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

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.

ASPERAGUS HAM ROLLS

Asparagus Ham Rolls Recipe

Prepared with leftover Easter ham and fresh asparagus, these rolls make an excellent springtime meal. 

* 8 Servings
* Prep: 20 min.
Bake: 20 min.

Ingredients

* 2 tablespoons butter
* 1/4 cup all-purpose flour
* 2 cups milk
* 1/2 cup shredded cheddar cheese
* 1/4 teaspoon salt
* 1/4 teaspoon white pepper
* 24 fresh or frozen asparagus spears
* 8 thin slices fully cooked ham (about 1/2 pound)
* 1/4 cup dry bread crumbs

Directions

* In a saucepan, melt butter; stir in flour until smooth. Gradually stir in the milk. Bring to a boil. Cook and stir for 2 minutes or until thickened.
* Stir in cheese, salt and pepper. Remove from the heat. Place three asparagus spears on each ham slice. Roll up; secure with toothpicks if necessary.
* Place in 13-in. x 9-in. baking dish; top with cheese sauce. Sprinkle with crumbs. Bake, uncovered, at 375° for 20 minutes or until heated through. 

Yield: 8 servings.

Diabetic Exchanges:
One serving (prepared with margarine and skim milk) equals 1 meat,
1 vegetable, 

1/2 starch;

also, 

125 calories,
492 mg sodium,
19 mg cholesterol,
11 gm carbohydrate,
11 gm protein,
7 gm fat.

CREAMY CHICKEN DISH

Creamy Chicken Dish Recipe

Creamy sauce coats moist chicken and garden-fresh vegetables in this meal-in-one main dishWho knew something so good could be ready to enjoy so quickly!

* 4 Servings
* Prep/Total Time: 15 min.

Ingredients

* 2 cups cubed cooked chicken
* 1 can (10-3/4 ounces) condensed cream of mushroom soup, undiluted
* 1 cup chopped fresh cauliflower
* 1 cup chopped fresh broccoli
* 1/4 cup sliced water chestnuts
* 2 tablespoons diced pimientos
* 1/4 teaspoon dried thyme
* 1/4 teaspoon pepper
* Hot cooked rice

Directions

* In a microwave-safe dish, combine the first eight ingredients. Cover and microwave on high for 5-7 minutes or until bubbly and vegetables are tender, stirring twice. Serve with rice. 

Yield: 4 servings.

Nutrition Facts:
1 cup equals 

212 calories,
9 g fat (3 g saturated fat),
65 mg cholesterol,
609 mg sodium,
10 g carbohydrate,
2 g fiber,
23 g protein. 

Diabetic Exchanges:
3 lean meat,
1/2 starch.

BBQ BLT CHICKEN SALAD

Barbecue BLT Chicken Salad Recipe

Barbecue sauce gives the dressing an unexpected tang.

* 5 Servings
* Prep: 10 min. + chilling

Ingredients

* 1/4 cup reduced-fat mayonnaise
* 1/4 cup barbecue sauce
* 1 tablespoon lemon juice
* 1/2 teaspoon pepper
* 1/4 teaspoon salt
* 2 cups chopped cooked chicken breast
* 2 medium tomatoes, chopped
* 1 celery rib, sliced
* 5 cups torn salad greens
* 4 bacon strips, cooked and crumbled

Directions

* In a small bowl, combine the mayonnaise, barbecue sauce, lemon juice, pepper and salt. Cover and refrigerate for at least 1 hour. Just before serving, combine the chicken, tomatoes and celery; stir in dressing. Serve over salad greens; sprinkle with bacon. 

Yield: 5 servings.

Nutritional Analysis:
One serving (3/4 cup) equals 

191 calories,
9 g fat (2 g saturated fat),
56 mg cholesterol,
457 mg sodium,
7 g carbohydrate,
2 g fiber,
20 g protein.

 

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