Recipes - Light And Tasty

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Spicy Kielbasa Soup

1/2 pound reduced-fat smoked turkey kielbasa, sliced
1 medium onion, chopped
1 medium green pepper, chopped
1 celery rib with leaves, thinly sliced
4 garlic cloves, minced
2 cans (14-1/2 ounces each) reduced-sodium chicken broth
1 can (15-1/2 ounces) great northern beans, rinsed and drained
1 can (14-1/2 ounces) stewed tomatoes, cut up
1 small zucchini, sliced
1 medium carrot, shredded
1 tablespoon dried parsley flakes
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon pepper

In a nonstick skillet, cook kielbasa over medium heat until lightly browned. Add the onion, green pepper, celery and garlic. Cook and stir for 5 minutes or until vegetable are tender.

Transfer to a 5-qt. slow cooker. Stir in the remaining ingredients. Cover and cook on low for 8-9 hours. Yield: 5 servings.

Nutritional Analysis: (1-1/2 cups) Calories: 194 Fat: 2 g Saturated Fat: 0 g Cholesterol: 16 mg Sodium: 1187 mg Carbohydrate: 32 g Fiber: 7 g Protein: 14 g


Diabetic Exchange: 3 vegetable, 2 very lean meat, 1 starch. google_ad_section_end
 
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Rich Pumpkin Custard

3 egg whites, lightly beaten
2/3 cup sugar
1 tsp. ground cinnamon (I used a little more)
1/2 tsp. salt
1/2 tsp. ground ginger
1/4 tsp. ground nutmeg (I just grated some, not sure how much)
Dash ground cloves
1 (15 oz.) canned solid-pack pumpkin (I used some from our freezer)
1 tsp. vanilla extract (I used my bourbon vanilla)
1 (12 oz.) can nonfat evaporated milk

In a large mixing bowl, beat the egg whites, sugar, salt and spices. Add pumpkin and vanilla and mix well. Gradually beat in milk. Pour into eight ungreased 6-ounce custard cups.

Place cups in an 13 x 9-inch baking pan, add one inch of water to pan. Bake at 325 degrees for 35 to 40 minutes or until a knife inserted into the center comes out clean. Serve warm or chill before serving, if desired. Makes 8 servings.

Nutritional Analysis: One serving equals 125 calories, trace fat(trace sat fat), 2 mg cholesterol, 220 mg sodium, 26 g carbs, 2 g fiber, 5 g protein.
Diabetic Exchange: 1-1/2 starch
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Excellent! Nice and creamy. From Cooking Light, it's a keeper.

Cheesy Baked Cavatappi with Onions and Peppers

1 tsp. olive oil
1-1/2 cups chopped onion
2-1/2 cups choppped red bell pepper (about 2 large)
12 oz. uncooked cavatappi (about 4 cups)
2-1/2 cups 1% low-fat milk
1 oz. (1/4 cup) flour
1-1/2 tsp. butter
4 oz. sharp white Cheddar, shredded
4 oz. Gruyere cheese, shredded
3/4 tsp. salt
1/4 tsp. freshly ground black pepper
Dash ground nutmeg
Dash ground red oeooer
Cooking spray
2 Tbsp. dry bread crumbs
Chopped fresh parsley, optional

Preheat oven to 350 degrees. Heat oil in a large saucepan over medium high heat. Add onion, saute 3 minutes or until crisp-tender. Add bell pepper, saute 3 minutes. Set mixture aside.

Cook pasta according to package directions, omitting salt and fat. Drain.

Combine milk and flour in a medium bowl, stirring with a whisk. Melt butter in saucepan over medium-high heat, add milk mixture, stirring with a whisk. Cook 3 minutes or until slightly thick, stirring constantly. REmove from heat and gradually add the cheeses, stirring with a whisk until cheeses melt.

Stir in salt, black pepper, nutmeg, and red pepper. Add onion mixture and pasta, stirring well to combine. Spoon mixture into a 13 x 9-inch baking pan coated with cooking spray. Sprinkle breadcrumbs even over pasta mixture. Bake 35 minutes or until bubbly. Garnish with parsley.

8 servings, about 1-1/2 cups per serving.

Calories: 361 (30% from fat), Fat: 12.2 g (sat 6.3g, mono 3.8 g, poly 1.1 g).

Note: I halved everything to make a dish for 4 instead of 8 servings. I added just a wee bit of cayenne instead of the red pepper, just to give it a little kick. Since I only use skim milk, I added about another teaspoon or so of flour to make the milk mixture a little thicker. And I used reduced-fat cheddar and Swiss cheeses. It's really good. And at 1-1/2 cups per serving, it's generous.
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Chipotle Mustard Grilled Pork Tenderloin

1/2 cup honey Dijon mustard
1/3 cup minced fresh cilantro
1/4 cup lime juice
1 tablespoon minced chipotle pepper in adobo sauce
2 garlic cloves, minced
1/2 teaspoon ground cumin
1/4 teaspoon salt
1/8 teaspoon ground cinnamon
1 pork tenderloin (1 pound)
Chopped honey-roasted peanuts, optional (we didn't use)

In a small bowl, combine the first eight ingredients. Pour 1/2 cup marinade into a large resealable plastic bag; add the pork. Seal bag and turn to coat; refrigerate for 8 hours or overnight. Cover and refrigerate remaining mustard mixture.

Drain and discard marinade. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Prepare grill for indirect heat, using a drip pan.

Place pork over drip pan and grill, covered, over indirect medium heat for 25-40 minutes or until a meat thermometer reads 160°.

Let stand for 5 minutes before slicing.

Heat reserved mustard mixture; brush over pork before serving. Sprinkle with peanuts if desired. Yield: 4 servings.

Nutrition Facts: 3 ounces cooked pork (calculated without peanuts) equals 191 calories, 6 g fat (2 g saturated fat), 64 mg cholesterol, 366 mg sodium, 13 g carbohydrate, 1 g fiber, 24 g protein.
Diabetic Exchanges: 3 lean meat, 1 starch.

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This is so good........from Light & Tasty 2003.

Pork Tenderloin with Sweet Potatoes and Apples

1 tsp salt
1/2 tsp. ground cinnamon
1/2 tsp. ground cardamom
1/4 tsp. pepper
1-1/2 cups cubed sweet potatoes (about 1-1/2 pounds)
4 tsp. olive or canola oil, divided
2 pork tenderloins, about 3/4 pound each
4 large Granny Smith or other tart apples, peeled and cored

Preheat oven to 425 degrees.

In a small bowl, combine the salt, cinnamon, cardamom, and pepper. Place sweet potatoes in a large bowl. Sprinkle with 1 teaspoon of the spice mixture and 3 teaspoons of oil; toss well to coat. Spread the potatoes in a single layer in a 15 x 10 1-inch baking pan coated with nonstick spray. Bake, uncovered, for 10 minutes.

Rub the remaining oil over the pork, then rub with the remaining spice mixture. Place over the sweet potatoes. Bake 15 minutes.

Cut each apple into eight wedges. Turn pork; arrange the apples around the meat. Bake 15 minutes longer or until a meat thermometer reads 160 degrees. Six servings.

Nutritional Analysis: One serving equals 321 calories, 8 g fat (2 g sat fat), 67 mg cholesterol, 452 mg sodium, 37 g carbs, 5 g fiber, 26 g protein.
Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 fruit

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Harvest Corn Chicken Chowder

1/2 cup chopped onion
1/2 cup chopped sweet red pepper
2 garlic cloves, minced
1 tablespoon olive oil
1 cup cubed fully cooked ham
2 cups water
2 cups cubed red potatoes
1-1/2 cups fresh or frozen corn
1 teaspoon reduced-sodium chicken bouillon granules
3/4 teaspoon dried thyme
1/2 teaspoon poultry seasoning
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup cubed cooked chicken breast
1 can (12 ounces) fat-free evaporated milk
3/4 cup 1% milk, divided
1/4 cup all-purpose flour

In a large saucepan, saute the onion, red pepper and garlic in oil until onion is tender. Add ham; cook and stir for 2 minutes. Stir in the water, potatoes, corn, bouillon, thyme, poultry seasoning, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 15 minutes or until potatoes are tender.


Add chicken; heat through. Stir in the evaporated milk and 1/2 cup milk; bring to a boil. Combine flour and remaining milk until smooth; gradually stir into soup. Cook and stir for 2 minutes or until thickened. Yield: 5 servings.

Note: I omit the ham (which decreases the calorie and fat content listed). I use skim milk. I don't have chicken bouillon granules on hand, so I use some of Penzey's chicken base instead.

Nutrition Facts
One serving: 1-1/3 cups Calories: 306 Fat: 6 g Saturated Fat: 2 g Cholesterol: 37 mg Sodium: 763 mg Carbohydrate: 39 g Fiber: 3 g Protein: 25 g Diabetic Exchange: 2 lean meat, 1-1/2 starch, 1 fat-free milk.
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From Light and Tasty. If you like French or honey French dressing, you're going to like this. I didn't use all of the honey, so our dressing is a little "spicier". But it is good.

I prefer to make my own salad dressings that are lower in fat. The store-bought stuff, well, you don't really know the ingredients in them. If I make it myself, there are no ingredients that I can't pronounce!

Makeover Honey French Dressing

1/2 cup ketchup
1/2 cup honey
1/2 cup chopped onion
1/3 cup cider vinegar
1/4 cup apricot nectar
3 garlic cloves, minced
1 teaspoon paprika
1/2 teaspoon celery seed
1/4 teaspoon salt
1/3 cup canola oil

In a blender or food processor, combine the first nine ingredients; cover and process until blended. While processing, add oil in a steady stream. Process until thickened. Store in the refrigerator. Yield: 2 cups.

Nutrition Facts:
One serving: (2 tablespoons) Calories: 87 Fat: 5 g Saturated Fat: 0 g Cholesterol: 0 mg Sodium: 133 mg Carbohydrate: 12 g Fiber: 0 g Protein: 0 g Diabetic Exchange: 1 fruit, 1 fat.
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Creamy Chicken Rice Soup

1/2 cup chopped carrot
1/3 cup finely chopped onion
1/3 cup chopped celery
2 Tbsp. butter or stick margarine
1/4 cup flour
2 cans (14-1/2 oz. each) reduced-sodium chicken broth
2 cups cooked long grain rice
1 cup cooked chicken
1/2 tsp. salt
1/4 tsp. pepper
1/8 tsp. garlic powder
1 cup 2% milk (I used skim)
2 Tbsp. lemon juice
1 Tbsp. white wine, optional

In a large saucepan, saute the carrot, onion and celery in butter until tender. Stir in flour until blended. Gradually stir in broth. Add rice, chicken, salt, pepper, and garlic powder. Bring to a boil.

Reduce heat; cover and simmer for 10-15 minutes or until vegetables are tender. Reduce heat to low. Stir in milk, lemon juice and wine. Cook and stir for five minutes, until heated through. Six servings.

Nutritional Analysis: 1 cup equals 203 calories, 6 g fat (3 g sat fat), 33 mg cholesterol, 648 mg sodium, 24 g carbs, 1 g fiber, 13 g protein.

Diabetic Exchange: 1-1/2 starch, 1 lean meat, 1/2 fat.

 
 
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Southwestern Chicken Soup

49 oz. can reduced-sodium chicken broth
14 1/2 oz. can crushed tomatoes, undrained
14 1/2 oz. can diced tomatoes, undrained
1 lb. boneless skinless chicken breasts, cut into 1-inch cubes
1 large onion, chopped
1/3 cup minced fresh cilantro or parsley
4 oz. can chopped green chilies
1 garlic clove, minced
1 tsp. chili powder
1 tsp. ground cumin
1/2 tsp. dried oregano
1/4 tsp. cayenne pepper
3 cups frozen corn, thawed
Baked tortilla chips
1 cup (4 oz.) shredded reduced-fat cheddar or Mexican blend cheese

In a large saucepan, combine the first 12 ingredients. Bring to a boil. Reduce heat, simmer for one hour. Add corn and cook 10 minutes longer. Top each serving with tortilla chips and sprinkle with cheese.

Nutritional Analysis: 1-1/2 cups soup with 3 tortilla chips and 2 Tbsp cheese equals 234 calories, 4 g fat (2 g sat fat), 41 mg cholesterol, 873 mg sodium, 29 g carbs, 5 g fiber, 23 g protein.

Diabetic Exchange: 2 lean meat, 1-1/2 starch, 1 vegetable
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From Light & Tasty 2003, this is a good soup. Because it's fairly quick, it's a good weeknight meal with some healthy muffins. Check the sodium content as it is high for this recipe.....if you make and use your own broth, it would be considerably lower. And you might want to add the cumin to your own taste.

Vegetable Bean Soup

1 cup sliced carrots
1 cup thinly sliced zucchini
3/4 cup chopped onion
1/2 cup chopped sweet red pepper
1 Tbsp. olive or canola oil
2 cans (14.5 oz. each) vegetable broth
16 oz. can kidney beans, rinsed and drained
16 oz. can chili beans, undrained
15 oz. can garbanzo beans, rinsed and drained
14.5 oz. can stewed tomatoes, cut up
1 cup frozen white or shoepeg corn
4 tsp. grated cumin
1/4 tsp. cayenne pepper
2 Tbsp. minced fresh cilantro or parsley

In a large saucepan or Dutch oven, saute carrots, zucchini, onion, and pepper in oil until crisp-tender. Add broth, beans, tomatoes, corn, cumin and cayenne and bring to a boil. Reduce heat, simmer, uncovered for 30-35 minutes or until vegetables are tender, stirring occasionally. Stir in cilantro. 6 servings.

Nutritional Analysis: 1 serving (1-1/2 cups) equals 285 calories, 5 g fat (trace sat fat), 0 cholesterol, 1,356 mg sodium, 52 g carbs, 11 g fiber, 13 g protein.


Diabetic Exchange: 2-1/2 starch, 2 vegetables, 2 very lean meat. google_ad_section_end
 
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From Light and Tasty 2002

Creamy Braised Chicken

1/2 lb. pearl onions
1 cup sliced onion
1/2 cup thinly sliced carrot
1/2 cup thinly sliced celery
1 Tbsp., plus 2 tsp. butter or stick margarine, divided
6 boneless, skinless chicken breast halves (1-1/2 lb.)
1 cup chardonnay or other dry white wine or reduced-sodium chicken broth
1-1/3 cups reduced-sodium chicken broth
1 Tbsp. minced fresh parsley
1 tsp. salt
1 tsp. dried thyme
1/8 tsp. ground white pepper
1 bay leaf
3 Tbsp. all purpose flour
1/2 cup fat-free evaporated milk
1/2 lb. fresh mushrooms, quartered

In a Dutch oven or large kettle, bring 6 cups water to a boil. Add pearl onions; boil for 3 minutes. Drain and rinse in cold water; peel and set aside.

In the same pan, saute sliced onion, carrot, and celery in 1 tablespoon butter until tender. Remove vegetables; set aside.

Add chicken to the pain, brown on both sides. Remove and keep warm. Add wine; simmer until reduced to 1/2 cup. Stir in broth and seasonings. Return chicken to pan; cover and simmer for 5 minutes or until juices run clear. Remove chicken to a serving platter and keep warm.

Combine flour and milk until smooth; gradually stir into pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Return vegetables to pan. Remove from the heat; cover and set aside.

In a nonstick skillet, saute reserved pearl onions in remaining butter until tender. Remove and set aside. In the same pan, saute mushrooms until tender. Add onions and mushrooms to serving platter. Discard bay leaf from sauce. Spoon over chicken and vegetables. Makes 6 servings.

Nut. Anal.: 1 chicken breast half with 2/3 cup sauce equals 273 calories, 5 g fat (3 g sat fat), 75 mg cholesterol, 748 mg sodium, 18 g carbs, 2 g fiber, 31 g protein.


Diabetic Exchange: 3 lean meat, 3 vegetable, 1/2 fat.
 
 
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From Light and Tasty 2002, this pork is excellent. There's something about the combination of the soy sauce, wine, brown sugar, and cinnamon that was so good. Even if you don't want to serve the hot mustard, that's OK. The pork slices would still be wonderful without it.

Grilled Pork with Hot Mustard

1/4 cup reduced-sodium soy sauce
2 Tbsp. dry red wine or chicken broth
1 Tbsp. brown sugar
1 Tbsp. honey
1/2 tsp. ground cinnamon
2 pork tenderloins (3/4 lb. each)
Hot Mustard:
1/4 cup Dijon mustard
1 Tbsp. honey
1 tsp. prepared horseradish
2 tsp. sesame seeds, toasted

In a large resealable plastic bag, combine the first five ingredients and add the pork. Seal bag and turn to coat. Refrigerate for 8 hours or overnight.

Drain and discard marinade. Grill pork, covered, over indirect medium-hot heat for 12-15 minutes or until a meat thermometer reads 160 degrees. Let pork stand for 5 minutes before slicing.

In a small bowl, combine the mustard, honey and horseradish. Slice pork, sprinkle with sesame seeds. Serve with the hot mustard. Makes 6 servings.

Nut. Anal: One serving equals 197 calories, 7 g fat (2 g sat fat), 62 mg. cholesterol, 408 mg sodium, 6 g carbs, trace fiber, 26 g protein.


Diabetic Exchange: 3 lean meat, 1/2 fat.
 
 
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Zippy Bean Stew

1 can (16 ounces) kidney beans, rinsed and drained

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

1 can (14-1/2 ounces) diced tomatoes and green chilies

1 can (14-1/2 ounces) vegetable broth or reduced-sodium chicken broth

2 cups frozen corn, thawed

1 can (4 ounces) chopped green chilies, undrained

3 cups water

2 medium carrots, sliced

1 large onion, chopped

2 garlic cloves, minced

2 teaspoons chili powder

In a 3-quart slow cooker, combine the beans, tomatoes, broth, corn and green chilies. Stir in the water, carrots, onion, garlic and chili powder. Cover and cook on high for 4-5 hours or until vegetables are tender and flavors are blended. Yield: 6 servings.

Nutritional Analysis: One serving (1-1/2 cups) equals 218 calories, 1 g fat (trace saturated fat), 0 cholesterol, 964 mg sodium, 44 g carbohydrate, 10 g fiber, 11 g protein.

Diabetic Exchanges: 2 starch, 2 vegetable, 1 lean meat.
 
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From Healthy Cooking 2009

Barbecued Beef Roast

1/2 cup ketchup

3 tablespoons brown sugar

1 tablespoon ground mustard

1 tablespoon lemon juice

2 teaspoons Worcestershire sauce

2 teaspoons celery salt

2 teaspoons pepper

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

Dash ground nutmeg

3 drops hot pepper sauce

1 tablespoon Liquid Smoke, optional

1 beef sirloin tip roast (3-1/2 pounds)

In a small bowl, combine the first 11 ingredients. Stir in Liquid Smoke if desired. Place roast on a rack in a shallow roasting pan; pour ketchup mixture over the top.

Cover and bake at 325° for 2-1/2 to 3 hours or until meat is tender. Remove meat to a serving platter and keep warm. Skim fat from pan juices and thicken juices if desired. Serve with beef. Yield: 10 servings.

Nutritional Analysis: 4 ounces cooked beef with 2 tablespoons pan juices equals 228 calories, 8 g fat (3 g sat fat), 24 mg cholesterol, 520 mg sodium, 8 g carbs, trace fiber.

Diabetic Exchange: 4 lean meat, 1/2 starch.

Note: Great for the crock pot, too. Place the beef in a crock pot sprayed with nonstick spray. Combine remaining ingredients and pour the mixture over the beef. Cook on high for about 30 minutes, then reduce to low and cook for 6-1/2 to 7 hours.
 
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I love coleslaws and this is one of my favorite recipes.

From Light and Tasty 2006

Broccoli Cauliflower Coleslaw

3 cups shredded cabbage

1-1/2 cups shredded carrots

1 cup chopped red onion

2 cups fresh cauliflowerets

2 cups fresh broccoli florets

For the Dressing:

1/2 cup fat-free mayonnaise

1/4 cup packed brown sugar

3 tablespoons lemon juice

2 tablespoons canola oil

1 teaspoon prepared mustard

1/2 teaspoon salt

1/8 teaspoon Worcestershire sauce

In a large bowl, combine the cabbage, carrots, onion, cauliflower and broccoli. In a small bowl, whisk the dressing ingredients. Add to coleslaw and toss to coat. Cover and refrigerate for at least 30 minutes before serving. Yield: 10 servings.

Nutritional Analysis:   3/4 cup equals 83 calories, 3 g fat (trace saturated fat), 1 mg cholesterol, 242 mg sodium, 13 g carbohydrate, 2 g fiber, 1 g protein.

Diabetic Exchanges: 1 vegetable, 1/2 starch, 1/2 fat.
 
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Smoky Thousand Island Dressing

1/2 cup reduced-fat mayonnaise

2 tablespoons sweet pickle relish

2 tablespoons ketchup

1 tablespoon hickory barbecue sauce

1 teaspoon prepared horseradish

1 teaspoon prepared mustard

1 teaspoon Liquid Smoke, optional

In a small bowl, combine all the ingredients; stir until well-blended. Store, uncovered, in the refrigerator. Yield: 14 tablespoons.

Nutritional Analysis: One serving (2 tablespoons) equals 56 calories, 3 g fat (1 g saturated fat), 5 mg cholesterol, 278 mg sodium, 6 g carbohydrate, trace fiber, trace protein.

Diabetic Exchanges: 1/2 starch, 1/2 fat.
 
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Double Corn and Cheddar Chowder

1 Tbsp. margarine

1 cup chopped onion

2 Tbsp. all-purpose flour

2-1/2 cups low-sodium chicken broth

16 ounce can creamed corn

1 cup frozen corn

1/2 cup finely diced red bell pepper

1/2 tsp. hot pepper sauce (or to your own taste)

3/4 cup (3 ounces) shredded low-fat sharp Cheddar

Freshly ground black pepper

Melt margarine is large saucepan over medium heat. Add onion; cook and stir 5 minutes. Sprinkle the onion with flour; cook and stir one minute.

Add chicken broth; bring to a boil, stirring frequently. Add creamed corn, frozen corn, bell pepper and hot pepper sauce. Bring to a simmer. Cover and simmer 15 minutes.

Remove from heat. Gradually stir in cheese until melted. Ladle into soup bowls; sprinkle with ground black pepper. Makes six servings.

Nutritional Information: One serving: 180 calories, 6 g total fat, 10 mg cholesterol, 498 mg sodium

My Note: The recipe just says "6 servings" but it doesn't say how much one serving should be. After I made the chowder, I poured it from the sauce pan into my Pyrex glass measuring cup. It's approximately six cups of chowder, so one serving would be about one cup.
 
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This is delicious. I got the recipe from Light and Tasty. I'll make this after I've made a roast chicken dinner. (I always make my own broth/stock from the chicken carcass. Just throw the carcass into your roaster with some chopped onions, carrots, and celery and water, and let it cook at a very slow temperature....just so that the water is barely simmering....for several hours. Then drain the broth/stock well and put it in a container. Once it's fairly cooled, put the container in the fridge, so the fat will rise to the surface. The next day, skim the fat off with a spoon, put the broth into serving-size containers, label and freeze. Til I'm done, my broth/stock is gelatinous, It's really more like a stock instead of a broth. I do not add salt, but sometimes will add a sprinkle of pepper and some parsley as it's simmering.)

ROASTED CHICKEN AND NOODLE SOUP

1 cup chopped onion

1 cup chopped carrots

1 cup chopped celery

2 teaspoons olive oil

1 garlic clove, minced

1/4 cup all-purpose flour

1/2 teaspoon dried oregano

1/4 teaspoon dried thyme

1/4 teaspoon poultry seasoning

6 cups reduced-sodium chicken broth

4 cups cubed peeled potatoes

1 teaspoon salt

2 cups cubed cooked chicken breast

2 cups uncooked yolk-free wide noodles

1 cup fat-free evaporated milk

In a stockpot, saute the onion, carrots and celery in oil for 5 minutes or until tender. Add garlic; cook 1 minute longer. Stir in the flour, oregano, thyme and poultry seasoning until blended.

Gradually add the broth, potatoes and salt; bring to a boil. Reduce heat; cover and simmer for 15-20 minutes or until potatoes are tender.

Stir in chicken and noodles; simmer for 10 minutes or until noodles are tender. Reduce heat. Stir in evaporated milk; heat through (do not boil).  Yield: 8 servings.

Nutritional Analysis: 1-1/2 cups equals 235 calories, 3 g fat (1 g saturated fat), 31 mg cholesterol, 851 mg sodium, 33 g carbohydrate, 3 g fiber, 20 g protein.

Diabetic Exchanges: 2 lean meat, 1-1/2 starch, 1 vegetable, 1/2 fat.
 
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Ham and Chickpea Soup

1/2 cup uncooked orzo pasta

1 small onion, chopped

2 teaspoons canola oil

1 cup cubed fully cooked lean ham

2 garlic cloves, minced

1 teaspoon dried rosemary, crushed

1 teaspoon rubbed sage

2 cups reduced-sodium beef broth

1 can (14-1/2 ounces) diced tomatoes, undrained

1 can (15 ounces) chickpeas or garbanzo beans, rinsed and drained (reduced-sodium, if you can find it)

4 tablespoons shredded Parmesan cheese

1 tablespoon minced fresh parsley

Cook orzo according to package directions. Meanwhile, in a large saucepan, saute onion in oil for 3 minutes. Add the ham, garlic, rosemary and sage; saute 1 minute longer. Stir in broth and tomatoes. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes.


Drain orzo; stir into soup. Add chickpeas; heat through. Sprinkle each serving with cheese and parsley. Yield: 4 servings.





Nutritional Facts 1-1/2 cups equals 312 calories, 8 g fat (2 g saturated fat), 19 mg cholesterol, 1,015 mg sodium, 43 g carbohydrate, 7 g fiber, 18 g protein.
 
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Winchester

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ZUCCHINI-TOMATO PASTA SAUCE

2 medium onions, chopped

2 tablespoons butter

2 tablespoons canola oil

8 large tomatoes, chopped

2 medium zucchini, cut into 1/2-inch cubes

4 garlic cloves, minced

2 teaspoons dried oregano

1 teaspoon salt

1/2 teaspoon pepper

Hot cooked pasta

In a large saucepan, sauté onions in butter and oil until tender. Stir in the tomatoes, zucchini, garlic, oregano, salt and pepper; bring to a boil. Reduce heat; simmer, uncovered, for 50-60 minutes or until zucchini is tender. Serve with pasta. Yield: 5 cups.

Nutrition Facts:  1/2 cup sauce (calculated without pasta) equals 96 calories, 6 g fat (2 g saturated fat), 6 mg cholesterol, 275 mg sodium, 11 g carbohydrate, 3 g fiber, 2 g protein. 

Diabetic Exchanges:  2 vegetable, 1 fat.
 
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