RECIPES

I have Type 2 Diabetis and now need to REALLY watch how I eat.

SOUPS
Cream of Broccoli Soup
(Gluten-free)
Ingredients
1 cup powdered nonfat milk
2 tablespoons cornstarch
4 cups cold water
2 tablespoons low-sodium chicken bouillon powder
1 to 2 teaspoons dried basil
1 onion, chopped (about 1 cup)
3 cups fresh broccoli or 1 10-ounce package frozen broccoli, chopped

Directions
Dissolve powdered milk and cornstarch in cold water. Add bouillon powder, basil, onion, and broccoli. Bring to a boil. Reduce heat and simmer till broccoli and onion are soft, about 5 to 7 minutes.

Serves 6
Each 1-cup serving contains approximately 84 calories, 17 g carbohydrates, 5 g protein, less than 1 g fat, 82 mg sodium, and 2 g fiber.
SALADS
Crunchy Chicken Salad
Ingredients
2 cups chunked cooked chicken
½ cup celery
¼ cup green pepper
¼ onion
½ cucumber
1 small diced apple (leave the peel on)
½ cup grapes
¼ cup yogurt, plain

Directions
Use leftover cooked chicken, or cook enough chicken to make 2 cups of chicken pieces.
Chop the celery and green pepper. Peel and chop ¼ of an onion. Peel and chop half of a cucumber.
Chop the apple into pieces. It’s OK to leave the peel on the apple. Cut the grapes in half.
Put all the ingredients in a large bowl. Stir together.
Serve on lettuce, crackers, or bread.

Makes 5 servings
Each serving is about ¾ cup each and provides: 140 calories, 4.5 g fat, 65 mg sodium, 9 g carbohydrate, 1 g fiber, 17 g protein.

ENTREES
Eggplant Lasagna
Ingredients
Pam Original No-Stick Cooking Spray
1 cup part-skim ricotta cheese
3/4 cup grated Parmesan cheese
3/4 teaspoon dried Italian seasoning
1 large eggplant (about 1 pound), cut into 1/4-inch thick lengthwise slices
1/4 cup extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 package (20 ounces) ground turkey
3/4 cup chopped yellow onion
1 tablespoon finely chopped garlic
1 can (14.5 ounces) Hunt's Original Diced Tomatoes, No Salt Added, drained
1/4 cup Hunt's Tomato Paste (or Hunt�s Organic)
1/4 cup thinly sliced fresh basil
1-1/2 cups shredded part-skim mozzarella cheese

Directions
Heat oven to 350F. Spray 8-by-8-inch glass baking dish with cooking spray.
In small bowl, combine ricotta cheese, Parmesan cheese and Italian seasoning; set aside.
Heat grill pan over medium-high heat. Brush eggplant slices with oil; sprinkle both sides with salt and pepper.
In batches, place eggplant on grill pan. Cook each side 1-2 minutes or until lightly browned and tender. Remove and place on baking sheet lined with paper towels; pat to remove excess moisture.
Spray large skillet with cooking spray; heat over medium-high heat. Add turkey and cook 3 minutes, stirring occasionally. Add onion and garlic; cook 2-3 minutes more or until onion is tender and turkey is crumbled and no longer pink. Drain.
Add drained tomatoes, tomato paste and basil to skillet; stir to combine. Reduce heat and simmer 2 minutes more.
Assemble lasagna by spreading 3/4 cup meat mixture over bottom of dish. Place 3 eggplant slices over meat mixture, top with 3/4 cup meat mixture, half of ricotta cheese mixture and 1/2 cup mozzarella cheese.
Repeat layers, ending with a layer of eggplant slices topped with meat mixture and remaining mozzarella cheese.
Spray underside of aluminum foil with cooking spray; cover dish tightly with foil. Bake 30 minutes. Let stand 10 minutes before serving.

Yield: 8 servings

Nutritional Information (Per Serving)
Calories: 318    Protein: 22g   Sodium: 363 mg   Cholesterol: 72 mg 

Fat: 19g   Saturated Fat: 7g   Dietary Fiber: 3g   Carbohydrates: 13g