ALFREDO-SAUCED CHICKEN WITH FETTUCCINE

6-oz dried whole-grain or low carb fettuccine

Nonstick cooking spray

3 tsp butter

1 lb boneless, skinless chicken beat halves, cut into bite-size pieces

1 cup sliced fresh mushrooms

1/4 cup finely chopped onion

1 garlic clove, minced

1/2 cup reduced sodium chicken broth (may use white wine)

1 1/2 cups half-and-half

3 tbsp white whole wheat flour (or you favorite whole-grain flour)

1/2 cup sour cream

1/2 tsp salt

1/8 tsp black pepper

1 cup halved cherry tomatoes

1/2 cup finely shredded Parmesan cheese

2 tbsp thinly sliced green onion

2 tbsp finely shredded Parmesan cheese

In a Dutch oven cook fettuccine according to package directions, except omit the salt. Drain well. Return to hot Dutch oven and cover to keep warm.

Meanwhile, coat a large nonstick skillet with cooking spray. Heat over medium heat. Add 2 teaspoon of the butter. Add chicken and cook about 8 minutes or until the chicken is cooked through, stirring occasionally. Remove chicken, cover and keep warm.

Add remaining butter to the hot skillet. Add mushrooms, onion and garlic; cook until tender, about 3 minutes. Stir in the chicken broth (or wine) and the cooked chicken.

Meanwhile, in a medium bowl whisk together half-and-half and flour until smooth. Whisk in sour cream, salt and pepper. Stir sour cream mixture into chicken mixture in skillet. Cook and stir over medium heat just until bubbly; cook, stirring, 2 more minutes. Add tomatoes and the 1/2 cup of Parmesan cheese, stirring until cheese is melted.

Transfer fettuccine to a serving platter. Spoon chicken-Parmesan mixture over the fettuccine mixture. Sprinkle with the green onion and the 2 tablespoons of Parmesan cheese.

Yield: 6 servings of 3/4 cup chicken mixture and 1/3 cup pasta mixture.

Per serving: 340 calories, 26g protein,34g carbs, 516mg sodium

file photo of this recipe

CONFETTI SPAGHETTI

For this recipe to be diabetic friendly you must use the whole-grain spaghetti or your favorite low carb pasta.

1 pkg (12-oz) whole-wheat spaghetti (I always use thin spaghetti.)
1 1/2 lbs lean ground beef (or bulk Italian sausage)
1 medium-size green bell pepper, chopped
1 medium yellow onion, chopped
1 can diced tomatoes, do not drain
1 can (8-oz) tomato sauce
1 1/2 tsp Splenda Brown Sugar Blend*
1 tsp salt
1 tsp chili powder
1/2 tsp freshly ground black pepper
1/4 tsp garlic powder
Dash of cayenne pepper
3/4 cup low-fat shredded cheese (cheddar, mozzarella, etc of your choice)

Preheat oven to 350 degrees.

Cook spaghetti according to package directions; drain.

While spaghetti cooks, in a large skillet, cook the beef, bell pepper and onion over medium heat until beef is browned; drain well.

Return beef mixture to skillet and stir in the tomatoes, tomato sauce, Splenda, and all the spices. Add the drained spaghetti to the skillet.

Spray a 9 X 13-inch baking dish or pan with nonstick cooking spray and transfer spaghetti mixture to the dish. Cover and bake for 30 minutes at 350 degrees.

Remove the cover from dish, sprinkle cheese over the top and continue to bake for 5 minutes or until the cheese is melted. 

Yield: 12 servings

Note: This is my diabetic version of a TOH recipe from around 20 years ago. After being diagnosed as a diabetic I reworked this recipe to be diabetic-friendly. If you don't want to use beef, substitute an equal amount of ground chicken or turkey.

*If you prefer to use regular brown sugar, use only 1 teaspoon.

SPINACH-BASIL PESTO PASTA

1 pkg (14.5 oz) multigrain spaghetti such as Barilla Protein Plus, for example

1/2 cup packed fresh basil (+ additional for garnish, if desired)

1/2 cup baby spinach

1/4 cup packed fresh parsley

1 large garlic clove

1/2 cup part-skim ricotta cheese

1/4 cup chicken broth

4 tbsp extra-virgin olive oil

2 tbsp chopped walnuts

2 tbsp grated Romano cheese (+ additional for garnish, if desired)

1/4 cup chopped onions

1 cup halved cherry tomatoes

Cook spaghetti per package directions, drain and keep warm.

In a food processor, pulse basil, spinach, parsley and garlic until finely chopped. Add ricotta, broth, 2 tablespoons of the oil, walnuts and Romano. Process until smooth, about 1 minute. Season with salt and pepper, if desired.

In a skillet, heat the remaining 2 tablespoons of oil over medium heat. Add the onions and cook, stirring, until tender, about 4 minutes. Add the tomatoes and cook 1 minute. 

In a large bowl, gently toss the spaghetti, pesto mixture and tomato mixture. If desired, garnish with the additional Romano and basil.

Yield: 8 servings

Per serving: 279 calories, 39g carbs, 13g protein, 4g fiber, 167mg sodium, 9g fat (2g sat)

file photo for reference only

basic recipe First for women 2024

HOT BACON AND ONION PASTA SALAD

1 lb whole-grain rotini or your favorite low-carb rotini

1 large onion
1 garlic clove
1 lb bacon
1/2 cup vinegar
1/2 cup Splenda or Stevia granulated (If you tolerate sugar, you may substitute any amount of the sweetener. Sugar measures the same.)
1/2 cup prepared mustard

Cook rotini as directed on the package; drain well.

While rotini cooks fry the bacon crisp and drain on paper towels. Reserve enough of the bacon drippings to sauté the onion and garlic together in the pan.  When the onions are transparent, reduce the heat under the skillet and add the vinegar, mustard, and Sweetener and mustard.

Crumble the drained bacon into the skillet mixture.

In a heatproof bowl, toss the pasta with the cooked dressing mixture.

Serve this dish warm.

file photo for reference

LEMON CHICKEN PICCATA - 2

1 lb whole grain or your favorite low carb linguine

2 boneless, skinless chicken breasts, butterflied, or 4 chicken breast cutlets

1/4 cup flour + 1 1/2 tbsp, divided

3 tbsp lemon zest, divided

2 tbsp olive oil

6 tbsp unsalted butter, divided

1 1/2 cups chicken broth

1/2 cup lemon juice

1/2 cup heavy cream 

Chopped fresh parsley for garnish, optional

Lemon wedges for garnish, optional

Salt and pepper to taste

Cook the linguine in salted water according to the package directions.

Season chicken breasts on both sides with salt and pepper. Place 1/4 cup flour in a medium bowl and add 1 tablespoon lemon zest and a pinch of salt and pepper. Heat a large sauté pan over medium-high heat with olive oil and 2 tablespoons butter.

Cover the chicken in the flour mixture, shaking off any excess. In the sauté pan, cook the chicken on both sides until golden brown, about 3 minutes per side.

Transfer the chicken to a plate and reduce the heat to medium-low. In the sauté pan, add the remaining 4 tablespoons of butter and sprinkle in 1 1/2 tablespoons of flour. Whisk in the chicken broth, 1 tablespoon lemon zest, 1/2 cup lemon juice. Continue whisking and allow the sauce to come to a simmer and thicken, about 3 to 4 minutes. Once thickened, stir in the heavy cream.

Toss the linguine in half of the sauce and save the remaining sauce. Divide the pasta onto four plates and serve the chicken on top. Ladle with the reserved sauce and garnish with the lemon zest, parsley and lemon wedges, if using.

wonderfulseedlesslemons.com

CHEESY CHICKEN LASAGNA

Serve with a green salad that has beans, real bacon bits, and chopped boiled eggs as toppings and a sugar-free salad dressing for a healthy meal.

2 (12 oz) cans fat-free evaporated milk 
1 (1 oz) pkg. dry Ranch dressing mix
3 cups cubed, cooked, chicken
1/8 tsp pepper
1 (12-oz) whole-wheat or low carb lasagna noodles, cooked (important not to use reg pasta)
1 1/2 to 2 cups cheddar cheese, grated
1 1/2 to 2 cups mozzarella cheese, grated

Preheat oven to 350 degrees.
Spray a 9×13-inch baking pan or dish with nonstick cooking spray; set aside. 

Cook the chicken and noodles first at the same time. Once noodles are done, rinse in cold water and set aside (it keeps them from sticking together). 

Combine evaporated milk and Ranch dressing in a 3-quart heavy saucepan. Heat over low heat, stirring frequently until dry ingredients are dissolved. Stir in chicken and pepper. Simmer, uncovered, 25 minutes, stirring frequently. 

Layer half of lasagna noodles, poultry sauce, and cheese in prepared 9×13 pan. Repeat layers again. Bake at 350 for 35-40 minutes or until hot and bubbly. Let rest 10 minutes before serving.

Popular recipe repeated from 2013.

PUMPKIN PENNE

Pumpkin is a very healthy food and should not be put on the back shelf until Thanksgiving and Christmas.  Eat it year-round.  This Pumpkin Baked Penne is a good way to enjoy pasta and get the benefits of pumpkin. 

1 pkg (14.5-oz) multigrain* penne (always use multi-grain or whole-grain pastas!)
1 tsp canola or olive oil
1 small onion, chopped
3 garlic cloves, minced
3/4 cup low-fat ricotta cheese
1/2 cup reduced-sodium chicken broth
1 can (15-oz) pumpkin
1 can (28-oz) crushed tomatoes
1 tbsp Italian seasoning
3/4 tsp red pepper flakes
1 cup shredded reduced-fat mozzarella cheese
1/3 cup grated Parmesan cheese

Preheat oven to 375 degrees.

Cook the pasta according to package directions leaving out any salt or butter/oils; drain.

In a large saucepan or a Dutch oven, heat the olive or canola oil.  Add the onion and garlic, cooking and stirring for about 3 minutes to soften.  Add the ricotta cheese, chicken broth, pumpkin, tomatoes, Italian seasoning, and red pepper flakes.  Bring the mixture to a boil then reduce heat and simmer for 5 minutes.  Remove from the heat and stir in the drained pasta.

Lightly spray a 9 x 13-inch baking dish with nonstick cooking spray.  Pour the pasta mixture into the dish and sprinkle with the mozzarella and Parmesan cheeses. 

Bake pasta at 375 degrees for approximately a half hour until bubbly and the cheese is melted and turned a golden brown.

Serve as a side dish to a lean protein item.

*May substitute veggie pasta or your favorite low/no carb pasta.

Yield: 9 servings

 

LEMON AND PARSLEY LINGUINE

1/2 lb whole-wheat or your favorite low/no carb linguine

3 tbsp extra-virgin olive oil
2 medium cloves garlic, pressed
1 tsp finely grated lemon peel
2 tbsp chopped fresh flat-leaf parsley
2 tsp fresh lemon juice

2 tbsp shredded mozzarella cheese, optional

Cook linguine in large pot of boiling salted water until tender but firm, stirring occasionally. Drain, reserving 1 cup of the liquid.

Meanwhile heat the olive oil in a large skillet over medium heat. Add garlic and sauté until golden, approximately 1 minute. Add the lemon peel and cook about a half minute. Remove from the heat.

Add the well-drained linguine to the garlic skillet. Return to the heat and mix in the parsley. Add the lemon juice and 1/2 cup of the reserved liquid. Season with salt and pepper, if desired. Toss until heated through. Add more of the reserved liquid, if needed.

Sprinkle with the cheese, if using.

Yield: 4 servings

Notes: I suggest a small serving of lean meat for protein with this pasta.
Whole-wheat pasta works fine for me. My son-in-law who is also a diabetic uses vegetable pastas. Choose what works best for you!

file photo

CAPRESE PASTA SALAD

8-oz dried multigrain penne pasta

1 pint cherry tomatoes or grape tomatoes, halved

4-oz fresh mozzarella cheese

1 medium yellow bell pepper, coarsely chopped

1/2 cup fresh basil, torn

2 tbsp balsamic vinegar

2 tbsp olive oil

1 tsp Dijon mustard

2 garlic cloves, minced

1/2 tsp salt

1/4 tsp pepper

Cook pasta according to package directions. Rinse under cold running water to cool; drain well.

In a serving bowl, combine pasta, tomatoes, cheese, bell pepper and basil. In a screw-top jar, combine vinegar, olive oil, mustard, garlic, salt and pepper. Cover and shake well. Pour over salad and toss to coat.

Yield: 6 servings

Per serving: 251 calories, 9g fat (3g sat), 13mg cholesterol, 292mg sodium, 30g carbs, 11g protein

Diabetic Exchanges: .5 vegetable, 2 starch, .5 high-fat meat, 1 fat

An easy salad to take to work, etc as shown above

TASTY PASTA SALAD

2 cups whole grain or your favorite low/no carb bow tie or spiral pasta

1 1/2 cups fresh mushrooms, sliced thin

1 medium tomato, chopped

1 small cucumber, sliced thin

1 can (14-oz) artichoke hearts, rained & quartered

1/4 cup green onions, chopped

2/3 cup sugar-free vinaigrette dressing

3 tbsp parmesan cheese

In a large bowl, combine pasta and all the veggies. Pour the dressing over the pasta and veggies, cover and marinate in the refrigerator 1 to 2 hours. Drain the salad and sprinkle with the cheese. Toss lightly. Serve on a bed of salad greens.

Yield: 6 servings

file photo for reference only - not this recipe

BAKED THREE-CHEESE BEEFY ZITI

Diabetics should not substitute regular pasta for the ones listed. It is important that diabetics avoid regular pastas.

1 pkg (12-oz) uncooked whole-grain (or your favorite low/no carb) ziti pasta

1 lb lean ground beef

1/2 cup sliced or button mushrooms, optional
3 cups sugar-free or low-sugar marinara or pasta sauce
1 pkg (8-oz) shredded mozzarella cheese
1/2 cup freshly grated Parmesan cheese
1 cup ricotta cheese
3 tbsp pesto sauce
1/4 tsp crushed red pepper
Fresh grated Parmesan cheese

Cook pasta according to pkg directions; drain.

While pasta cooks, brown the ground beef in a nonstick skillet and drain well.

In a large mixing bowl combine the cooked pasta with the browned beef and mushrooms, if using.  Add the 2 cups of the marinara sauce, half the mozzarella cheese, half the Parmesan cheese, the ricotta cheese, pesto sauce and red pepper.  Stir until well blended.

Spray a 9 x 13 x 2-inch baking dish with nonstick cooking spray.  Spoon the ziti-beef mixture into the baking dish.  Spoon the last cup of marinara sauce over the casserole.  Sprinkle with the remaining halves of the Mozzarella and Parmesan cheeses.

Bake the casserole at 400 degrees for 30 minutes or until the cheeses are melted and the casserole is bubbly.  Serve with additional grated Parmesan cheese.

Yield: 6 to 8 servings

file photo for reference only

BAKED VEGETABLE ZITI

2 cups uncooked whole-grain ziti

1/2 tbsp olive or canola oil
2 cups sliced fresh mushrooms
3 cups zucchini wedges (about 1/4-inch thick)
1/4 tsp salt
1 tsp Italian seasoning
1/2 cup part-skim ricotta cheese
2 cups low-sugar or sugar-free pasta sauce, divided
1/2 cup shredded mozzarella cheese
2 tbsp grated Parmesan cheese, optional

Fresh chopped parsley or basil (your choice) as garnish, optional

Bring a large pot of water to a boil and add the ziti; cook 7 to 9 minutes or until al dente. Drain well and rinse. (Yes, rinse the pasta.  I know Italians say never rinse the pasta.  Diabetics need to rinse the pasta to get rid of excess starch!)

Preheat oven to 400 degrees.

Heat oil in a large nonstick skillet over medium-high heat.  Add the mushrooms; cook 2 to 3 minutes until slightly browned.  Stir in zucchini, salt, and Italian seasonings.  Remove from heat and set aside.

In a medium mixing bowl, combine the drained ziti, ricotta cheese, and 1 1/2 cups of the pasta sauce.

Spray the bottom on an 8-inch square baking dish with nonstick cooking spray.  Spoon half the ziti mixture into the dish. Layer the mushroom mixture over the pasta; top with the remaining ziti mixture. Pour the remaining pasta sauce over the top.  Sprinkle the mozzarella cheese over all.

Bake at 400 degrees for 20 minutes or until the cheese is melted and has some browned spots.  Remove from oven and let stand 15 minutes before serving.

Sprinkle servings with Parmesan cheese, if using.

Yield: 4 servings
Per serving: 340 calories, 49 g carbs, 16 g protein, dietary fiber 7 g Note: The carb count is high but the carb to protein ratio meets the standard for diabetics.

Note: Serve with a salad or a green vegetable such as broccoli.  Skip the garlic bread!

le photo

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.

file photo

CREAMY MAC AND CHEESE

If you are like me, a diabetic who loves macaroni and cheese, maybe this recipe will work for you. By using whole-wheat macaroni, this recipe that has 24 grams carbs - 1 gram fiber to 20 grams of protein per serving, becomes workable for most diabetics on an occasional basis. I do not recommend this as an everyday menu item. You can also substitute your favorite low-carb pasta to lower the carb count.

1/3 cup finely chopped onion
3 1/2 cups cooked whole-wheat elbow macaroni
1 3/4 cups shredded reduced-fat cheddar cheese
2 tbsp minced fresh parsley
1/2 cup fat-free evaporated milk
1 3/4 cups low-fat or fat-free cottage cheese
1 tsp Dijon mustard
1/2 tsp salt
1/4 tsp freshly ground black pepper

Preheat oven 350 degrees.
Spray a 1 1/2-quart baking dish with nonstick cooking spray; set aside.

In a microwave-safe bowl, cover and microwave onion on high for 2 minutes or until tender; drain. Add the macaroni, cheddar cheese and parsley.

In a blender or food processor, combine the milk, cottage cheese, mustard, salt and pepper; cover and process until smooth. Stir into the macaroni mixture. Pour into the prepared baking dish and bake at 350 degrees for 20-25 minutes or until lightly browned.

Yield: 8 servings
Per Serving of 2/3 cup: 229 calories, 6 g (4 sat) fat, 19mg cholesterol, 491 mg sodium, 24 g carbs, 20 g protein
Diabetic Exchanges: 2 starch, 1/2 lean meat

file photo

LASAGNA WITH TURKEY SAUSAGE

This recipe makes lasagna acceptable for a diabetic's diet. Remember to control your portion size! And leave off the garlic bread. This recipe as is has almost equal carbs and proteins, that is good for diabetics.

9 uncooked whole-wheat lasagna noodles (or your favorite low-carb)
1 carton (15-oz) ricotta cheese
1 tbsp spoon dried basil
1 egg, beaten
16-oz shredded low-fat mozzarella cheese, divided
1 lb Italian turkey sausage, cooked, crumbled, drained
1 cup finely chopped red bell pepper
5 cups low-sugar or sugar-free spaghetti sauce (yes, it is available)
1 tbsp fresh parsley for garnish, if desired

Cook noodles according to package directions; drain.

While noodles cook, preheat oven to 350 degrees. In a medium bowl, combine ricotta cheese, basil, egg and 1 cup of the mozzarella; mix together well.

In a small bowl, combine the sausage and bell pepper.

Spread 1/2 cup of the spaghetti sauce in the bottom of an ungreased 9 x 13-inch baking dish. Top with 3 of the cooked noodles. Spread 1 1/2 cups of the spaghetti sauce over the noodles. Top with half the ricotta mixture then half the sausage/pepper mixture. Sprinkle with 1 1/2 cups of the mozzarella cheese. Top with 3 noodles, 1 1/2 cups spaghetti sauce, remaining ricotta mixture, remaining sausage mixture, 3 noodles then remaining spaghetti sauce. Cover tightly with foil.

Bake at 350 degrees for 50 minutes. Uncover dish; sprinkle with remaining mozzarella cheese. Cover and bake an additional 15 minutes or until hot and bubbly. Uncover and let stand 15 minutes. Sprinkle with parsley before serving, if desired.

Yield: 12 servings

Per serving: 380 calories, 25 g total carbs, 2 g sugar, 24 g protein

file photo

ITALIAN TURKEY MEATBALLS WITH MOSTACCIOLI

This recipe is for those times when you just really have a craving for some pasta and meatballs. This is a once-in-awhile dish for diabetics. Also, a good dish when entertaining as it is so tasty others won't even realize you are serving a "diabetic" dish. It is also a good idea for "pitch-in" dinners. Others will enjoy it but you will know it is a dish that is okay for you to eat. You can reduce the carbs by using your favorite low-carb pasta. As is, it is well over the ratio of 30% as many proteins as carbs per meal.

1 pkg (9-oz) frozen spinach, thawed and squeezed dry
6 slices turkey bacon, cooked, crumbled
2 lb lean ground turkey*
3/4 cup Italian Style Breadcrumbs
1/4 cup grated Parmesan cheese
2 garlic cloves, minced
2 eggs, beaten
1 pkg (16-oz uncooked whole-grain mostaccioli (reduce carbs by using your favorite low-carb pasta)
1 jar (28-oz) spaghetti sauce (read labels for one sugar-free or with a low sugar content)
1 can Italian-style diced tomatoes, do not drain
1 tsp Splenda Granulated
Shredded Parmesan cheese for garnish, if desired

Preheat oven to 350 degrees.

In a large bowl, combine the spinach, bacon, turkey, breadcrumbs, cheese, garlic, and eggs; mix together well. Shape into meatballs about 1 1/2-inch size; place in a 10 x 15-inch baking pan. Bake at 350 degrees about 20 minutes or until browned and cooked through.

While meatballs bake, cook the pasta according to the package directions, drain.

In a large saucepan, combine the spaghetti sauce, tomatoes and Splenda. Cook the mixture until bubbly and cooked through.

To serve, place meatballs and sauce over the pasta. Garnish with the Parmesan cheese, if desired.

Yield: 8 servings
Per Serving: Approximately - 600 calories, 60 g carbs, 40 g protein
Dietary Exchanges: 4 starch, 1 vegetable, 4 lean meat, 1 fat

*Read the label to be sure your ground turkey does not contain fatty skin.

the file photo

PASTA SHELLS

If you love pasta as much as I do, you don't want to give it up and you don't have to. Here is an old recipe I got back in the 90s that I adapted to be diabetic-friendly and it works fine for me. I hope it will for you, too.

2 1/2 cups uncooked small or medium sized whole-wheat shell macaroni (or your favorite low carb)
8 green onions, sliced thin
2 tsp olive oil
1-pint cherry tomatoes, halved
1/4 lb Canadian bacon, diced
1 1/2 tsp dried basil
1/2 tsp freshly ground black pepper
3/4 cup shredded low-fat mozzarella cheese, divided

Cook shells according to the package directions.

While shells cook, heat oil in a large skillet and sauté onions until tender. Stir in the tomatoes, bacon, basil and pepper; cook, stirring, until the tomatoes are softened.

Rinse and drain the pasta; stir into the tomato mixture. Add half the cheese, stir to blend in.

Transfer mixture a 1 1/2-quart baking dish that has been sprayed with olive oil cooking spray. Sprinkle the remaining cheese over the casserole.

Bake at 375 degrees for 8-10 minutes or until the cheese is melted.
Yield: 4 servings

Note: Diabetics should avoid regular pastas and opt for whole-grain pastas or their choice of low-carb pastas.

file photo

PIZZA IN A BOWL

I love pizza but it raises my blood sugar more than most other foods. I find this a good alternative when I crave pizza. The meat, mushrooms, whole-grain pasta, etc help to keep my blood sugar in line. To lower the carbs you can use your favorite low-carb pasta if whole-grain doesn't work for you. Personally, white whole wheat or regular whole-wheat works fine for me.

1 lb lean ground beef (or ground turkey)
2 cups sliced fresh mushrooms
1 large green bell pepper, chopped
1 medium onion, diced
3 cups whole-grain pasta, parboiled for 3 minutes, drained
1 can (15-oz) pizza sauce (watch sugar content)
1 1/2 cups water
1 1/2 tsp Italian seasoning
1/4 tsp salt
3/4 cup shredded Mozzarella cheese

Spray the bottom of a Dutch oven and cook the beef, mushrooms, bell pepper and onion 5 minutes or until meat is browned. Drain if you have grease from the meat.

Stir in the pasta, pizza sauce, water, Italian seasoning and salt. Bring mixture to a boil; reduce heat to low and cover. Simmer 15 to 20 minutes or until pasta is tender. Sprinkle cheese over the top and let set about 5 minutes for cheese to melt.

Yield: 6 servings

file photo

PEPPER RICOTTA PRIMAVERA

Note: This recipe and photo are from TOH. 

• 1 cup part-skim ricotta cheese
• 1/2 cup fat-free milk
  
• 4 teaspoons olive oil
• 1 garlic clove, minced
• 1/2 teaspoon crushed red pepper flakes
• 1 medium green pepper, julienned
• 1 medium sweet red pepper, julienned
• 1 medium sweet yellow pepper, julienned
• 1 medium zucchini, sliced
• 1 cup frozen peas, thawed
• 1/4 teaspoon dried oregano
• 1/4 teaspoon dried basil
• 6 ounces fettuccine, cooked and drained (I suggest whole-grain pastas)
• Whisk together ricotta cheese and milk; set aside. In a large skillet, heat oil over medium heat. Add garlic and pepper flakes; saute 1 minute. Add next 7 ingredients. Cook and stir over medium heat until vegetables are crisp-tender, about 5 minutes.
• Add cheese mixture to fettuccine; top with vegetables. Toss to coat. Serve immediately.
• Yield: 6 servings of 1 cup each

• 1 cup: 229 calories, 7g fat (3g saturated fat), 13mg cholesterol, 88mg sodium, 31g carbohydrate (6g sugars, 4g fiber), 11g protein. Diabetic Exchanges: 2 starch, 1 medium-fat meat, 1/2 fat.

• 

LINGUINE WITH CLAM SAUCE

2 cans (6.5-oz each) minced clams, undrained

1/2 cup sugar-free or low-sugar Italian salad dressing
1 large tomato, chopped
1/2 cup sliced pitted ripe olives
1/4 cup grated Parmesan cheese
1/4 cup chopped fresh parsley
freshly ground black pepper, optional
8-oz whoe-wheat linguine  (or your favorite low-carb substitute), cooked according to package directions and drained

In a large skillet, bring the clams and salad dressing to a boil; boil 1 minute. Remove skillet from heat.

Stir the tomato, olives, Parmesan, parsley and pepper, if using, into the skillet.

Toss the hot linguine with the clam sauce until coated.

Yield:4 servings

file photo