SPICY MUSHROOM CAPS

Spicy Stuffed Mushrooms

Ingredients

1 lb. medium to large fresh mushrooms
1/4 cup grated parmasan cheese
1/4 cup dry bread crumbs
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup finely chopped onion
1 garlic clove, minced

Cooking Instructions

Nutrition information is for serving size 1 mushroom.
Heat oven to 350 degrees. Separate mushroom caps from stems; set caps aside. Finely chop mushroom stems.
In a medium bowl, combine mushroom stems with all remaining ingredients. Press mixture firmly into mushroom caps, mounding on top.
Place in ungreased 13 X9-inch pan. Bake at 350 degrees for 18 to 23 minutes until thoroughly heated.
Makes 40 muchrooms

Servings Per Recipe: 1

• calories 8
• protein 1g
• carbohydrate 1g
• fat 1g
• cholesterol 1mg
• sodium 30mg
• potassium 45mg
• fiber 0g

Oven Baked Buffalo Chicken Fingers (Super Easy)

Ingredients

1/4 cup buffalo wing hot sauce
1 1/4 cups  crispy bread crumbs *id use crushed pork rinds here, lowers the carb content, adjust nutritional values accordingly*
1/2 teaspoon paprika (I add extra paprika as well as some cayenne because I like mine a bit more spicy)
1/4 teaspoon salt
2 tablespoons butter or margarine, melted
1 lb boneless skinless chicken breasts, cut crosswise into 24 (1/2-inch-thick) strips

Cooking Instructions

1. Heat oven to 425°F. Line cookie sheet with foil; spray foil with cooking spray. (I use a Silpat liner because I found the chicken sticks to the foil even with the cooking spray)
2. In shallow dish, place buffalo wing sauce. In another shallow dish, mix bread crumbs, paprika, salt and butter. Dip chicken into wing sauce (I let it marinate overnight to allow the chicken to absorb more flavor); coat evenly with bread crumb mixture. Place on cookie sheet.
3. Bake uncovered 8 to 10 minutes or until chicken is no longer pink in center and coating is starting to brown.
These can be served with celery and a ranch dressing but the ranch dressing is not calculated into the nutritional info.

Servings Per Recipe: 8

• Calories 160
• Total Fat 6g
• Saturated Fat 2.5g
• Trans Fat 0g
• Cholesterol 45mg
• Sodium 380mg
• Carbohydrate 13g
• Dietary Fiber 0g
• Protein 14g

BROCCOLI SLAW

Broccoli Slaw

Yield: 8 servings

Ingredients

* 12-ounce package broccoli slaw mix (about 5 cups)
* 1 medium apple, cut into matchstick-sized pieces
* 1/3 cup dark raisins
* 1/3 cup roasted salted sunflower seeds

Dressing:
* 1/2 cup plus 2 tablespoons nonfat or light mayonnaise
* 1 tablespoon sugar substitute or sugar
* 1 tablespoon apple cider vinegar

Directions

1. Combine the broccoli, apple, raisins, and sunflower seeds in a large bowl, and toss to mix well.
2. Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the broccoli mixture and toss to mix well. Add a little more mayonnaise if the salad seems too dry.
3. Cover the salad and chill for at least 1 hour before serving. 

Nutritional Information (Per Serving)
Calories: 80
Protein: 2.2 g
Sodium: 186 mg
Cholesterol: 0 mg
Fat: 2.7 g
Saturated Fat: 0.3 g
Dietary Fiber: 2.7 g
Carbohydrates: 13 g

Exchanges: 

1 Vegetable, 

1/2 Fruit, 

1/2 Fat

FRESH VEGETABLE STEW

Fresh Vegetable Stew Recipe

Sunny, colorful and brimming with garden flavor, this easy stovetop dish from the United Fresh Fruit and Vegetable Assn. stirs in several different squashes along with other favorite veggies.

* 12 Servings
* Prep: 15 min. Cook: 20 min.

Ingredients

* 1 large onion, sliced
* 3 garlic cloves, minced
* 1 tablespoon olive oil
* 1 pound yellow squash, cut into 1/2-inch cubes
* 1 pound pattypan squash, cut into 1/2-inch cubes
* 2 medium tomatoes, peeled and chopped
* 3/4 pound fresh green beans, cut into 1-in pieces
* 1-1/4 cups fresh sweet corn
* 1 teaspoon salt
* 1/4 teaspoon pepper

Directions

* In a large skillet, saute onion and garlic in oil until tender. Add squash, tomatoes and beans. Reduce heat; cover and simmer 15 minutes or until squash is tender. Add corn, salt and pepper. Cook for 3 minutes or until corn is tender. 

Yield: 12 servings.

Nutritional Analysis:
One serving (prepared without added salt) equals 

59 calories,
2 g fat (0 saturated fat),
0 cholesterol,
184 mg sodium,
11 g carbohydrate,
0 fiber,
2 g protein. 

Diabetic Exchanges:
2 vegetable.

CABBAGE PATCH STEW

Cabbage Patch Stew Recipe

"On a chilly day, a hearty helping of this recipe is a welcome treat when you come home in the evening," 

* 14 Servings
* Prep: 20 min. Cook: 1 hour

Ingredients

* 1-1/2 pounds ground beef *ground turkey would lower the fat
* 4 celery ribs, chopped
* 1 medium onion, chopped
* 7 cups chopped cabbage
* 2 cans (16 ounces each) kidney beans, rinsed and drained
* 1 can (28 ounces) diced tomatoes, undrained
* 3 cups beef broth
* 1 can (15 ounces) tomato sauce
* 2 medium carrots, chopped
* 1/2 teaspoon sugar
* Pepper to taste

Directions

* In a large saucepan, cook the beef, celery and onion over medium heat until meat is no longer pink; drain. Add the remaining ingredients; bring to a boil. Reduce heat; cover and simmer for 1 hour or until cabbage and carrots are tender. 

Yield: 14 servings (3-1/2 quarts).

Nutrition Facts:
One 1-cup serving (prepared with lean ground beef,
no-salt-added tomato sauce and reduced-sodium broth) equals 

170 calories,
5 g fat (0 saturated fat),
18 mg cholesterol,
194 mg sodium,
16 g carbohydrate,
0 fiber,
15 g protein. 

Diabetic Exchanges:
1-1/2 meat,
1 starch.

CABBAGE & BRATS

Cabbage and Brats Recipe

make this simple stir-fried supper. Soy sauce and garlic powder add flavor to each bite of turkey bratwurst.

* 5 Servings
* Prep/Total Time: 30 min.

Ingredients

* 1 small head cabbage (1-1/2 pounds)
* 1 large sweet onion
* 1 package (19-1/2 ounces) turkey bratwurst links, casing removed and cut into 1-inch pieces
* 2 tablespoons reduced-sodium soy sauce
* 3/4 teaspoon garlic powder
* 1/2 teaspoon pepper

Directions

* Cut cabbage in half through the core. Remove core and cut cabbage into 1/4-in. slices; set aside. Cut onion in half and cut into 1/4-in. slices; set aside. In a large nonstick skillet coated with cooking spray, cook and stir bratwurst over medium-high heat for 8 minutes or until browned on all sides. Drain and remove bratwurst; set aside and keep warm.
* Add cabbage and onion to the same skillet; cook and stir for 6 minutes. Sprinkle with soy sauce, garlic powder and pepper. Cook and stir for 4 minutes longer. Return bratwurst to skillet. Cook for 2 minutes. Cover; reduce heat and simmer for 5 minutes or until vegetables are tender and bratwurst is cooked through. Serve immediately. 

Yield: 5 servings.

Nutritional Analysis:
One serving (1 bratwurst with 1 cup vegetables) equals 

274 calories,
16 g fat (4 g saturated fat),
75 mg cholesterol,
929 mg sodium,
19 g carbohydrate,
4 g fiber,
18 g protein. 

Diabetic Exchanges:
3 lean meat,
3 vegetable,
1 fat.

BEEFY TOMATO SOUP

Beefy Tomato Soup Recipe

Ground beef and macaroni add heartiness to this soup 

* 8 Servings
* Prep/Total Time: 30 min.

Ingredients

* 1 pound ground beef * id do ground turkey
* 4 cups reduced-sodium tomato juice
* 3 cups water
* 3/4 cup uncooked elbow macaroni - optional
* 1 envelope onion soup mix
* 1/4 teaspoon chili powder

Directions

* In a large saucepan, cook beef over medium heat until no longer pink; drain. Add the remaining ingredients. Bring to a boil. Reduce heat; simmer, uncovered, for 15-20 minutes or until macaroni is tender. Yield: 8 servings.

Editor's Note: The cost per serving does not include optional ingredients such as garnishes. When there is a choice of two ingredients, the cost is figured with the first one listed.

Nutritional Analysis:

One 1-cup serving (prepared with lean ground beef,
reduced-sodium tomato juice and reduced-sodium onion soup mix) equals 

176 calories,
5 g fat (0 saturated fat),
21 mg cholesterol,
307 mg sodium,
16 g carbohydrate,
1 g fiber,
15 g protein. 

Diabetic Exchanges:
1-1/2 meat,
1 starch.