asparagus Ham Dinner

2 cups uncooked spiral pasta
3/4 pound fresh asparagus, cut into 1-inch pieces
1 medium sweet yellow pepper, julienned
1 tablespoon olive oil
3 cups diced fresh tomatoes (about 6 medium)
6 ounces boneless fully cooked ham, cubed
1/4 cup minced fresh parsley
1/2 teaspoon salt
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/8 to 1/4 teaspoon cayenne pepper
1/4 cup shredded Parmesan cheese

Cook pasta according to package directions. Meanwhile, in a nonstick skillet, saute asparagus and yellow pepper in oil until tender. Add tomatoes and ham; heat through. Drain pasta; add to the vegetable mixture. Stir in seasonings. Sprinkle with cheese. Makes 6 servings.

Nutritional Analysis: One serving (1-1/3 cups) equals 238 calories, 6 g fat (1 g saturated fat), 18 mg cholesterol, 522 mg sodium, 33 g carbohydrate, 3 g fiber, 14 g protein. Diabetic Exchanges: 2 vegetable, 1-1/2 starch, 1 lean meat, 1/2 fat.

Asian Vegetable Pasta

4 quarts water
8 ounces uncooked angel hair pasta
1 pound fresh asparagus, trimmed and cut into 1-inch pieces
3/4 cup julienned carrots
1/3 cup reduced-fat creamy peanut butter
3 tablespoons rice vinegar
3 tablespoons reduced-sodium soy sauce
2 tablespoons brown sugar
1/2 teaspoon crushed red pepper flakes
1/4 cup unsalted peanuts, chopped

In a Dutch oven, bring the water to a boil. Add pasta and asparagus; cook for 3 minutes. Stir in carrots; cook for 1 minute or until pasta is tender. Drain and keep warm. In a small saucepan, combine the peanut butter, vinegar, soy sauce, brown sugar and pepper flakes. Bring to a boil over medium heat, stirring constantly. Pour over pasta mixture; toss to coat. Sprinkle with peanuts. Makes 5 servings.

Nutritional Analysis: 1 cup equals 358 calories, 10 g fat (2 g saturated fat), 0 cholesterol, 472 mg sodium, 54 g carbohydrate, 5 g fiber, 15 g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1 vegetable, 1 fat.

Baked Chimichangas

2-1/2 cups shredded cooked chicken breast
1 cup salsa
1 small onion, chopped
3/4 teaspoon ground cumin
1/2 teaspoon dried oregano
6 flour tortillas (10 inches), warmed
3/4 cup shredded reduced-fat cheddar cheese
1 cup reduced-sodium chicken broth
2 teaspoon chicken bouillon granules
1/8 teaspoon pepper
1/4 cup all-purpose flour
1 cup fat-free half-and-half
1 can (4 ounces) chopped green chilies

In a nonstick skillet, simmer the chicken, salsa, onion, cumin and oregano until heated through and most of the liquid has evaporated. Place 1/2 cup chicken mixture down the center of each tortilla; top with 2 tablespoons cheese. Fold sides and ends over filling and roll up. Place seam side down in a 13-in. x 9-in. baking dish coated with cooking spray. Bake, uncovered, at 425° for 15 minutes or until lightly browned.

Meanwhile, in a small saucepan, combine the broth, bouillon and pepper. Cook until bouillon is dissolved. In a small bowl, combine flour and cream until smooth; gradually stir into broth. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in chilies; cook until heated through. To serve, cut chimichangas in half; top with sauce. Makes 6 servings.

Nutritional Analysis: One serving (1 chimichanga with 1/4 cup sauce) equals 423 calories, 9 g fat (3 g saturated fat), 57 mg cholesterol, 1,326 mg sodium, 47 g carbohydrate, 7 g fiber, 32 g protein. Diabetic Exchanges: 3 starch, 3 lean meat, 1/2 fat.

Bacon Shrimp Creole

3/4 cup chopped onion
2 celery ribs, chopped
1/2 cup chopped green pepper
3 garlic cloves, minced
2 tablespoons olive oil
1 can (14-1/2 ounces) diced tomatoes, undrained
1 can (8 ounces) tomato sauce
3/4 cup cold water, divided
1/4 cup crumbled cooked bacon
1 tablespoon dried parsley flakes
1 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon dried thyme
1/2 teaspoon curry powder
1/2 teaspoon pepper
1/4 teaspoon cayenne pepper
1 tablespoon all-purpose flour
1-1/2 pounds uncooked medium shrimp, peeled and deveined
3 cups hot cooked long grain rice

In a Dutch oven, saute the onion, celery and green pepper in oil until tender. Add garlic; saute 1 minute longer. Add the tomatoes, tomato sauce, 1/2 cup water, bacon, parsley, sugar, salt, thyme, curry powder, pepper and cayenne. Bring to a boil. Reduce heat; cover and simmer for 30 minutes.

Combine flour and remaining water until smooth; gradually stir into tomato mixture. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Reduce heat; add shrimp. Simmer, uncovered, for 5 minutes or until shrimp turn pink. Serve with rice. Makes 6 servings.

Nutrition Facts: 3/4 cup shrimp creole with 1/2 cup rice equals 292 calories, 7 g fat (1 g saturated fat), 171 mg cholesterol, 814 mg sodium, 33 g carbohydrate, 3 g fiber, 24 g protein. Diabetic Exchanges: 3 very lean meat, 2 vegetable, 1-1/2 starch, 1 fat.