BASIC BROCCOLI SALAD

Basic Broccoli Salad

Preparation time: 5 min
Servings: 4
Cooking time: 5 min

Ingredients:
1/4 cup fat-free Italian dressing
4 scallions, minced
1 lb broccoli florets

Cooking Directions:
Place broccoli florets in a steamer basket over boiling water. Cover saucepan and steam 4-5 minutes, or until barely tender. Rinse broccoli under cold running water and drain thoroughly. Transfer broccoli to a serving bowl. Add remaining ingredients and salt and pepper to taste and toss.

ZUCCHINI & JICAMA SALAD

Ingredients:

1 small red onion, finely chopped ¼ cup chopped cilantro leaves ¼ cup freshly squeezed lime juice 2 tablespoons extra-virgin olive oil ¾ teaspoon salt 1 jalapeño, seeded and minced 2 medium zucchinis ½ large yellow bell pepper 1 medium jicama

Directions:
1. To make dressing, in a large bowl, combine red onion, cilantro, lime juice, olive oil, salt and jalapeño.
2. Add chopped zucchini, chopped bell pepper and chopped jicama; toss well.
3. Serve chilled or at room temperature.

Nutritional Information
Per Serving:

Net Carbs: 6.2 grams

Fiber: 4.8 grams

Protein: 1.5 grams

Fat: 3.8 grams

Calories: 79

Recipe Information:

Makes: 8 servings
Prep Time: 0:18:00
Marinate Time: 0:00:00
Cook Time: 0:00:00
Cool Time: 0:00:00

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.