Egg Rolls

Ingredients:

*Spring roll pastry (you can find these at most grocery stores, but the kind at specialty grocery stores are better)

*Approximately 1 lb. ground pork, chicken, or turkey

*2 carrots, grated

*2 small onions, sliced thin

*1/2 head of cabbage, sliced thin like cole slaw (you can buy a bag of shredded cole slaw w/out sauce if you prefer)

*Bean sprouts

*Other optional ingredients: small shrimp, spinach or snow peas (sliced thin)

*2 Tbsp. soy sauce

*1 tsp. sesame oil

*1 egg

1. Slice/grate your veggies very thin.

2. 2. Brown meat until cooked thoroughly. You may want to add 1/4 c. water to pork when cooking if you have a low-fat percentage.

3. 3. When meat is cooked, add veggies and soy sauce and sesame oil. Cook and stir 2-3 minutes--overcooking will cause your veggies to get soggy.

4. 4. Drain veggies in a colander and let cool, or the mixture will ruin your pastry.

5. . When your mixture has cooled, open your spring roll pastry. Don't open too early--they'll dry out. Also, plan on using the entire package at once. They won't keep once they're opened. Just peel off a couple at a time.

6.

7. Crack an egg in a small dish and lay out a pastry.

8. Spoon some of the mixture onto the pastry wrap near the corner closest to you

9. Wrap fast! Fold the corner up and wrap tightly around mixture as shown.

10. ip a finger in your egg white and wet the two corners of the wrap. (This is important to keep the wrap sealed until it's fried.)

11. Fold corners over and press to seal.

12.

Salmon Salad

1 15-oz salmon, canned

4 green onions, chopped

3 tomatoes, diced

1 bell pepper, chopped

5 ounces mixed baby salad greens

1/2 cup fresh basil chopped

1/2 cup shredded cheddar cheese (raw)

1/4 cup lemon juice, freshly squeezed

1/4 cup olive oil

1 Tbs honey (raw)

1 tsp oregano

4 Tbs mustard

1/2 tsp salt

1/2 tsp pepper

1. Drain salmon and mix with chopped vegetables and basil.

2. Place salad greens on places and top with salmon mixture.

3. Combine lemon, olive oil, honey, oregano, mustard, and salt and pepper and drizzle on salad.

4. Garnish with cheese.

Servings: 4

Nutrition Facts

Serving size: 1/4 of a recipe (12.4 ounces).

Percent daily values based on the Reference Daily Intake (RDI) for a 2000 calorie diet.

Nutrition information calculated from recipe ingredients.

Amount Per Serving

Calories 401.42

Calories From Fat (57%) 230.8

Calories From Protein (29%) 116.02

Calories From Carbohydrates (14%) 54.6

Calories From Alcohol (0%) 0

% Daily Value

Total Fat 26.02g 40%

Saturated Fat 6.39g 32%

Monounsaturated Fat 13.5g

Polyunsaturated Fat 3.76g

Trans Fatty Acids 0g

Cholesterol 55.42mg 18%

Sodium 901.13mg 38%

Potassium 763.98mg 22%

Total Carbohydrates 15.22g 5%

Fiber 3.77g 15%

Sugar 9.47g

Net Carbohydrates 11.45g

Protein 27.92g 56%

Vitamin A 2832.89IU 57%

Vitamin C 82.31mg 137%

Calcium 363.57mg 36%

Iron 2.32mg 13%

Vitamin E 5.29mg 53%

Vitamin D 705.56IU 176%

Thiamin 0.16mg 11%

Riboflavin 0.33mg 19%

Niacin 8.3mg 42%

Vitamin B6 0.35mg 18%

Folate 75.81mcg 19%

Vitamin B12 5.19mcg 87%

Pantothenic Acid 0.85mg 9%

Vitamin K 75.77mcg 95%

Phosphorus 424.31mg 42%

Magnesium 64.78mg 16%

Zinc 1.91mg 13%

Copper 0.27mg 14%

Manganese 0.38mg 19%

Selenium 38.98mcg 56%

Simon's Famous Tuna Salad

Ingredients

• 3 cans (6 ounces each) light water-packed tuna drained and flaked
• 3/4 cup fat-free mayonnaise
• 1/4 cup chopped celery
• 1/4 cup chopped carrot
• 1/2 teaspoon onion powder
• 1/2 teaspoon garlic powder
• 1/4 teaspoon dill weed
• 10 slices whole wheat bread toasted
• 5 lettuce leaves

Directions

In a large bowl, combine the first seven ingredients. For each sandwich, layer a slice of toast with a lettuce leaf and 1/2 cup tuna salad. Top with a second slice of toast. Yield: 5 servings.

Nutrition Facts: 1 sandwich equals 289 calories, 4 g fat (1 g saturated fat), 34 mg cholesterol, 907 mg sodium, 29 g carbohydrate, 5 g fiber, 34 g protein.

Roasted Eggplant Spread

Ingredients

• 2 medium eggplants peeled
• 1 red bell pepper seeded
• 1 red onion peeled
• 2 garlic cloves minced
• 3 tablespoons good olive oil
• 1/2 teaspoon cayenne pepper
• 1 1/2 teaspoons kosher salt
• 1/2 teaspoon freshly ground black pepper
• 2 tablespoons lemon juice
• 2 tablespoons tahini
• 3 tablespoons chopped parsley plus extra for garnish

Directions

Preheat the oven to 400 degrees F. Cut the eggplant, bell pepper, and onion into 1-inch cubes. Toss them in a large bowl with the garlic, olive oil, cayenne and salt and pepper. Spread them on a baking sheet. Roast for 45 minutes, until the vegetables are lightly browned and soft, tossing once during cooking. Cool slightly. Place the vegetables in a food processor fitted with a steel blade, add the lemon juice and tahini, and pulse 3 or 4 times to blend. Taste for salt and pepper. Transfer to a bowl and add the chopped parsley. Garnish with extra parsley.

Cottage Cheese Stuffed Celery

Ingredients

• 1 leaf red or green lettuce
• 1 slice turkey breast
• 1 slice ham
• 1 thin slice tomato
• 1 thin slice avocado
• 1 teaspoon lime juice
• 1 leaf arugula
• 1 tablespoon ranch dressing

Directions

Fan the lettuce leaf on a plate. Top with the turkey, ham, and tomato.

In a small bowl, combine the avocado and lime juice, then spoon onto the tomato. Top with the arugula and dressing. Roll up and secure with a wooden pick.

Per wrap: 140 calories, 1g fiber, 4 g carb

California Wrap

Ingredients

• 1 leaf red or green lettuce
• 1 slice turkey breast
• 1 slice ham
• 1 thin slice tomato
• 1 thin slice avocado
• 1 teaspoon lime juice
• 1 leaf arugula
• 1 tablespoon ranch dressing

Directions

Fan the lettuce leaf on a plate. Top with the turkey, ham, and tomato.

In a small bowl, combine the avocado and lime juice, then spoon onto the tomato. Top with the arugula and dressing. Roll up and secure with a wooden pick.

Per wrap: 140 calories, 1g fiber, 4 g carb

California Chicken Wraps

Ingredients

• 1/3 cup prepared hummus
• 4 whole wheat tortillas (8 inches)
• 2 cups cubed cooked chicken breast
• 1/4 cup chopped roasted sweet red peppers
• 1/4 cup crumbled feta cheese
• 1/4 cup thinly sliced fresh basil leaves

Directions

Spread hummus on tortillas; top with chicken, peppers, cheese and basil. Roll up. Yield: 4 servings.

Nutrition Facts: 1 wrap equals 300 calories, 8 g fat (2 g saturated fat), 58 mg cholesterol, 408 mg sodium, 26 g carbohydrate, 3 g fiber, 27 g protein. Diabetic Exchanges: 3 lean meat, 2 starch.

Herbed Tuna Sandwiches

Ingredients

• 2 cans (6 ounces each) light water-packed tuna drained and flaked
• 2 hard-cooked eggs chopped
• 1/3 cup fat-free mayonnaise
• 1/4 cup minced chives
• 2 teaspoons minced fresh parsley
• 1/2 teaspoon dried basil
• 1/4 teaspoon onion powder
• 8 slices whole wheat bread toasted
• 1/2 cup shredded reduced-fat cheddar cheese

Directions

In a small bowl, combine the first seven ingredients. Place four slices of toast on an ungreased baking sheet; top with tuna mixture and sprinkle with cheese.

Broil 3-4 in. from the heat for 1-2 minutes or until cheese is melted. Top with remaining toast. Yield: 4 servings.

Cool and Creamy Spinach Dip

Ingredients

• 1 cup (8 ounces) 2% cottage cheese
• 1 package (10 ounces) frozen chopped spinach thawed and squeezed dry
• 1 cup (8 ounces) fat-free sour cream
• 2 tablespoons fat-free milk
• 1 tablespoon grated Parmesan-Romano or Parmesan cheese
• 1 tablespoon reduced-fat ranch salad dressing
• 1/4 teaspoon dill weed
• 1/8 teaspoon garlic powder
• Assorted fresh vegetables

Directions

In a food processor, cover and process cottage cheese until smooth. Transfer to a small bowl; stir in the spinach, sour cream, milk, Parmesan-Romano cheese, ranch dressing, dill and garlic powder. Cover and refrigerate for 3-4 hours. Serve with vegetables. Yield: 2-1/2 cups.

Nutrition Facts: 1/4 cup (calculated without vegetables) equals 56 calories, 1 g fat (trace saturated fat), 8 mg cholesterol, 145 mg sodium, 7 g carbohydrate, 1 g fiber, 5 g protein. Diabetic Exchange: 1/2 starch.

Cottage Cheese, Avocado, and Salsa Dip

Ingredients

• 1 cup frozen corn
• 1 (15 ounce) can black beans
• 1 (32 ounce) container cottage cheese
• 1 avocado diced
• 2 roma tomatoes diced
• 2 cups salsa
• 1 (13.5 ounce) package tortilla chips

Directions

Cook the black beans and corn in a small saucepan over medium heat until warm and tender, about 10 minutes. Strain, and rinse under cold water to remove liquid and excess sodium. Set aside.

Place the cottage cheese in a mixing or serving bowl. Peel, pit, and dice the avocado into bite size pieces, and add to the cottage cheese. Cut the tomatoes in half lengthwise, remove seeds, and dice into bite size pieces. Add to the cottage cheese along with the corn, black beans, and salsa. Stir until well blended. Cover and refrigerate until ready to serve. Serve with tortilla chips, if desired.

Roated Red Pepper Dip

Ingredients

• 1 cup (8 ounces) fat-free sour cream
• 1/2 cup reduced-fat mayonnaise
• 1/2 teaspoon prepared horseradish
• 1/8 teaspoon cayenne pepper
• 4 drops hot pepper sauce
• 1 jar (7 ounces) roasted sweet red peppers drained and chopped
• 1 medium sweet red pepper
• Assorted fresh vegetables

Directions

In a small bowl, combine the first five ingredients. Stir in the roasted red peppers. Cut a thin slice off one long side of sweet red pepper; remove seeds. Spoon dip into pepper cup. Serve with vegetables. Yield: 2 cups.

Nutritional Analysis: 1/4 cup dip (calculated without red pepper cup and vegetables) equals 90 calories, 5 g fat (1 g saturated fat), 10 mg cholesterol, 192 mg sodium, 9 g carbohydrate, trace fiber, 2 g protein. Diabetic Exchanges: 1 fat, 1/2 starch.

Tangy Fruit Salsa with Cinnamon Chips

Ingredients

• 1 tablespoon sugar
• 1/4 teaspoon ground cinnamon
• 4 flour tortillas (6 inches)
• SALSA:
• 1 can (15 ounces) sliced peaches drained and chopped
• 2 kiwifruit peeled and chopped
• 1 cup sliced unsweetened strawberries
• 2 teaspoons lime juice
• 1 teaspoon sugar
• 1 teaspoon grated lime peel

Directions

Combine sugar and cinnamon. Spritz tortillas with cooking spray; sprinkle with cinnamon-sugar. Cut each tortilla into eight wedges; place in a single layer in an ungreased 15-in. x 10-in. x 1-in. baking pan. Bake at 400 for 8-10 minutes or until lightly browned. Remove to a wire rack to cool.

In a bowl, combine the salsa ingredients; mix gently. Serve with cinnamon chips. Yield: 2-1/4 cups salsa (32 chips).

1. Combine sugar and cinnamon. Spritz tortillas with cooking spray; sprinkle with cinnamon-sugar. Cut each tortilla into eight wedges; place in a single layer in an ungreased 15-in. x 10-in. x 1-in. baking pan. Bake at 400 for 8-10 minutes or until lightly browned. Remove to a wire rack to cool.
2. In a bowl, combine the salsa ingredients; mix gently. Serve with cinnamon chips. Yield: 2-1/4 cups salsa (32 chips).

Sesame Broccoli

Ingredients

• 1 package (10 ounces) frozen broccoli spears
• 1 tablespoon vegetable oil
• 1 tablespoon soy sauce
• 1 tablespoon sugar
• 2 teaspoons vinegar
• 2 teaspoons sesame seeds toasted

Directions:

Cook broccoli according to package directions. Meanwhile, in a small saucepan, combine oil, soy sauce, sugar and vinegar; heat on medium until sugar is dissolved and mixture is hot. Drain broccoli; place in a serving bowl. Drizzle with soy sauce mixture and sprinkle with sesame seeds. Yield: 4 servings.

Diabetic Exchanges: One serving (prepared with light soy sauce) equals 2 vegetable, 1/2 fat; also, 81 calories, 143 mg sodium, trace cholesterol, 9 gm carbohydrate, 2 gm protein, 3 gm fat.

Garlicky Spinach

Ingredients

• 1 bag or 2 boxes frozen spinach
• 2 tablespoons olive oil
• 4 cloves garlic sliced

Directions

Thaw spinach and squeeze out excess liquid. Heat oil in medium skillet over medium- high heat and cook garlic until fragrant, about 1 minute. Add spinach and toss until heated through. Serve.

Chocolate Fruit Dip

Ingredients

• 1-1/2 cups plain yogurt
• 2 tablespoons fat-free milk
• 10 miniature marshmallows
• 2 tablespoons semisweet chocolate chips
• Assorted fresh fruit- blueberries, raspberries, strawberries

Directions

Line a strainer with four layers of cheesecloth or one coffee filter and place over a bowl. Place yogurt in prepared strainer; cover yogurt with edges of cheesecloth. Refrigerate for 8 hours or overnight.

In a small heavy saucepan, combine the milk, marshmallows and chocolate chips. Cook and stir until chips are melted and mixture is smooth. Transfer to a small bowl; cool to room temperature.

Remove yogurt from cheesecloth and discard liquid from bowl. Gradually stir yogurt into milk mixture. Refrigerate until serving. Serve with fruit. Yield: 1 cup.

Tunariffic Pasta Salad

Ingredients

• 1 (8 ounce) package pasta shells
• 1 (10 ounce) package frozen peas
• 1 (6 7/8 ounce) can tuna in water
• 2 green onions minced
• 2 tablespoons low-fat mayonnaise
• 3/4 cup plain nonfat yogurt
• 1 tablespoon Dijon mustard
• 1 clove garlic minced
• salt & pepper

Directions

1Cook pasta shells according to package directions.

2Drain and set aside. In a small saucepan, cook the peas according to package directions.

3Drain and set aside. In a large bowl, combine tuna, green onions, mayonnaise, yogurt, mustard, garlic, salt and pepper.

4Mix lightly.

5Add the cooked pasta and peas and toss all ingredients together.

6Cover and refrigerate until serving time.

Japanese Steak Salad

Ingredients

• 3 tablespoons sherry or reduced-sodium chicken broth
• 3 tablespoons rice vinegar
• 3 tablespoons reduced-sodium soy sauce
• 2 tablespoons hoisin sauce
• 1/2 teaspoon minced fresh gingerroot
• 1 boneless beef sirloin steak (1 inch thick and 1-1/4 pounds)
• 2 green onions chopped
• 1 tablespoon sugar
• 1 tablespoon sesame oil
• 1/3 cup fresh snow peas
• 3 cups sliced Chinese or napa cabbage
• 3 cups torn romaine
• 1/3 cup uncooked instant rice
• 1/2 cup julienned carrot
• 1/2 cup thinly sliced cucumber
• 1/2 cup sliced radishes

Directions

In a small bowl, combine the first five ingredients. Pour 1/3 cup into a large resealable plastic bag; add beef. Seal bag and turn to coat; refrigerate for at least 2 hours. For dressing, add the onions, sugar and sesame oil to the remaining marinade. Cover and refrigerate until serving.

In a small saucepan, bring 1 in. of water to a boil. Add peas. Reduce heat; cover and simmer for 2-3 minutes or until crisp-tender. Drain and immediately place peas in ice water. Drain and pat dry. Combine the cabbage, romaine and peas; place on a serving platter.

Drain and discard marinade. Broil beef 4-6 in. from the heat for 8-10 minutes on each side or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145; medium, 160; well-done, 170). Let stand for 5 minutes before slicing.

Meanwhile, cook rice according to package directions. Arrange the carrot, cucumber and radishes on cabbage mixture. Top with rice and beef; drizzle with dressing. Yield: 4 servings.

Hawaiian Fruit Salad

Ingredients

• 3-1/2 cups cubed fresh pineapple
• 3 cups honeydew balls
• 1-1/2 cups cantaloupe balls
• 1 medium mango peeled and cubed
• 1 cup green grapes
• 1 cup halved fresh strawberries
• 1 kiwifruit peeled, quartered and sliced
• BANANA DRESSING:
• 2 small bananas cut into 1-inch pieces
• 1 cup (8 ounces) reduced-fat sour cream
• 1/4 cup packed brown sugar
• 1-1/2 teaspoons lemon juice

Directions

In a large bowl, combine the first seven ingredients. In a food processor, combine the bananas, sour cream, brown sugar and lemon juice. Cover and process until smooth. Serve with fruit. Yield: 14 servings.

Nutrition Facts: 3/4 cup fruit with 2 tablespoons dressing equals 112 calories, 2 g fat (1 g saturated fat), 6 mg cholesterol, 21 mg sodium, 24 g carbohydrate, 2 g fiber, 2 g protein. Diabetic Exchanges: 1-1/2 fruit, 1/2 fat.

Fresh and Fruity Colseslaw

Ingredients

• 1 package (16 ounces) coleslaw mix
• 2 celery ribs chopped
• 1 cup seedless grapes halved
• 1 medium tart apple chopped
• 1/3 cup plain yogurt
• 1/3 cup orange juice
• 2 tablespoons fat-free mayonnaise
• 1 tablespoon sugar
• 1 tablespoon lemon juice

Directions

In a large bowl, combine the coleslaw mix, celery, grapes and apple. Combine the remaining ingredients; pour over the top. Toss to coat. Cover and refrigerate for at least 2 hours before serving. Yield: 10 servings.

Nutrition Facts: 3/4 cup equals 50 calories, trace fat (trace saturated fat), 1 mg cholesterol, 51 mg sodium, 11 g carbohydrate, 2 g fiber, 1 g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.

Rice Bean Salad

Ingredients

• 2 cups cooked brown rice cooled
• 1 can (16 ounces) kidney beans rinsed and drained
• 2 celery ribs with leaves chopped
• 1 medium red onion chopped
• 2 garlic cloves minced
• 4-1/2 teaspoons minced fresh parsley or 1-1/2 teaspoons dried parsley flakes
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 cup fat-free Italian salad dressing

Directions

In a large bowl, combine the first eight ingredients. Add salad dressing; toss to coat. Cover and refrigerate until chilled. Yield: 6 servings.

Nutrition Facts: 2/3 cup equals 162 calories, 1 g fat (trace saturated fat), 1 mg cholesterol, 522 mg sodium, 32 g carbohydrate, 6 g fiber, 7 g protein. Diabetic Exchange: 2 starch.

5-Cup Salad

Ingredients

• 1 cup mini-marshmallows
• 1 cup pineapple tidbits
• 1 cup mandarin oranges
• 1 cup coconut
• 1 cup sour cream

Directions

Combine all ingredients and let set in refrigerator for at least 3 hours.

Strawberry Sauce for Pancakes

Ingredients

• 16 ounces strawberries fresh or frozen (unsweetened, thawed)
• 1 teaspoon lemon juice
• 2 tablespoons maple syrup

Directions

Puree strawberries in to a chunky puree. Heat them in a small saucepan over a low flame, until they are just warm. Stir in lemon juice and maple syrup.

Yield: 4 servings, serving size about 1/3 cup

Homemade Onion Soup Mix

Ingredients

• 4 teaspoons beef bouillon granules
• 8 teaspoons dried onion flakes
• 1 teaspoon onion powder
• 1/4 teaspoon seasoned pepper

Directions

1Cut a 6-inch square of heavy duty foil.

2Place all ingredients in center of foil.

3Fold foil to make an airtight package.

4Label with date and contents.

5Store in a cool, dry place.

6Use within 6 months.

Chicken Stock

Ingredients

• 3 (5-pound) roasting chickens
• 3 large yellow onions unpeeled and quartered
• 6 carrots unpeeled and halved
• 4 stalks celery with leaves cut into thirds
• 4 parsnips unpeeled and cut in half, optional
• 20 sprigs fresh parsley
• 15 sprigs fresh thyme
• 20 sprigs fresh dill
• 1 head garlic unpeeled and cut in 1/2 crosswise
• 2 tablespoons kosher salt
• 2 teaspoons whole black peppercorns

Directions

Place the chickens, onions, carrots, celery, parsnips, parsley, thyme, dill, garlic, and seasonings in a 16 to 20-quart stockpot. Add 7 quarts of water and bring to a boil. Simmer, uncovered, for 4 hours. Strain the entire contents of the pot through a colander and discard the solids. Chill the stock overnight. The next day, remove the surface fat. Use immediately or pack in containers and freeze for up to 3 months.

Veggie Pizza with Herbed Tomato Crust

Ingredients

• 1/2 cup whole wheat flour
• 1/2 teaspoon dried parsley flakes
• 1/2 teaspoon dried rosemary crushed
• 1 teaspoon active dry yeast
• 1/2 teaspoon sugar
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/2 cup water
• 1/2 cup tomato juice
• 1 teaspoon olive oil
• 1-1/2 to 1-3/4 cups all-purpose flour
• TOPPINGS:
• 1 8 oz can pizza sauce
• 1 medium green pepper chopped
• 1 cup sliced fresh mushrooms
• 1 small red onion chopped
• 1 medium tomato chopped
• 1 cup shredded mozzarella cheese

Directions

In a large bowl, combine the first seven ingredients. In a small saucepan, heat the water, tomato juice and oil to 120-130. Add to dry ingredients; beat until smooth. Stir in enough all-purpose flour to form a soft dough.

Turn onto a lightly floured surface; knead until smooth and elastic, about 5 minutes. Place in a bowl coated with cooking spray, turning once to coat top. Cover and let rise until doubled, about 45 minutes.

Punch dough down; roll into a 12-in. circle. Transfer to a 14-in. pizza pan coated with cooking spray; build up edges slightly.

Spread with pizza sauce. Top with green pepper, mushrooms, onion, tomato and cheese. Bake at 400 for 25-30 minutes or until cheese is melted and edges are lightly browned. Yield: 6 slices.

Taco Salad

Ingredients

• 1 lb ground beef
• 1 packet taco seasoning
• 1 cup cheddar cheese grated
• taco sauce
• lettuce shredded
• 1 tomato diced
• 1 bag tortillas chips
• salsa
• 1 avocado diced
• 1 (16 ounce) container sour cream

Orange Marmalade Marinated Salmon

Ingredients

• 2/3 cup orange marmalade
• 1/3 cup rice vinegar
• 1/3 cup soy sauce
• 1 teaspoon minced garlic
• 1 teaspoon grated fresh ginger
• 2 teaspoons dried onion flakes
• 1 teaspoon sesame oil
• 1 teaspoon olive oil
• 1 pinch chili pepper flakes
• pepper
• 2 1/2 lbs fresh salmon fillets washed and towel dried
• fresh sliced scallion (to garnish)

Directions

1In a ziplock gallon size bag add first 8 ingredients.

2Seal and mush with hand till blended.

3Add Salmon and marinate for 1 hour.

4Heat grill to medium high.

5If using a fish basket or heavy duty foil, spray it with nonstick oil.

6Remove salmon from marinade and reserve.

7Place salmon into basket or foil folding tail in to make thickness even.

8Place basket or wrapped in foil on barbecue and grill salmon, skin side up, 5 to 7 minutes.

9Meanwhile bring the marinade to a boil then reduce heat to simmer till fish is cooked.

10Turn basket over and grill salmon until just opaque in center, about 5 to 7 minutes longer.

11Turn salmon out onto platter.

12Drizzle the reduced marinade and garnish with scallions.

13*To make ahead*.

14To freeze: Place salmon and marinade in a large freezer bag. Seal, label and freeze.

15To serve: Thaw in fridge and proceed with cooking directions.

Mexican Lasagne

Ingredients

• 1 pound lean ground beef (90% lean)
• 1 can (16 ounces) fat-free refried beans
• 2 teaspoons dried oregano
• 1 teaspoon ground cumin
• 3/4 teaspoon garlic powder
• 9 uncooked lasagna noodles
• 1 jar (16 ounces) salsa
• 2 cups water
• 2 cups (16 ounces) reduced-fat sour cream
• 1 can (2-1/4 ounces) sliced ripe olives drained
• 1 cup (4 ounces) shredded reduced-fat Mexican cheese blend
• 1/2 cup thinly sliced green onions

Directions

In a nonstick skillet, cook beef over medium heat until no longer pink; drain. Add the refried beans, oregano, cumin and garlic powder; heat through.

Place three noodles in a 13-in. x 9-in. baking dish coated with cooking spray; cover with half of the meat mixture. Repeat layers. Top with remaining noodles. Combine salsa and water; pour over noodles.

Cover and bake at 350 for 60-70 minutes or until noodles are tender. Spread with sour cream. Sprinkle with olives, cheese and onions. Yield: 9 servings.

Nutritional Analysis: One serving (1 piece) equals 341 calories, 13 g fat (7 g saturated fat), 49 mg cholesterol, 680 mg sodium, 31 g carbohydrate, 4 g fiber, 24 g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1-1/2 fat.

Source: http://www.tasteofhome.com/Recipes/Mexican-Lasagna-6/Print

Garlic Chicken Spaghetti

Ingredients

• 1 package (1 pound) spaghetti
• 1/2 cup sun-dried tomatoes (not packed in oil)
• 1 cup boiling water
• 1/4 cup all-purpose flour
• 1/2 teaspoon garlic salt
• 1 pound boneless skinless chicken breasts cut into 1-inch cubes
• 1/4 cup olive oil divided
• 2-3/4 cups sliced fresh mushrooms
• 5 garlic cloves minced
• 1/4 cup reduced-sodium chicken broth
• 1/2 cup white wine or additional reduced-sodium chicken broth
• 1/4 cup minced fresh parsley
• 1/2 teaspoon dried basil
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1/8 teaspoon crushed red pepper flakes
• 1/2 cup grated Parmesan cheese

Cook spaghetti according to package directions. Meanwhile, place tomatoes in a small bowl; add boiling water. Cover and let stand for 5 minutes. Drain and chop tomatoes; set aside. In a large resealable plastic bag, combine flour and garlic salt. Add chicken, a few pieces at a time, and shake to coat.

In a large skillet, saute chicken in 2 tablespoons oil until no longer pink. Remove and keep warm. In the same skillet, saute mushrooms and garlic in remaining oil until tender. Add the broth, wine or additional broth, parsley, basil, salt, pepper and pepper flakes. Stir in the reserved tomatoes and chicken; heat through.

Drain spaghetti. Add chicken mixture and cheese; toss to coat. Yield: 8 servings.

Nutrition Facts: 1-1/2 cups equals 398 calories, 11 g fat (2 g saturated fat), 36 mg cholesterol, 386 mg sodium, 50 g carbohydrate, 3 g fiber, 23 g protein.

Source: http://www.tasteofhome.com/recipes/Makeover-Garlic-Chicken-Spaghetti

Layered Chicken Dinner

Ingredients

• 1 cup brown rice, uncooked
• 2 cups cut green beans, drained
• 16 ounces boneless, skinless chicken breasts
• 1 (14.5 ounce) cans cream of chicken soup
• 1 cup sliced fresh mushrooms
• 2 tablespoons bacon bits
• 1 cup water
• 1 teaspoon dried parsley flakes
• 1 teaspoon dried onion flakes
• freshly ground black pepper

Directions

Preheat oven to 350F. Spray an 8x8 inch baking dish with butter-flavored cooking spray. Layer rice, green beans, and chicken in prepared dish. In a medium bowl, combine chicken soup, mushrooms, bacon bits, water, parsley flakes, onion flakes, and black pepper. Even spoon soup mixture over top. Cover and bake 90 minutes. Uncover and continue baking 15 minutes. Evenly

divide into 4 servings.

Turkey Burgers w/ Avocado Salsa

Ingredients

• 1 cup fresh or frozen corn, thawed
• 1/2 cup chopped red onion
• 1 small sweet red pepper, chopped
• 2 jalapeno peppers, seeded and minced
• 2 teaspoons olive oil
• 2 tablespoons lime juice
• 2 garlic cloves, minced
• 1/2 teaspoon salt
• 1/2 teaspoon ground cumin
• 1/4 teaspoon chili powder
• 1/8 teaspoon dried oregano
• 1 pound extra-lean ground turkey
• 
  SAUCE:
• 1 medium ripe avocado, peeled
• 1/2 cup fat-free sour cream
• 2 tablespoons minced fresh cilantro
• 2 teaspoons lime juice
• 1 garlic clove, minced
• 1/8 teaspoon salt
• 
  SERVING:
• 4 whole wheat hamburger buns, split
• Shredded lettuce and reduced-fat Mexican cheese blend, optional
• Sliced tomato and red onion, optional

Directions:

• In a large skillet, saute the corn, onion and peppers in oil until crisp-tender. Stir in the lime juice, garlic, salt, cumin, chili powder and oregano; cook 1 minute longer. Transfer to a large bowl and cool slightly. Crumble turkey over mixture and mix well. Shape into four burgers. Refrigerate for at least 30 minutes.
• For sauce, in a small bowl, mash avocado with the sour cream, cilantro, lime juice, garlic and salt. Refrigerate until serving.
• Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill burgers, covered, over medium heat or broil 4 in. from the heat for 5-7 minutes on each side or until a meat thermometer reads 165° and juices run clear.
• Place on buns; top each with about 1/4 cup sauce. Serve with the lettuce, cheese, tomato and onion if desired. Yield: 4 servings.

Editor's Note: When cutting hot peppers, disposable gloves are recommended. Avoid touching your face.

Nutrition Facts: 1 burger (calculated without optional toppings) equals 413 calories, 13 g fat (2 g saturated fat), 50 mg cholesterol, 678 mg sodium, 43 g carbohydrate, 8 g fiber, 37 g protein.

Source: http://www.tasteofhome.com/recipes/Turkey-Burgers-with-Avocado-Sauce

Recipes to Try

http://www.tammysrecipes.com/chicken_squash_bake

Grilled Lemon Chicken

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Ingredients

• 3/4 cup freshly squeezed lemon juice (4 lemons)
• 3/4 cup good olive oil
• 2 teaspoons kosher salt
• 1 teaspoon freshly ground black pepper
• 1 tablespoon minced fresh thyme leaves or 1/2 teaspoon dried thyme
• 2 pounds boneless chicken breasts halved and skin removed

Directions

Whisk together the lemon juice, olive oil, salt, pepper, and thyme. Pour over the chicken breasts in a nonreactive bowl. Cover and marinate in the refrigerator for 6 hours or overnight.

Heat a charcoal grill. Grill the chicken breasts for 10 minutes on each side, until just cooked through. Cool slightly and cut diagonally in 1/2-inch-thick slices.

Grilled Chicken Quesadillas with Corn and Black Bean Salsa

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Ingredients

• 1 can (15 ounces) or about 1 1/4 cups freshly cooked) black beans, rinsed and drained
• 1/2 15 ounce can of corn drained
• 2 cups 8 ounces shredded cheddar cheese
• 1 cup cooked chicken* chopped into thin, small pieces
• 1/4 teaspoon onion powder
• 1/4 teaspoon garlic powder
• 1/2 teaspoon chili powder
• flour tortillas (soft taco size)
• Sour cream for serving
• Salsa for serving

Directions

1. Combine the first 7 ingredients in a bowl for the filling.

2. Coat 1 side of the tortillas with a small bit of olive or vegetable oil. Lay half of the tortillas, oil side down, on cookie sheets.

3. Spoon filling mixture onto tortilla,s dividing evenly among them. Top with remaining tortillas, oil side up.

4. Bake at 350 degrees for 15-20 minutes or until filling is warm and melted and tortillas start browning. Flip quesadillas halfway through the cooking time to brown both sides of the quesadillas.

5. Cut each quesadilla into quarters with a pizza cutter and serve with salsa and sour cream.

Crab-Stuffed Sole

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Ingredients

• 1-1/2 cups water
• 1 cup white wine or chicken broth
• 4 green onions sliced
• 10 whole peppercorns
• 4 salmon fillets (5 ounces each)
• SAUCE:
• 1/2 cup reduced-fat sour cream
• 1/4 cup chopped peeled cucumber
• 4-1/2 teaspoons snipped fresh dill or 1-1/2 teaspoons dill weed
• 2 teaspoons prepared horseradish
• 1-1/2 teaspoons lemon juice
• 1/8 teaspoon salt
• 1/8 teaspoon pepper

Directions

* In a large skillet, combine the water, wine, onions and peppercorns. Bring to a boil. Reduce heat; carefully add salmon. Cover and cook for 5-7 minutes or until fish flakes easily with a fork.

* With a spatula, carefully remove salmon; discard cooking liquid. Cool salmon for 10 minutes; refrigerate until chilled. In a small bowl, combine the sauce ingredients. Serve with salmon. Yield: 4 servings.

Nutrition Facts: 1 fillet with 8 teaspoons sauce equals 316 calories, 18 g fat (5 g saturated fat), 94 mg cholesterol, 186 mg sodium, 3 g carbohydrate, trace fiber, 30 g protein.

Chinese Chicken Salad

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Ingredients

• 1-1/2 cups water
• 1 cup white wine or chicken broth
• 4 green onions sliced
• 10 whole peppercorns
• 4 salmon fillets (5 ounces each)
• SAUCE:
• 1/2 cup reduced-fat sour cream
• 1/4 cup chopped peeled cucumber
• 4-1/2 teaspoons snipped fresh dill or 1-1/2 teaspoons dill weed
• 2 teaspoons prepared horseradish
• 1-1/2 teaspoons lemon juice
• 1/8 teaspoon salt
• 1/8 teaspoon pepper

Directions

* In a large skillet, combine the water, wine, onions and peppercorns. Bring to a boil. Reduce heat; carefully add salmon. Cover and cook for 5-7 minutes or until fish flakes easily with a fork.

* With a spatula, carefully remove salmon; discard cooking liquid. Cool salmon for 10 minutes; refrigerate until chilled. In a small bowl, combine the sauce ingredients. Serve with salmon. Yield: 4 servings.

Nutrition Facts: 1 fillet with 8 teaspoons sauce equals 316 calories, 18 g fat (5 g saturated fat), 94 mg cholesterol, 186 mg sodium, 3 g carbohydrate, trace fiber, 30 g protein.

Chilled Salmon with Cucumber-Dill Sauce

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Ingredients

• 1-1/2 cups water
• 1 cup white wine or chicken broth
• 4 green onions sliced
• 10 whole peppercorns
• 4 salmon fillets (5 ounces each)
• SAUCE:
• 1/2 cup reduced-fat sour cream
• 1/4 cup chopped peeled cucumber
• 4-1/2 teaspoons snipped fresh dill or 1-1/2 teaspoons dill weed
• 2 teaspoons prepared horseradish
• 1-1/2 teaspoons lemon juice
• 1/8 teaspoon salt
• 1/8 teaspoon pepper

Directions

* In a large skillet, combine the water, wine, onions and peppercorns. Bring to a boil. Reduce heat; carefully add salmon. Cover and cook for 5-7 minutes or until fish flakes easily with a fork.

* With a spatula, carefully remove salmon; discard cooking liquid. Cool salmon for 10 minutes; refrigerate until chilled. In a small bowl, combine the sauce ingredients. Serve with salmon. Yield: 4 servings.

Nutrition Facts: 1 fillet with 8 teaspoons sauce equals 316 calories, 18 g fat (5 g saturated fat), 94 mg cholesterol, 186 mg sodium, 3 g carbohydrate, trace fiber, 30 g protein.

Chicken Marsala

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Ingredients

• 4-6 thin chicken breast pounded out to 1/8 inch thickness
• 1/2 cup flour
• 1/3-1/2 cup butter
• salt and pepper to taste
• 2 cups mushrooms sliced (I used baby bellas)
• 1-2 cloves garlic minced
• 3/4 cup marsala wine
• 1/2 cup chicken stock
• 1/2 cup mozzarella cheese
• 1/4 cup parmesan cheese
• 1/2 box angel hair pasta

Directions

Dredge the chicken in flour. Place 2 chicken breasts at a time in the skillet with 2 tablespoons melted butter (add more with each addition if needed) in skillet. Cook over low heat for 3 to 4 minutes on each side. As each one is done place it in a 9x13 baking dish and sprinkle with salt and pepper. Repeat until all chicken is cooked.

Adding more butter if needed, saute mushrooms and garlic in the same skillet. When the mushrooms are done use a slotted spoon to remove the mushrooms and place them on top of the chicken.

Use the marsala wine to deglaze the pan then stir in the chicken stock. Bring to a boil then reduce the temperature. Spoon 1/2 of the sauce over the chicken. Top the chicken with cheese and bake at 425 degrees for 10-12 minutes.

While the chicken is baking prepare angel hair noodles. When the noodles are done drain the water and dump the noodles into the pan with remaining sauce.

Serve chicken and mushrooms over top of angel hair pasta.

**Recipe note** If you are concerned with the amount of butter in this recipe you can substitute olive oil for half of the butter. Some butter is required to give it a rich flavor but it is perfectly okay to use half butter and half olive oil.

French Dip

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Ingredients

• 1 beef chuck roast (3 pounds) trimmed
• 2 cups water
• 1/2 cup soy sauce
• 1 teaspoon dried rosemary crushed
• 1 teaspoon dried thyme
• 1 teaspoon garlic powder
• 1 bay leaf
• 3 to 4 to whole peppercorns
• 8 French rolls split

Directions

Place roast in a 5-qt. slow cooker. Add the water, soy sauce and seasonings. Cover and cook on high for 5-6 hours or until beef is tender.

Remove meat from broth; shred with forks and keep warm. Strain broth; skim of fat. Pour broth into small cups for dipping. Serve beef on rolls. Yield: 8 servings.

Nutrition Facts: 1 serving (1 each) equals 467 calories, 19 g fat (7 g saturated fat), 111 mg cholesterol, 1,300 mg sodium, 31 g carbohydrate, 2 g fiber, 41 g protein.

Parmesan Chicken

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Ingredients

• 1/2 cup butter melted
• 2 teaspoons Dijon mustard
• 1 teaspoon Worcestershire sauce
• 1/2 teaspoon salt
• 1 cup dry bread crumbs
• 1/2 cup grated Parmesan cheese
• 6 to 8 to boneless skinless chicken breast halves

Directions

In a pie plate or shallow bowl, combine butter, mustard, Worcestershire sauce and salt. In a plastic bag, combine crumbs and Parmesan cheese. Dip chicken in butter mixture, then shake in crumb mixture. Place in an ungreased 13-in. x 9-in. baking pan. Drizzle with any remaining butter mixture. Bake at 350 for 40-45 minutes or until chicken is no longer pink and juices run clear. Yield: 6-8 servings.

Nutrition Facts: 1 serving (1 each) equals 270 calories, 16 g fat (9 g saturated fat), 82 mg cholesterol, 552 mg sodium, 10 g carbohydrate, trace fiber, 21 g protein.

Chicken Basque-Style

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Ingredients

• 4 chicken thighs trimmed of excess skin
• Coarse salt
• 6 tablespoons olive oil
• 3 garlic cloves minced
• 1 medium onion cut into strips
• 2 bell peppers cut into strips
• 1 can diced tomatoes
• 1 small can tomato paste
• 1 1/2 teaspoons salt
• 1 1/2 teaspoons sugar
• 1/2 cup dry white wine or water
• 1 can (about 14 ounces) white beans
• Juice of 1/2lemon
• 2 tablespoons chopped flat-leaf parsley

Directions

Sprinkle the chicken generously with salt. Keep the chicken in the refrigerator or another cool place while you cook the vegetables.

In a skillet, heat 3 tablespoons of the olive oil over medium heat. Cook the garlic for 1 to 2 minutes until it turns golden brown. Add the onion, and saute it for about 10 minutes until it is softened. Add the peppers, tomatoes and tomato paste, mix well and season with salt and sugar. Cook, stirring, for about 15 minutes, until the tomatoes release their liquid.

In a deep skillet or stockpot, heat the remaining 3 tablespoons olive oil over high heat. Add the chicken and cook for 10 minutes, turning once, until it is lightly browned on all sides. Add the pepper-tomato mixture and the wine, and mix well. Reduce the heat to medium, partially cover the pot, and cook for about 40 minutes, until the sauce thickens and the chicken is cooked through.

Gently stir in the lemon juice and cook 5 minutes more. Serve the chicken and sauce garnished with parsley.

Chicken and Rice

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Ingredients

• 3 large chicken breasts
• 2 cups brown rice
• 4 cups chicken broth
• salt and pepper to taste
• paprika

Directions

Cook rice in the broth. Season with salt and pepper. Put into a greased casserole dish. Season chicken breasts with salt and pepper and paprika. Lay on top of rice. Bake for 45 minutes or until done at 350 degrees.

Chicken & Broccoli Cheese Bake

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Ingredients

• 1 pound boneless, skinless chicken breasts
• salt and pepper to taste
• 2 tablespoons butter
• 2 tablespoons all-purpose flour
• 1 1/4 cups milk
• 1 1/2 cups cheddar cheese
• 2 cups frozen broccoli
• 1/2 tsp thyme

Directions

1. Season chicken with salt and pepper. Place in small casserole dish (8×8 or 9×9).

2. In a small saucepan, melt 2 T. butter or margarine over medium heat. Stir in flour and cook for 2 minutes. Whisk in milk, bring to a boil and cook until thickened to gravy consistency. Remove from heat. Stir in cheese until melted. Add the broccoli. Season with salt, pepper and thyme. Pour over chicken.

3. Bake at 350 degrees for 30 minutes.

BBQ Beef in the Crockpot

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Ingredients

• large beef roast
• 1/2 c. chopped onions
• 1/4 tsp. garlic powder
• 1 1/2 c. ketchup
• 2 tbsp. vinegar
• 1/2 tsp. salt
• 1 tsp. mustard
• 1/2 tsp. pepper
• 2 tbsp. steak sauce
• 3/4 c. brown sugar

Directions

Cut a large beef roast in pieces and put in crock pot. Cook on high 5 hours or on low 10 hours. Drain off some of the beef juice. Prepare BBQ sauce below. Mix in with beef. Cook on high about 1 hour or until bubbling good. Turn down to low and cook until serving time.

Baked Potato Bar w/ Toppings

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Ingredients

• 6 medium baking potatoes
• Sour cream
• finely chopped green onion
• Hot cooked chopped broccoli
• shredded Cheddar cheese
• chopped ham
• cooked black beans
• salsa
• butter

Directions

Conventional or Regular Oven:

Medium-size potatoes (about 5 ounces or 150 grams each)

45 minutes at 400 degrees F.

60 minutes at 350 degrees F.

90 minutes at 325 degrees F.

Place the potato directly on the oven rack in a preheated oven.

Potatoes are done if tender when pierced with a fork and the internal temperature reaches 210 degrees F. Use a meat thermometer to test for doneness.

You can also test for doneness by gently squeezing the middle of the potato (using a pot holder). If it gives in easily to your touch, it is done.

NOTE: If you're cooking more than 4 potatoes, you'll need to extend the cooking time by up to 15 minutes.

Bake on racks of oven until tender.

The higher the oven temperature, the shorter the cooking time will be and the crustier the skin. Larger potatoes will take longer to bake. Bake potatoes along with whatever else you are baking and gauge the cooking time according to oven temperature.

Turn the potatoes over halfway through the baking time to prevent browning of the undersides where they touch the oven rack.

Potatoes are done if tender when pierced with a fork and the internal temperature reaches 210 degrees F. Use a meat thermometer to test for doneness. You can also test for doneness by gently squeezing the middle of the potato (using a pot holder). If it gives in easily to your touch, it is done.

When baked to perfection, remove potatoes from the oven. Slit across the top with a sharp knife. Gently pinch (squeeze) in each end of the potato towards the middle (using your thumb and index finger). The potato will pop oven loosen the fluffy white interior from the skin.