CHOCOLATE FONDUE

1 cup sugar-free chocolate chips

1/4 cup low-fat milk
3 tbsp chopped pecans (or walnuts)
1 large firm banana, sliced
2 medium-size apples, sliced
2 medium oranges, peeled, cut into segments
Fresh strawberries and pineapple chunks are also good dipping options.

In a small saucepan, heat the chocolate chips and milk together over very low heat; stir until melted and smooth. Stir in the nuts; cook 1 minute.

Pour fondue into a fondue pot or serving dish. Serve immediately with the fruits for dipping.

Yield: 6 servings

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GREEN CHILI PIE

 1 can (4-oz) green chilies, drained

1 pkg (10-oz) shredded cheddar cheese

2 large eggs

2 tbsp milk

Touch of tabasco sauce

Preheat oven to 350-degrees. Grease a 9-inch pie plate or 9-inch square baking dish.

Spread the drained chilies over the bottom of the greased pie plate. Sprinkle the cheddar cheese over the chilies.

In a small bowl, mix the eggs, milk and tabasco sauce together and pour over the cheese.

Bake at 350-degrees 45 minutes. Remove from oven and allow to cool 3 to 5 minutes before cutting into 12 squares or slices. Serve with assorted crackers or tortilla chips.

Per 1/12 of recipe: 112 cal, 9g fat, 61mg chol, 1.2g carbs, 1g fiber, 7.1g protein, 159 mg sodium

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BROCCOLI FRITTERS

 1 bunch broccoli, cut into florets

2 lightly beaten eggs
2 lightly beaten egg whites
1/3 cup grated Parmesan cheese
2 tbsp flour
1/2 tsp salt, (optional, I suggest you omit)
1/2 tsp garlic powder
1/2 tsp black pepper
2 tbsp canola oil
salsa for serving, optional
sour cream for serving, optional

Steam broccoli 3 to 4 minutes in a steamer basket until tender; coarsely chop and set aside.

In a large bowl, combine the eggs, egg whites, Parmesan cheese, flour, salt, garlic powder and pepper. Once combine, stir in the broccoli.

Heat 1 tablespoon of the canola oil in a large nonstick skillet over medium heat. Drop the broccoli batter by 2 heaping tablespoonfuls into the hot oil and press to flatten. Cook, in batches, for 3 to 4 minutes on each side or until fritters are a golden brown; add remaining oil as needed. Drain the fritters on paper towels.

Serve as a side dish with meats or serve as appetizer/snacks with salsa and/or sour cream.

Yield: 6 servings of 2 fritters

Per serving (without salsa or sour cream): 129 calories, 8 g (2 g sat) fat, 8 g carbs, 8 g protein

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ORANGE MARMALADE BREAD WITH POPPY SEEDS

 

NOTE: Not all diabetics can enjoy breads but many with controlled diabetes can. Also new products on the market make it easier to enjoy breads today. If you are able to enjoy this recipe, remember quantity is key to the diabetic's diet. One slice, freeze the remaining in ziptop bags for future use or share with family and friends.

1 1/2 cups white whole wheat flour (or equivalent amount your favorite low-carb/no carb substitution)

2/3 cup Splenda granular
2 tsp baking powder

1 tsp baking soda
2 tbsp poppy seeds
1/3 cup low-fat milk
1/2 cup no sugar added orange marmalade
2 tbsp canola oil
3 tbsp fat-free sour cream
2 tsp vanilla extract

Preheat oven to 325 degrees. Spray a 9 x 5-inch loaf pan with nonstick cooking spray; set aside.

In a large bowl, combine the flour, Splenda granular, baking powder, baking soda, and poppy seeds. In a small bowl, combine the milk, marmalade, canola oil, sour cream, and vanilla extract. Slowly add the milk mixture to the flour mixture. Mix gently, just until combined. Spread the batter evenly in the prepared loaf pan. Bake at 325 degrees for 40 to 45 minutes or until a toothpick inserted in the center comes out clean. Place the pan on a wire rack to cool for 10 minutes before removing the bread. Remove the bread from the pan and allow to cool completely on the wire rack.

Note: If you wish to add a decorative icing drizzle, make your own 'powdered sugar' by blending some Splenda granular with some cornstarch until you have powdered sugar consistency. Mix with water or a little milk to make drizzle consistency.  Also swerve makes a powdered sugar-type product.

ROCKY ROAD BROWNIE BARS

Yes, this recipe has miniature marshmallows. If you cut this recipe into 24 brownies, you will get about 1 gram of sugar per brownie from the marshmallows in this recipe.

3/4 cup salt-free butter*
1 1/2 cups Splenda Granulated
4 large eggs + 1 large egg white
1 cup white whole wheat flour
1/4 cup baking cocoa
1/2 tsp baking powder
1/2 tsp salt
1 cup miniature marshmallows (see marshmallow information above), optional
1 cup sugar-free chocolate chips
3/4 cup chopped pecans (or walnuts)

Preheat oven to 350 degrees.
Lightly oil a 9x13-inch baking pan; set aside.

Cream butter and Splenda together; beat in the eggs.

Combine the flour, cocoa, baking powder and salt; mix together well. Beat mixture into the butter mixture. Fold in the marshmallows, chocolate chips and pecans.

Spread batter into the prepared pan and bake at 350 degrees for 35 to 40 minutes or until set in the center.

Cool before cutting into 24 brownies.

*May substitute 1/2 cup butter and 1/4 cup coconut oil

This is a dessert and should be treated as such. One bar for you on special occasions then share the rest with family and/or friends. Remember quantity is key in enjoying goodies and keeping your blood sugar under control.

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PASTA PRIMAVERA

1/2 cup julienned red bell pepper

1/2 cup julienned yellow bell pepper
1 medium zucchini, sliced thin
1 medium yellow squash, sliced thin
1 cup broccoli florets
1 lb thin fresh asparagus, cut into bite-size pieces
8-oz fresh sliced mushrooms
1/3 cup white whole-wheat flour (or your favorite low-carb substitute)
2 cups cold water
2 tsp chicken bouillon granules
1/2 cup chicken broth
1/4 tsp salt, optional
4 tsp dried basil
6 tbsp grated Parmesan cheese

Cook the linguine according to the package directions.

While pasta cooks, in a nonstick skillet coated with nonstick cooking spray, combine carrot, onion, peppers, zucchini, squash, and broccoli. Cover and cook over medium-low heat 10 minutes. Add the asparagus and mushrooms, cook 5 minutes more.

In a saucepan, combine the flour and water until smooth; add the bouillon. Bring mixture to a boil; cook, stirring, for 2 minutes or until slightly thickened. Add the broth and salt, if using, stirring well to combine. Pour over the vegetables.

Drain the pasta and pour over the vegetables mixture. Add the basil and toss to coat. Sprinkle with the cheese.

Yield: 6 servings
Per serving: 168 calories, 3 g (1 g sat) fat, 5 mg cholesterol, 26 g carbs, 4 g fiber, 9 g protein
Diabetic exchanges: 2 vegetable, 1 1/2 starch

This information is based on the original items. You may lower the carb count if you use your choice of substitutions.

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YELLOW LAYER CAKE

Even diabetics want a piece of cake once in a while, or for special occasions. Here is a cake most diabetics can have a piece of occasionally.  If your blood sugar is out of control, I'm afraid you may need to skip desserts but for the diabetic whose blood sugar is controlled you make and share. One piece for you and the rest for family and friends.

1 cup Splenda Sugar Blend*
1 cup cake flour
2 cups white whole wheat flour
2 tsp baking powder
1/2 tsp baking soda
1/2 cup butter, softened
1/4 cup unsweetened applesauce
1 1/4 cups low-fat buttermilk, divided
4 egg yolks + 2 egg whites
2 tsp vanilla extract

1 tsp almond extract, optional

Preheat oven to 350 degrees.
Lightly grease and flour 2 8-inch round cake pans; set aside.

Mix Splenda, flours, baking powder, and baking soda together in a medium bowl. Stir until well blended.

In another bowl, cut butter into chunks; add applesauce. Add to the flour mixture and mix on medium speed of electric mixer 1 minute or until crumbly in appearance. Add 1/4 cup of the buttermilk and mix at low speed until blended.

In a small bowl, blend the remaining cup of buttermilk with the eggs, vanilla and almond extract, if using; add half the mixture to the batter. Mix at medium-high speed until well blended. Scrape down sides of bowl; add remaining milk mixture. Mix until well blended. Scrape down sides of bowl and mix again if necessary to remove lumps.

Divide the batter evenly between the two prepared cake pans.

Bake at 350 degrees for 35-40 minutes or until a wooden toothpick inserted into the centers comes out clean.

Cool in pans on a wire rack 15 minutes before removing from pans.

Frost cooled cakes as desired with a sugar-free frosting.

*If you have trouble controlling your blood sugar, use Splenda Granulated instead of the blend. Your cake will not be as tall, but it will be better for you.

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CINNAMON FRENCH TOAST

Not normally a diabetic food, this French Toast is okay for diabetics occasionally. I would not recommend it on a daily basis but the numbers are okay for a special treat. Be sure to serve with a sugar-free syrup or a sugar-free marmalade.

1 egg
2 egg whites
1 cup low-fat milk
2 tbsp Splenda Granular
3/4 tsp vanilla extract
1/2 tsp ground cinnamon
8 slices cinnamon swirl bread (Nutrition numbers below with Pepperidge Farm brand)

Spray large skillet with nonstick olive oil cooking spray; heat over medium heat.

In a shallow bowl, whisk together the egg, egg whites, milk, Splenda, vanilla extract and cinnamon. Soak the bread, 1 slice at a time, in the egg mixture until saturated but not enough to be falling apart. Place bread onto the griddle or skillet and cook until bottom side is golden brown. Turn and cook until the second side is also golden brown.

Serve French Toast while hot.

Per slice: 110 calories, 16 g carbs, 2 g fiber, 5 1/2 g protein
Diabetic Exchanges: 1 carb, 1/2 fat

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MASHED POTATO AND SAUSAGE BAKE

I know this doesn't sound like a diabetic recipe, but it really is okay for most diabetics when you just need some 'meat and taters'! You will see from the nutritional information at the end of the recipe that diabetics can enjoy this dish on occasion.

5 medium potatoes, peeled and quartered
Water to cover potatoes
1/2 cup light sour cream
1/4 cup low-sodium chicken broth
1 lb fully cooked kielbasa, sliced
1/2 lb fresh mushrooms, sliced
1 cup chopped onion
1 garlic clove, minced
1/4 cup reduced-fat cheddar cheese
1 tsp dried parsley flakes
1 tsp dried oregano

Preheat oven to 350 degrees.

Place potatoes in a saucepan and cover with water; bring to a boil and reduce heat. Cover and simmer until potatoes are very tender, about 20 minutes. Drain potatoes well and transfer to a mixer bowl. Add the sour cream and broth to the potatoes and beat on low speed until smooth.

In a skillet, cook the sausage, mushrooms, onion and garlic until veggies are tender.

Spray a 9-inch loaf pan or 8-inch square pan with nonstick cooking spray. Spread half the mashed potatoes over bottom of the pan; top with the sausage/veggie mixture. Add the remaining half of the potatoes. Sprinkle the cheese, parsley, and oregano over the top.

Bake at 350 degrees 10-15 minutes until cheese melts and top is lightly browned.

Yield: 7 servings (Only 1 serving for diabetics!)
Per serving: 210 calories, 22 g carbs, 15 g protein
Diabetic Exchanges: 1 1/2 meats, 1 starch, 1 vegetable

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PARMESAN -GARLIC ROASTED VEGETABLES

3/4 lb carrots, julienned

2 zucchini (small in diameter), sliced into coins
3/4 lb fresh green beans, trimmed and rinsed
1/4 cup extra virgin olive oil
3/4 cup Parmesan cheese, grated
1/2 tsp freshly ground black pepper
1/4 to 1/2 tsp garlic powder, to suit taste

Preheat oven to 425 degrees.

Combine the vegetables with the oil and cheese in  large zip-top plastic food bag; shake to coat vegetables.

Lay the vegetables out on a baking sheet with sides and bake at 425 degrees for 10 minutes until crisp tender. Sprinkle with pepper and garlic powder before serving.

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TORTILLA DESSERT CUPS

3 tbsp Splenda Granulated

2 tsp ground cinnamon
10 (6-inch) whole-wheat tortillas
nonstick cooking spray
1 brick (8-oz) low-fat cream cheese
1 cup cold fat-free milk
1 pkg (4-serving size) white chocolate Or vanilla sugar-free pudding mix
2 cups sugar-free frozen whipped topping, thawed
1/4 cup sugar-free chocolate chips, melted

Preheat oven to 350 degrees.

Combine the Splenda and cinnamon in a small bowl.

Coat 1 side of each tortilla with nonstick cooking spray. Sprinkle the sprayed sides with half the Splenda/cinnamon mixture. Turn tortillas over and repeat the process on the second side. Cut each tortilla into 4 wedges.

To form the dessert cups, place the rounded edge of a wedge in the bottom of a muffin cup; shape to fit. Place a second wedge in the muffin cup allowing bottom and sides to overlap the first wedge and the points opposite each other. Repeat process until you have 20 dessert cups.

Bake cups at 350 degrees for 10 minutes or until crisp and lightly browned. Allow to cool completely in the pans.

To make the filling, beat cream cheese in a mixer bowl just until smooth.

In a separate bowl, whisk the milk and pudding mix for 2 minutes or until thickened; add to the cream cheese and beat on low speed until blended. Fold in the whipped topping. Cover and chill for 1 hour.

Carefully remove the cups from the pan. Pipe or spoon about 3 tablespoons of filling mixture into each cup. Drizzle the melted chocolate over the filling.

Refrigerate 5 minutes to set before serving. Store leftovers in the refrigerator.

Yield 20 servings of 1 cup.
Per serving: Approximately 130 calories, 4 g fat (2 g sat), 19 g carbs, 4 grams protein
Diabetic Exchange: 1 1/2 starch

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GARLIC CHICKEN

4 boneless skinless chicken breasts.

4 minced garlic cloves.
2 tbsps of Splenda Brown Sugar Blend
1 tbsp of olive oil.
Herbs and spices to suit your taste

Preheat oven to 450 degrees.

Heat the oil in a skillet; add garlic and sauté until tender. Turn off the heat and mix in the Splenda. Season with herbs and spices.
In a baking dish lined with aluminum foil that has been lightly sprayed with nonstick cooking spray, place the chicken and top with the garlic mixture.
Bake at 450 degrees for 15 to 30 minutes until juices run clear.
Note: This is a file photo. Do not serve with white rice. If you serve with rice, use brown rice or wild rice. I suggest wild rice since it is actually a grain and not actual rice.

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RASPBERRY CREAM CAKE

This is a good recipe to make for special occasions or to take when taking a dish somewhere. When you take a dessert, you know there is one you can enjoy a small portion of with others. When you make for special occasions at your house you will be sharing with others so you aren't tempted to over-indulge yourself!

1 box (2-layer size) sugar-free yellow cake mix

1/4 tsp baking soda
1 1/3 cups water
2 tbsp unsweetened applesauce
4 egg whites
1 1/3 cups cold low-fat milk
1 pkg (4-serving size) sugar-free instant vanilla pudding mix
3/4 tsp vanilla extract
1 1/2 cups fresh or unsweetened raspberries
1/2 cup sugar-free hot fudge ice cream topping
Up to 1 tbsp water, if needed

Preheat oven to 350 degrees.
Grease or spray with nonstick cooking spray, two 9-inch round cake pans; set aside.

Combine the cake mix and baking soda in a mixer bowl. Add the water, applesauce, and egg whites; beat on low speed for 2 minutes. Pour into prepared cake pans and bake at 350 degrees 28-32 minutes or until a wooden toothpick inserted in the center comes out clean. Cool in pans for 10 minutes before removing from the pans to wire racks to cool completely.

To make the filling, whisk the milk, pudding mix, and vanilla extract together in a bowl 2 minutes or until thickened. Let stand for 5 minutes to set.

To arrange the cake, place one layer on a cake plate. Spread the pudding mixture over the cake layer. Sprinkle 3/4 cup of the raspberries over the pudding mixture and top with the second cake layer.

Add drops of water, if needed to the ice cream topping to make a glaze consistency. Spread over the top of the cake allowing some to drip down the sides. Arrange remaining berries on top.

Cut cake into 14 slices for serving. Remember, diabetics should not eat large slices of desserts!
Per slice: Approximately 240 calories, 50 g carbs, 1 g fiber, 4 g protein
Diabetic Exchanges: 2 starch, 1 fruit, 1/2 fat

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MUSTARD-CRUSTED PORK ROAST WITH ASPARAGUS AND PEPPERS

3 tbsp Dijon mustard

4 tsp minced garlic, divided
2 (1-lb each) whole well-trimmed pork tenderloins
2 tbsp dried thyme
1 tsp freshly ground black pepper
1/2 tsp salt
1 lb fresh asparagus spears, ends trimmed
1 red bell pepper, cut lengthwise into 1/2-inch wide strips
1 yellow bell pepper, cut lengthwise into 1/2-inch wide strips

1 cup fat-free, reduced-sodium chicken broth, divided

Preheat oven to 375 degrees.

Combine mustard and 3 teaspoons of the garlic in a small bowl or cup. Place the tenderloins on waxed paper covered surface and spread the mixture over the top and sides.

In a small bowl or cup, combine the spices; reserve 1 teaspoonful of the mixture. Sprinkle the remaining mixture evenly over the tenderloins, patting down so it sticks to the surface.

Place tenderloins on a rack in a shallow roasting pan. Bake at 375 degrees for 25 minutes.

Arrange the asparagus spears and pepper strips in a single layer in a shallow casserole dish or a 13 x 9-inch baking pan. Add 1/4 cup of the broth, reserved spice mixture and the remaining garlic; toss to coat.

Roast the vegetables in the oven with the tenderloins 15 to 20 minutes or until the meat is done and veggies are tender. Meat should read 160 degrees with a meat thermometer.

Transfer the tenderloins to a carving board and tent with foil. Allow to stand 5 minutes.

Arrange the veggies on a serving plate and keep warm. Add the remaining 3/4 cup broth and pan juices to the roasting pan. Place over burner/s and simmer about 4 minutes over medium-high heat until juices are reduced to about 3/4 cup, stirring often.

Carve the tenderloins into 1/4-inch slices and arrange on a serving platter.

To serve, spoon the juices over the meat and veggies.

Yield: 8 servings

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APPLESAUCE SPICE PIE

1 (9-inch) unbaked sugar-free whole-wheat pie shell (or your favorite low-carb pie shell)

1 jar (16-oz) unsweetened applesauce
1/4 cup + 2 tbsp packed Splenda Brown Sugar Blend
4 large eggs
1/4 cup lemon juice from concentrate
2 tbsp butter, melted
1 tbsp white whole-wheat flour
1/2 tsp salt
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg

Preheat oven to 425 degrees.

In large mixer bowl, combine all ingredients except the pie shell and mix well. Pour into the pastry shell and bake at 425 degrees 15 minutes. Reduce oven temperature to 325 degrees and bake another 30 minutes or until a wooden toothpick inserted near the edge comes out clean.

Cool to warm before cutting to serve. Best when served warm with whipped cream or a small scoop of sugar-free vanilla ice cream.

Note: Any leftovers should be refrigerated.

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This is a dessert and should be treated as such. One piece for the diabetic and share the rest with family and friends. 

CHOCOLATE CRUMB CRUST

A diabetic who has their blood sugar under control can enjoy dessert just like anyone else. It is all in the ingredients you use and in the quantity you eat. If you make a pie, enjoy a small piece of pie not half a pie.

1 1/4 cups sugar-free chocolate wafer cookie crumbs (I prefer sugar-free Oreo cookies)
2 tbsp Splenda Granulated
2 tbsp butter, melted
1 egg white

Preheat oven to 375 degrees.

In a food processor, combine crumbs, Splenda, and butter; pulse until blended. Add the egg white and pulse until moistened.

Press the mixture  onto the bottom and up the sides of a 9-inch pie plate.

Bake at 375 degrees 8-10 minutes or until lightly browned. Remove from oven and allow to cool completely before filling with your favorite sugar-free filling.

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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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