Click on the category links below, or scroll down to view all our recipes:
Beverages | Breads & Muffins | Desserts | Meat, Fish & Poultry | Salads | Snacks | Soups | Tips



Chicken Dijon Fettucini

Makes 7 cups; approximately 5 servings.

This easy chicken recipe is an excellent low-fat dish that will remind you of Fettucini Alfredo because it looks and tastes so creamy and rich. Add a tossed salad for a healthy quick meal. This recipe is also a good choice for a diabetic menu.

Ingredients:
1/4 cup light mayonnaise
1/4 cup nonfat plain yogurt
2 teaspoons Dijon mustard
2 teaspoons dried parsley
8 ounces egg noodles - “no yolk” type (about 6 cups dry)
1 red bell pepper, chopped
2 teaspoons chopped garlic
1 pound skinless, boneless chicken breasts, cut into strips

Method: Mix mayonnaise, yogurt, mustard and parsley to make the sauce. Set aside. Meanwhile, cook noodles according to package directions, omitting oil and salt. Drain.

Spray a skillet with non-stick cooking spray and stir-fry the pepper, garlic and chicken until done. Pour sauce over all and cook on low until heated. Add the noodles and toss to coat.

Exchanges: 2 1/2 starch, 2 1/2 very lean meat; calories 316, total fat 7g, saturated fat 1g, cholesterol 54 mg, sodium 186 mg, total carbohydrate 37g, dietary fiber 2g, protein 27g

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Beverages

Strawberry Smoothie 
Makes about 2 cups, for 2 servings

Ingredients:
1 cup fresh strawberries, rinsed and hulled, or frozen
      strawberries, partially thawed
3/4 cup buttermilk or yogurt
1/2 cup frozen cranberry-juice concentrate
2 ice cubes, crushed
1 tsp. sugar, or to taste

Method: In a blender, combine all ingredients; blend until smooth and frothy. Serve immediately.

Nutrition Information: 175 calories per serving: 3 grams protein, 1 gram fat (0.5 gram saturated fat), 39 grams carbohydrate, 105 mg sodium, 3 mg cholesterol, 2 grams fiber, 123 mg calcium.

Exchanges: 2 1/2 carbohydrate choices or 1 1/2 fruit, 1 milk


Strawberry Banana Shake
Makes 3 servings (6 oz. each)

Ingredients:
1 pkg. Tofu (Soft)* 1 10 oz. pkg. frozen sweetened strawberries
1 small ripe banana (partially thawed, including liquid)

Method: In a blender or food processor, combine all ingredients. Whip until smooth. Serve chilled.

Nutrition Information (per serving): 161 calories, 5 grams protein, 3 grams fat, 30 grams carbohydrate, 9 mg. sodium, 0 mg. cholesterol, 200 mg. potassium.

Exchanges: 2 carbohydrate choices (or 1 fruit, 1 starch)


Banana-Berry Smoothie
Makes about 3 cups, for 3 servings

Ingredients:
1 ripe medium banana, peeled & sliced
11/4 cups orange juice
1 cup frozen blueberries or raspberries
1/2 cup silken tofu
2 ice cubes, crushed
1 Tbsp. sugar, or to taste

Method: In a blender, combine all ingredients; blend until smooth and frothy. Serve immediately.

Hint: An easy way to crush ice is to place cubes in a heavy-duty plastic bag and break them with a rolling pin.

Nutrition Information: 145 calories per serving: 4 grams protein, 1.5 grams fat (0.1 gram saturated fat), 31 grams carbohydrate; 5 mg sodium; 0 mg cholesterol; 3 grams fiber; 17 mg calcium.

Exchanges: 2 carbohydrate choices (or 1 fruit, 1 starch)

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Breads & Muffins

Low Fat Carrot Cake Muffins 
Prep time: 15 minutes. Baking time: 25 minutes

Ingredients:
1 cup flour
1 Tbsp. Calumet Baking Powder
1 tsp. ground cinnamon
1/3 tsp. salt
2 cups Post Bran Flakes
1 cup skim milk
1 1/2 cups shredded carrots
1/3 cup firmly packed brown sugar
1 egg, slightly beaten
2 Tbsp. oil
1/3 cup raisins

Method: Heat oven to 400° F. Mix flour, baking powder, cinnamon and salt in large bowl. Mix cereal and milk in another bowl; let stand 3 minutes. Stir in carrots, sugar, egg and oil. Add to flour mixture; stir just until moistened. (Batter will be lumpy.) Stir in raisins. Spoon batter into muffin pan which has been sprayed with no stick cooking spray, filling each cup 2/3 full. Bake 25 minutes or until golden brown. Serve warm. Makes 12. Storage: Cool leftover muffins; wrap tightly and freeze. These muffins taste great with Philadelphia Brand Light Soft Cream Cheese!

Nutrition Information per Muffin: 140 calories, 3g fat, 20mg cholesterol, 210mg sodium, 25g carbohydrate, 2g dietary fiber, 3g protein, 70% daily value vitamin A.

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Desserts

Chocolate Amaretto Cheesecake
Makes 12 servings

Ingredients:
6 large chocolate wafers, finely crushed
1/1/2 cup light cream cheese
1 cup sugar
1 cup 1% lowfat cottage cheese
1/4 cup + 2 Tbsp unsweetened cocoa
1/4 cup all purpose flour
1/2 cup Amaretto
1 tsp vanilla extract
1/4 tsp salt
1 egg
2 Tbsp semisweet chocolate mini-morsels

Method: Sprinkle chocolate wafer crumbs in bottom of 7-inch spring form pan that has been sprayed with pan release. (You can substitute an 8-inch pan and it will require only 45-50 minutes baking time.) Set aside.

Position knife blade in food processor bowl; add cream cheese and next 7 ingredients, processing until smooth. Add egg and process just until blended. Fold in Chocolate morsels. Slowly pour over crumbs in pan. Bake at 300 degrees for 65-70 minutes or until cheesecake is set. Let cool in pan on wire rack. Cover and chill at least 8 hours. Remove sides of pan and transfer cheesecake to a serving platter.

Nutritional Analysis: 200 calories, 6.8 gram protein, 7.9 gram fat, 26 gram carbohydrate, 36 mg cholesterol, .8 mg iron, 293 mg sodium, 59 mg calcium. Reprinted from “Light & Easy Cooking Collection” copyright 1990 Oxmoor House,
Inc., Diabetic Diets: 2 carbs, 2 fats, 1/2 meat


Lovely Lemon Cheesecake 
Makes 8 servings

Ingredients:
1 whole graham cracker, crushed, or 2 Tbsp. graham
      cracker crumbs
1 pkg. (4-serving size) lemon flavor sugar free gelatin
2/3 cup boiling water
1 cup low-fat cottage cheese
1 container (8 oz.) light process cream cheese product
2 cups thawed lite whipped topping
1-cup reduced-calorie cherry pie filling (or use fresh fruit)

Method:
1. Spray 8- or 9-inch pie plate lightly with nonstick cooking spray. Sprinkle bottom and side with graham cracker crumbs.
2. Completely dissolve gelatin in boiling water; pour into blender container. Add cottage cheese and cream cheese products; cover. Blend at medium speed, scraping down sides occasionally, about 2 minutes or until mixture is completely smooth.
3. Pour cheese-gelatin mixture into large bowl. Gently stir in whipped topping. Pour into prepared pan; smooth top. Chill until set, about 4 hours.
4. When ready to serve, cut into 8 wedges; top with pie filling.

Nutrition Information (1/8 recipe): 160 calories, fat = 7 g, carbohydrate = 16 g, protein = 8 g, sodium = 330 mg, cholesterol = 15 mg

Diabetic Exchange: 1 medium – fat meat, 1 fruit or carbohydrate choice, 1/2 fat


Chocolate Dream Pie (Mousse) 
Makes 10 servings

Ingredients:
2 pkgs. Silken Tofu, Firm 
1/2 cup cocoa powder
3/4 cup honey 
1-6 oz. graham cracker crust
3 tsp. vanilla

Method:
1. In food processor or blender whip tofu until smooth.
2. Heat honey 90 seconds in microwave (med-high).
3. Pour over cocoa powder - stir until smooth.
4. Add vanilla.
5. Add chocolate mixture to tofu and continue blending for 1 minute.
6. Pour into premade pie shell or custard cups and chill for 1-2 hours. Garnish with banana slices.

Nutrition Information (1/10 of recipe): (filling only) 97 calories, 5.5 g protein, 16 g carbohydrates, 1 g fat, 62 g sodium, 24 mg calcium, 0 mg cholesterol.

Diabetic Exchanges:
(without crust) = 1 carbohydrate choice (or starch)
(with crust) = 2 carbohydrate choices, 1 fat

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Meat, Fish & Poultry

Chicken Stir Fry
Makes 4 servings

Ingredients:
3/4 cup Catalina French Dressing
1/4 cup soy sauce
1/2 tsp. garlic powder

Method:
1. Heat ingredients in skillet.
2. Stir in one pound boneless/skinless chicken breast, cubed.
    Cook 8 minutes or until chicken is done.
3. Add 16 oz. frozen mixed vegetables. Stir until cooked.
    Serve over rice.

Nutrition Information: 1/4 of recipe (11/4 cup chicken and vegetable) = 245 calories, 2.5 gm fat, 1 gm saturated fat, 65 mg cholesterol, 24 gm protein, 30 gm carbohydrate, 2 gm fiber, 495 mg sodium.

Exchange: 3 very lean meat, 1 carbohydrate choice (or starch), 2 vegetables.


Spicy Crispy Chicken
Makes 6 servings

Ingredients:
6 (approximately 11/2 lbs.) chicken breast halves, boned, skinned
1 egg, beaten
1/2 cup (2 oz.) Parmesan Cheese
1/2 cup cornflake crumbs
1/4 teaspoon ground red pepper or Italian Seasoning
Vegetable oil spray

Method: Preheat oven to 400°. Dip chicken in egg; coat with combined remaining ingredients. Place in greased shallow baking dish, sprayed with non-stick vegetable oil spray. Bake 15 to 20 minutes or until tender. Prep time: 5 minutes / Cooking time: 20 minutes

Nutrition Information: 1/6 of recipe (1 breast) = 213 calories, 33 grams protein, 7 grams carbohydrate, 6.3 grams fat, 276 mg sodium. Exchanges = 4 lean meat, 1/2 bread/carbohydrate choice



Light and Crispy Catfish 
Serves 4

Ingredients
1 pound catfish
2 Tbsp. grated Parmesan cheese
3 Tbsp. corn meal or dried bread crumbs
1/2 tsp. black pepper
1/4 tsp. onion powder
1/2 tsp. paprika
1 Tbsp. margarine

Method:
1. Preheat oven to 400 degrees. Rinse catfish under cold water. Pat dry.
2. Combine Parmesan cheese, corn meal and seasonings in a bag. Place fillets in bag and shake to coat with cheese mixture.
3. Place catfish in a non-stick baking dish. Melt margarine and drizzle over fish. Bake about 10 minutes per inch thickness of fish, or until fish is just opaque throughout.

Substitutions: Flounder, ocean perch, lake perch, sole, haddock, walleye pike.

Nutrition Information: 1 fillet = 186 calories, 8 gm fat, 3 gm carbohydrate, 22 gm protein, 218 mg sodium, 69 mg cholesterol

Exchange: 3 lean meat.


Cheesy Fish Sticks
Makes 6-8 servings

Ingredients:
2 pounds haddock fillets, fresh or frozen
1 ounce grated Parmesan cheese (2/3 cup)
1/2 tsp. oregano
1/2 tsp. dried onion flakes
1/4 tsp. paprika (instead of oregano, onion flakes & paprika you may use 11/4 tsp. Italian seasoning)
Non-stick vegetable oil cooking spray

Method: Cut haddock fillets into 2-inch strips. Combine grated cheese and seasonings. Coat fish pieces completely, using all the mixture. Place on baking pan sprayed with non-stick spray and bake at 450° for 12-15 minutes or until browned. Cover with foil and bake 4 minutes longer. The cheese will melt and give a glazed appearance.

Nutrition Information: 1/6 of recipe = 172 calories, 32 grams protein, 1.4 grams carbohydrate, 2.7 grams fat, 268 mg sodium.

Exchanges: 4 lean meat



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Salads

Pasta-Veggie Salad 
Makes 10 servings

Ingredients:
1 pound broccoli, using flowerettes only 
1/2 cucumber, peeled and quartered, sliced
1 stalk celery, thinly sliced 
2 large carrots, grated (about 1 cup)
6 cherry tomatoes, halved 
12-oz. medium shell or rotini macaroni, cooked and drained

Dressing:
1/2 cup nonfat plain yogurt
1/2 cup fat-free mayonnaise-type salad dressing
1/4 cup low-fat Western-style French dressing
2 Tbsp. prepared mustard
1/2 tsp. Beau Monde seasoning (or use 1/4 tsp. celery seed, 1/4 tsp. onion powder and dash of salt)
1/8 tsp. black pepper
2 tsp. sugar or 1 packet artificial sweetener (optional)

Method:
1. Combine macaroni with raw vegetables in large salad bowl.
2. Mix dressing ingredients with a wire whisk or fork in another bowl. Pour over macaroni and vegetables. Cover and refrigerate at least 2 hours before serving.

For variation, other vegetables may be used such as cauliflower, green pepper, fresh raw spinach, and frozen peas. Broccoli may be steamed lightly before combining in the salad.

Nutrition Information: 1/10 of recipe (1 cup), 132 calories, 2.5 grams fat, 24.0 grams carbohydrate, 4.0 grams protein, 403 mg sodium, 1 mg cholesterol, 49 mg calcium

Diabetic Exchange: 1 bread/starch or 1 carbohydrate choice, 1 vegetable, 1/2 fat

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Snacks

Crunchy Munchies

Ingredients:
1 stick oleo
10 oz. pretzel sticks
1 cup brown sugar
1 tsp. vanilla
1/4 cup light corn syrup
1 tsp. baking soda
3 cups lightly salted peanuts
1 large box of Crispix
1 1/2 lb. M & M's
dash of salt (optional)

Method: Pour Crispix into brown paper sack. Set aside. In a 2 quart microwaveable bowl combine the margarine, brown sugar, corn syrup and salt. Microwave 2 minutes. Stir and microwave another 2 minutes. Stir in vanilla and baking soda. Pour over Crispix and stir. Shake well. Microwave in bag for 11/2 minutes. Shake for 1 minute. Microwave 1 minute. Shake for 1 minute. Add pretzels and peanuts. Shake well. After it cools, add M & M’s.

To make a lower fat version omit peanuts and M & M’s. Replace with cinnamon and chocolate teddy grahams and cinnamon red hot candy.

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Soups

Quick and Healthy Tortilla Soup
Makes 8 cups, 4 servings

This flavorful soup can be prepared in minutes. It will be enjoyed by all ages.

Ingredients:
1/2 pound skinless, boneless chicken breasts,
      cut into bite-size pieces

3 1/2 cups fat-free chicken broth*

1 can (15 ounces) black beans, drained and rinsed

1 can (15 ounces) whole kernel corn,* drained

1 can (14 ounces) diced tomatoes,* not drained

1 can (4 ounces) diced green chiles

3 corn tortillas (6-inch), cut in eighths

Method:
1. In a medium saucepan, sauté chicken for three minutes.

2. Add broth, beans, corn, tomatoes and chiles. Simmer for 10 minutes. Add tortillas and simmer for an additional 10 minutes.

Note: One serving is an excellent source of fiber.

Exchanges**: 2 starch, 1 vegetable, 2 very lean meat; calories 248, total fat 3g, saturated fat 0g, cholesterol 32 mg, sodium 585 mg, total carbohydrate 40g,

dietary fiber 7g, sugars 8g, protein 24g

*Sodium is figured for reduced-salt.

** When fiber is 5 grams or more, it is subtracted from the total carbohydrate when figuring Carb Servings and Exchanges.

Crock Pot Potato Soup
Recipe adapted from "Taste of Home’s Quick Cooking Magazine"

Ingredients:
6 cups peeled potatoes
5 cups water
2 cups chopped onion
1/2 cup chopped celery
1/2 cup thinly slice carrots
2 tablespoons soft margarine
4 teaspoons chicken bouillon granules (reduced sodium is an option)
1/4 teaspoon pepper
1 can evaporated milk (use low fat or non-fat evaporated milk for reduced fat and cholesterol)
3 tablespoons chopped fresh parsley or 1 1/2 tablespoons dried (optional)

Method: In a large crock pot combine the first eight ingredients. Cover and cook on high for about 7 hours or until the vegetables are tender. Add the milk and parsley. Cook an additional 30-60 minutes to heat through. Yield: About 3 quarts or 10-12 1 cup servings

Nutritional analysis of one cup: 170 calories, 427 mg sodium, 8 mg cholesterol, 26 grams carbohydrate, 5 grams protein, 5 grams fat Diabetic exchanges: 1 1/2 starches, 1 fat and 1 vegetable


Cream of Broccoli Soup 
Makes 6 servings

Ingredients:
1 cup casserole sauce mix
21/2 cups water
10 oz. package frozen chopped broccoli, cooked until tender
      or 2 cups fresh
2 T. Parmesan cheese, optional
1/8 tsp. nutmeg, optional

Method: Combine casserole sauce mix and water in 2 qt. Saucepan; cook and stir until thickened and bubbly, about 5 minutes on medium-low heat. Meanwhile, prepare broccoli (may be done in microwave without added water - - don’t drain). Place 1/2 of the broccoli in blender; blend until pureed. Pour in hot soup mixture and puree until combined. Stir in remaining broccoli and last 2 ingredients, if desired. Makes six, 3/4 cup servings.

Other Suggestions:
2 cups fresh asparagus, cooked and pureed, added to above
11/2 cups chopped carrots, prepared as above
2 cups chopped fresh mushrooms, added without pureeing
2 cups cubed, cooked potatoes, 1/2 cup carrots, 1/4 cup celery added at the end for potato soup

(155 calories – count as 2 carbohydrate choices or 1 milk, 1 starch)

Nutrition Information (3/4 cup) 83 calories, 14 grams carbohydrate, 6 grams protein, 0.6 grams fat, 512 mg sodium

Diabetic Exchanges: 1 carbohydrate choice (or 1 starch or 1 milk)

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