TURKEY-SPINACH MEATLOAF

1 medium onion, finely chopped

1 tbsp canola or olive oil
2 large eggs
1/2 cup fat-free milk
2 tsp lemon juice
1 tsp salt
1 tsp dried basil
1/2 tsp dried oregano
1/2 tsp freshly ground black pepper
2 cups soft whole-wheat breadcrumbs
1 pkg (10-oz) frozen chopped spinach, thawed and squeezed dry
2 1/2 lbs lean ground turkey
1/2 cup low-sugar or sugar-free salsa
1 tbsp butter, melted

Heat oil in a skillet, add oil and sauté until tender; set aside.

In a bowl, combine the eggs, milk, lemon juice and spices. Add breadcrumbs, spinach and onion stirring to combine. Crumble turkey over the mixture and mix until blended. Shape into a 12-inch-long loaf and place in the prepared dish. Spoon the salsa over the top.

Bake, uncovered, at 350 degrees for 30 minutes. Drizzle with the melted butter and continue baking another 30 to 35 minutes or until a meat thermometer reads 165 degrees.

Yield: 10 slices
Per slice: 263 calories, 10 g carbs (2 g fiber), 24 g protein
Diabetic exchanges: 3 lean meat, 1 vegetable, 1 fat, 1/2 starch

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BEANS WITH KIELBASA

1 large onion, chopped

1 medium green bell pepper, chopped
1 tbsp olive oil
1 1/2 lbs reduced-fat smoked turkey kielbasa, cut into 1-inch pieces
1 can (15-16 oz) great northern beans, rinsed and drained
1 can (15-16 oz) pinto beans, rinsed and drained
1 can (14 1/2-oz) stewed tomatoes
1 can (10-oz) diced tomatoes and green chilies
1 can (8-oz) tomato sauce
1/2 tsp garlic powder
1/4 tsp freshly ground black pepper

In a Dutch oven or large saucepan, heat oil; add the onion and bell pepper. Sauté veggies until tender. Add the remaining ingredients and bring to a boil. Reduce heat; cover and simmer until heated through.

Yield: 8 servings
Per serving of 1 cup: 287 calories, 5 g (1 g sat) fat, 42 g carbs (7 g fiber), 19 g protein (remember beans are good carbs and also contain protein)
Diabetic Exchanges: 2 starch, 2 vegetable, 1 1/2 lean meat

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SPINACH TORTELLINI SOUP

2 tbsp olive oil

1 1/2 cups chopped onions
4 minced garlic cloves
1 pkg (8-oz) sliced fresh mushrooms
4 cans (14.5-oz each) ready-to-serve low-sodium chicken broth
1 pkg (9-oz) refrigerated cheese tortellini
3 cups fresh spinach
1/3 cup shredded fresh Parmesan cheese

Heat the oil in a large saucepan placed over medium-high heat. When oil is hot, add the onions and cook a couple of minutes. Add garlic and mushrooms to the onions and cook while stirring for 2 minutes.

Add the chicken broth to the pan and bring to a boil. Add the tortellini and return to boiling. Boil 5 to 7 minutes or until the tortellini is done.

Stir the spinach into the soup; cook for a minute or two until wilted.

To serve, ladle soup into serving bowls and top with the Parmesan cheese.

Yield: 6 servings of 1 1/4 cup each.
Per serving: 260 calories, 29 g carbs (3 g fiber), 13 g protein

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SIMPLE CHICKEN PARMIGIANA

4 boneless skinless chicken breast halves

1/2 cup plain breadcrumbs (whole grain is best)
1/4 cup grated Parmesan cheese
1/4 cup chopped fresh Italian parsley
1 egg, beaten
2 tbsp olive oil
2/3 cup spaghetti sauce
1/2 cup shredded mozzarella cheese

Place 1 chicken breast between 2 layers of plastic wrap and working from the center, gently pound with a meat mallet or a rolling pin until about 1/4-inch thick. Remove plastic wrap and repeat process with the three remaining breasts.

In a medium bowl, combine the breadcrumbs, Parmesan cheese and parsley; mix together well.

Place egg in a shallow bowl or pie plate and dip chicken, one piece at a time, in the egg then coat with the bread crumb mixture.

In a large skillet, heat the oil until hot over medium-high heat. Add the chicken; cook 8-10 minutes or until for tender and the juices run clear. Turn once during cooking to brown both sides.

While chicken cooks, heat the spaghetti sauce. Sprinkle the mozzarella cheese over the chicken and cover skillet to melt cheese.

To serve, spoon sauce over the chicken.

Yield: 4 servings
Per serving: Approximately 360 calories, 14 g carbs and 37 g protein
NOTE: If serving with pasta, be sure you use a whole-grain or low-carb pasta. Even better, serve with a salad.

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TOSSED GREENS - BEAN SALAD

1 pkg (10-oz) Italian-Blend mixed salad greens

1 can (19-oz) Cannellini Beans, rinsed and drained
1/2 cup thinly sliced fennel bulb
1/4 cup light olive oil
2 tbsp cider vinegar
1 tsp Dijon mustard

In a large salad bowl, combine the salad greens, beans, and fennel.

In a small bowl, combine oil, vinegar and mustard until well blended. Pour dressing over the salad and toss to coat.

Yield: 8 (1-cup) servings
Per serving: 120 calories, 7g (1 sat) fat, 11 g (3 g fiber) carbs, 3 g protein
Diabetic Exchanges: 1/2 starch, 1 vegetable, 1 fat

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MEATLESS ITALIAN WEDDING SOUP

2 tsp olive or coconut oil

1/2 cup finely chopped onion
1 garlic clove, minced
2 cups diced zucchini
2 cups diced yellow squash
1 cup diced red bell pepper
3 cans (14.5-oz each) ready-to-serve chicken broth
1 cup uncooked macaroni rings (whole-grain or your favorite low carb is best)
2 cups fresh spinach leaves, coarsely chopped
Grated Fresh Parmesan Cheese for topping

In a Dutch oven, heat oil; add onion and garlic, cooking a couple minutes until tender. Add the zucchini, squash, and bell pepper; cook, stirring, for 2 minutes or until crisp tender.

Add the broth and macaroni; mix well. Bring mixture to a boil, reduce heat and cook over medium heat 7 to 8 minutes or until macaroni is tender. Stir occasionally during cooking.

Add the spinach and cook 1 minute to wilt.

To serve, ladle soup into serving bowls and top with the cheese.

Yield: 6 servings of 1 1/2 cups each
Per serving: 180 calories, 25 g carbs, 10 g protein

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POT ROAST WITH SWEET POTATOES

1 envelope dry onion soup mix (I also like to use onion-mushroom soup mix)

1 1/2 cups water
3/4 cup low sodium soy sauce
1 tbsp Splenda Brown Sugar Blend
1 tsp ground ginger
1 (3 to 3 1/2-lb) boneless beef roast
3 large sweet potatoes, peeled, cut into chunks
3 tbsp water
2 tbsp white whole-wheat flour

Preheat oven to 325 degrees.

In a large ovenproof Dutch oven, combine the soup mix, water, soy sauce, Splenda, and ginger; add the roast. Cover and bake at 325 degrees for 1 3/4 hour and 45 minutes.

Add the potatoes and bake, covered, for another 45 minutes to an hour until the meat and potatoes are tender. Remove the roast and potatoes to a warm serving platter and keep warm.

In a small cup, using a wire whisk, blend the water and flour together until smooth. Add mixture to the juices in the Dutch oven. Bring to a boil over high heat, stirring occasionally. Cook 2 minutes or until thickened. Serve with the meat and potatoes.

If you are having trouble controlling your blood sugar, omit the gravy.

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GARLIC-ROSEMARY-LEMON ROASTED CHICKEN AND POTATOES

1 fresh young roaster, giblets removed

3 garlic cloves, minced
Finely grated peel and juice of 1 lemon
2 tbsp olive oil
1 tbsp fresh rosemary
1 tsp cracked black pepper
1/4 tsp salt
6 medium-size red potatoes, halved or quartered

Preheat oven to 425 degrees.

In a medium bowl, mix the garlic, lemon juice and peel, oil, and spices.

Place chicken, breast side up, in a lightly oiled large roasting pan. Place the potatoes around the chicken. Drizzle the entire garlic mixture over the chicken and onto the potatoes.

Bake at 425 degrees 20 to 25 minutes per pound of the chicken or until the chicken is cooked through. A meat thermometer should read 180 degrees when inserted in the thigh. Stir potatoes once or twice to brown evenly.

Yield: 8 servings

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PEPPERED BEEF TIP ROAST

1 (3 1/2 to 5 lbs) beef tip roast

2 tsp cracked black pepper
2 tsp dry mustard
1/2 tsp ground allspice
1/2 tsp ground red pepper
1 large garlic clove, minced
1 tsp olive oil

In a small bowl, combine the spices and garlic; stir in the oil to form a paste. Spread evenly over the roast. Place roast, fat side up, on a rack in an open roasting pan. Insert a meat thermometer into the thickest part of the roast. Do not add any water or cover the meat.

Roast at 325 degrees to your desired doneness (you should allow at least 30 minutes per pound). Follow this guideline: rare = 135 degrees, medium = 155 degrees. Allow the roast to stand for 5 minutes so temperature can rise another 5 degrees to 140 degrees for rare and 160 degrees for medium.

Yield: About 2 to 4 servings per pound.

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MAPLE MUFFINS

2 cups white whole-wheat flour (OR an equivalent amount of your favorite low-carb flour)

1/4 cup packed Splenda Brown Sugar Blend
2 tsp baking powder
1/4 tsp salt
3/4 cup fat-free or low-fat milk
1/4 cup olive oil
1/4 cup unsweetened applesauce
1/2 cup sugar-free maple-flavored syrup
1/4 cup fat-free sour cream
1 large egg
1/2 tsp vanilla extract

Preheat oven to 400 degrees.
Grease or place paper liners into 16 muffin cups; set aside.

In a large bowl, combine the flour, Splenda, baking powder and salt.

In a separate bowl, combine the milk, olive oil, applesauce, syrup, sour cream, egg and vanilla; stir into the flour mixture just until moistened. Fill the prepared muffin cups 2/3 full. Make the topping.

Topping:
3 tbsp white whole-wheat flour (Or equivalent of your favorite low-carb flour)
3 tbsp Splenda Granulated
2 tbsp chopped walnuts or pecans
3/4 tsp ground cinnamon
2 tbsp cold unsalted butter

In a small bowl, combine the flour, Splenda, nuts and cinnamon; cut in the butter until crumbly. Sprinkle over the muffin batter and bake at 400 degrees 16-20 minutes until a wooden toothpick inserted in the center comes out clean.

Cool muffins in the pan for 5 minutes then remove to a wire rack to cool completely.

Yield: 16 muffins

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