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- Mediterranean Stuffed Zucchini - Abbondanza! Stuffed with rice, raisins, pine nuts, and aromatic mint and cinnamon, this dish is a sure-fire winner. The most versatile of summer squashes, zucchini has a mild flavor and tender texture that harmonize well with other ingredients. Choose squash about 7-8 inches long, since zucchini loses flavor and can be watery when it's overgrown. From the American Diabetes Association. zucchini, olive oil, onion, tomato, uncooked long grain rice, raisins, fresh mint, salt, ground cinnamon, ground pepper, tomato sauce, pine nuts cvt
Per serving - 139 cals, 4g fat, 25g carbs, 3g protein - Shrimp Stirfry - 1 cup celery, sliced
2 cup cabbage, chopped
1 cup zucchini, sliced
1 cup broccoli, sliced
1 cup green onions, chopped
1/2 cup cashews
1 lb shrimp
2 tbl soy sauce
2 tbl oyster sauce
12 cup water
1 tbl cornstarch
2 cloves garlic
1 cup carrot, sliced
Per serving - 83 cals, 3g fat, 6g carbs, 9g protein - lemon water - lemon & water
Per serving - 7 cals, 0g fat, 2g carbs, 0g protein - Lentil Chili (ADA) - Bulgur wheat gives texture to this meatless chili. From the American Diabetes Association. canola oil, onion, garlic, dried lentils, dry bulgur wheat, chicken broth or vegetable broth, canned tomatoes, chili powder, cumin cvt
Per serving - 275 cals, 6g fat, 45g carbs, 13g protein - Grilled Chicken Parma - boneless skinless chicken breast halves, net from 1 pound fresh
1 tablespoon olive oil
1 cup shredded part skim milk Mozzarella cheese
1/4 cup grated Parmesan cheese
1/2 cup sliced basil leaves
2 medium tomatoes cvt
Per serving - 316 cals, 17g fat, 4g carbs, 35g protein - Corn Salad - A chilled medley of corn, red onion, green and red peppers in balsamic dressing. From the American Diabetes Association. frozen corn, green bell pepper, red bell pepper, red onion, fresh basil, balsamic vinegar, olive oil, salt, ground black pepper cvt
Per serving - 70 cals, 2g fat, 14g carbs, 2g protein - Chicken & Rice Casserole - Adapted from carolinarice.com. long grain rice, light Monterey Jack cheese, cooked chicken breast, evaporated milk, red onions, egg, egg whites, fresh cilantro, butter or margarine, jalapeno pepper cvt
Per serving - 372 cals, 17g fat, 24g carbs, 30g protein - Garlic Toast Crisps (Atkins) - Garlickly crisps are great for scooping up spreads or dips, or for crumbling into soups.
Per serving - 62 cals, 4g fat, 3g carbs, 3g protein - Light Turnover Dough - For a special dessert, these beautiful turnovers benefit from the real thing: butter. Store remaining half of dough in fridge for use within 1 week, or shape and freeze for up to 3 months. Adapted from from Polly Pitchford's Apple Turnover recipe. whole wheat pastry flour, salt, baking powder, ricotta cheese, butter cvt
Per serving - 133 cals, 6g fat, 14g carbs, 4g protein - Grande Starbucks Americano (With Half and Half) - Starbucks grande americano as prepared with half and half
Per serving - 148 cals, 13g fat, 7g carbs, 2g protein - Apple-Glazed Carrots - No need for sticky brown sugar and high-fat butter -- let the natural, sweet taste of the carrots shine through. Adapted from the American Diabetes Association. Potassium 299 mg per serving. baby carrots, lemon juice, butter or low-calorie margarine, apple juice concentrate, chicken broth, cinnamon, cornstarch or arrowroot powder, water cvt
Per serving - 67 cals, 2g fat, 12g carbs, 1g protein - Low-cal Instant Coffee - Low Calorie Instant Coffee using Nescafe Gold and Sweet'N Low
Per serving - 35 cals, 0g fat, 5g carbs, 3g protein - Annie's Homemade Chicken Soup (pressure cooker recipe) - Easy low-cal high protein chicken soup w/ rice (or substitute pasta)
Per serving - 264 cals, 4g fat, 25g carbs, 31g protein - Chickpea Cilantro Dip - A really easy, yummy dip that is great with carrot or celery sticks or grilled pita.
Per serving - 195 cals, 3g fat, 32g carbs, 11g protein - breakfast tot he ribs - one that will stick with you all day!
Per serving - 228 cals, 4g fat, 42g carbs, 8g protein - Creamy Cauliflower Soup with Almonds - Adapted from "The Onion Skin," August 2007. butter or olive oil, cauliflower or broccoli, salt, sweet potato or white potato, blanched almonds, chicken broth or vegetable stock, salt and pepper cvt
Per serving - 176 cals, 14g fat, 9g carbs, 7g protein - Arlene's Shrimp Dip - Submitted By Lisa Hansen to Prevention.com. Curry powder gives this creamy shrimp dip an enticingly warm flavor. The recipe uses no cream cheese -- a change from many shrimp dips! Serve with buttery, round crackers. canned small shrimp, Original Miracle Whip, minced onion, curry powder, paprika cvt
Per serving - 42 cals, 2g fat, 1g carbs, 5g protein - Diet Chocolate Mousse - 28 cals per serving
Per serving - 28 cals, 0g fat, 4g carbs, 2g protein - Trail Mix - Easy high energy for after running trail mix.
Per serving - 138 cals, 12g fat, 5g carbs, 5g protein - Sweet Potato Pie Pudding - Sweet Potato Pie without the crust and using Steviva instead of sugar.
Per serving - 119 cals, 5g fat, 17g carbs, 3g protein - Baked Perch (ADA) ** - Adapted from the American Diabetes Association. cooking spray,perch fillets, canned crushed tomatoes, garlic, chili powder,cumin, dried oregano, salt cvt I found these rather bland but better reheated. Use 1 whole tsp garlic and 1 1/2 tsp chili powder next time.
Per serving - 154 cals, 2g fat, 10g carbs, 23g protein - Pork Medallions with Maple Sauce - By Polly Pitchford, Full Spectrum Health™. pork tenderloin, black pepper to taste, green onions, apple juice, Dijon mustard, pure maple syrup, apple cider vinegar, Granny Smith apple cvt
Per serving - 236 cals, 4g fat, 24g carbs, 24g protein - Five-Spice Chicken - Five-spice powder is a Chinese seasoning shortcut combining multiple flavors in one convenient package. Adapted from eatingwell.com. olive oil, five-spice powder, salt, ground pepper, chicken breasts cvt
Per serving - 184 cals, 9g fat, 0g carbs, 25g protein - Sloppy Joes (ADA) - From the American Diabetes Association. lean ground beef,
onion,
garlic cloves,
tomato sauce,
water,
tomatoes,
yellow mustard,
worcestershire sauce,
salt, ground black pepper, whole-wheat hamburger buns cvt
Per serving - 275 cals, 9g fat, 29g carbs, 21g protein - Mushroom Risotto (ADA) - Arborio rice is a special Italian rice used to make risotto. Its higher starch content gives a rich, creamy texture unlike that of other rice varieties. Wild mushrooms imbue the dish with a rich, earthy flavor. From the American Diabetes Association. chicken broth, dried mushrooms (Chinese tree ear, shiitake, porcini, or morels), olive oil, onion,
garlic,
arborio rice,
dry white wine, Romano or Parmesan cheese cvt
Per serving - 172 cals, 4g fat, 28g carbs, 4g protein
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