Crunchy Zucchini and Tomato

• Makes: 4 servings
• Serving Size: 1 slice zucchini and 1 slice tomato
• Carb Grams Per Serving: 7

Ingredients

• 1 medium zucchini, trimmed and cut lengthwise into 4 slices
• Nonstick cooking spray
• 1 large tomato, cut into 4 slices
• 1/4 teaspoon dried Italian seasoning, crushed
• 1/4 teaspoon ground black pepper
• 1/3 cup panko (Japanese-style bread crumbs)
• 1/4 cup finely shredded Parmesan cheese (1 ounce)
• 1 clove garlic, minced

Directions

1. Preheat broiler. Coat both sides of zucchini slices with cooking spray. Sprinkle zucchini and tomato slices with Italian seasoning and pepper.
2. Place zucchini slices on the unheated rack of a foil-lined broiler pan. Broil 4 to 5 inches from the heat about 8 minutes or until crisp-tender, turning once halfway through broiling.
3. Meanwhile, in a small bowl, combine bread crumbs, cheese, and garlic. Place tomato slices on broiler pan next to zucchini slices. Sprinkle tops of vegetable slices with bread crumb mixture. Broil for 1 to 2 minutes more or until topping is golden.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 54 cal., 2 g total fat (1 g sat. fat), 4 mg chol., 105 mg sodium, 7 g carb. (1 g fiber, 2 g sugars), 3 g pro.

Diabetic Exchanges

Lean Meat (d.e): 0.5; Vegetables (d.e): 1;

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                             zippyshare x64 (52.34 mb)

Cottage Cheese with Raspberry Honey

• Makes: 4 servings
• Serving Size: 2/3cup
• Carb Grams Per Serving: 20

Ingredients

• 2 cups raspberries
• 2 tablespoons honey
• 1 teaspoon finely shredded lemon peel
• 2 cups low-fat cottage cheese
• 2 tablespoons roasted, salted sunflower seed kernels
• Lemon peel twists (optional)

Directions

1. Place 1 cup of the raspberries in a food processor; cover and process until pureed. Strain raspberry mixture through a fine-mesh sieve. In a small bowl, combine the raspberry puree, honey, and shredded lemon peel.
2. Divide cottage cheese among four individual bowls. Top with raspberry-honey mixture; gently stir once or twice. Top with the remaining 1 cup raspberries and the sunflower seed kernels. If desired, garnish with lemon peel twists.

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 169 cal., 4 g total fat (1 g sat. fat), 5 mg chol., 476 mg sodium, 20 g carb. (4 g fiber, 15 g sugars), 16 g pro.

Diabetic Exchanges

Fat (d.e): 0.5; Fruit (d.e): 1; Lean Meat (d.e): 2

Pesto Chicken with Summer Squash

• Makes: 4 servings
• Serving Size: 3 ounces cooked chicken, 1 piece zucchini, and 1 piece yellow squash
• Carb Grams Per Serving: 8

Ingredients

• 1 pound skinless, boneless chicken breast halves
• 2 small zucchini (12 ounces total), halved lengthwise
• 2 small yellow summer squash (12 ounces total), halved lengthwise
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 cup purchased basil pesto

Directions

1. Preheat broiler. Sprinkle chicken, zucchini, and yellow squash with salt and black pepper. Place chicken breast halves on the unheated rack of a foil-lined broiler pan. Broil about 5 inches from the heat for 5 minutes.
2. Turn chicken; place vegetables on rack with chicken. Spoon pesto over chicken and vegetables. Broil 5 to 7 minutes more or until chicken is no longer pink (170 degrees F) and vegetables are tender.
3. Slice chicken and serve with zucchini and yellow squash pieces. Makes 4 (3 ounces cooked chicken, 1 piece zucchini, and 1 piece yellow squash each) servings

Nutrition Facts Per Serving:

Servings Per Recipe: 4
PER SERVING: 230 cal., 9 g total fat (2 g sat. fat), 71 mg chol., 364 mg sodium, 8 g carb. (3 g fiber, 2 g sugars), 30 g pro.

Diabetic Exchanges

Lean Meat (d.e): 4; Fat (d.e): 0.5; Vegetables (d.e): 1

Kansas City Barbecue Seasoning

Ingredients

• 1 cup sugar
• 1/4 cup seasoned salt
• 1/4 cup paprika
• 1/4 cup barbecue spice
• 1/4 cup garlic salt
• 2 tablespoons onion salt
• 2 tablespoons celery salt
• 2 tablespoons chili seasoning (1/2 of a 1-1/4-ounce envelope)
• 2 tablespoons black pepper
• 1 tablespoon ground ginger
• 1 tablespoon lemon-pepper seasoning
• 1 teaspoon ground thyme
• 1/2 teaspoon ground red pepper

Directions

1. In a medium bowl, combine all ingredients. Store in an airtight container.
2. To use, sprinkle lightly on beef, ribs, pork, or chicken (do not rub in) before grilling. Cook with an indirect method (sugar in the recipe may caramelize if you cook the rub directly over the coals). Makes 2 -2/3 cups seasoning.

Towering Tostadas (super fast tostada, low-calorie, satisfying meal)

Ingredients

• 1 1/4 cup (1/2 of an 18-ounce tub) taco sauce with shredded chicken
• 4 6 inches tostada shells
• 3/4 cup shredded, peeled jicama; shredded carrot; packaged shredded broccoli (broccoli slaw mix), or canned black beans, rinsed and drained
• 1/3 cup shredded colby and Monterey Jack cheese (about 1 ounce)

Directions

1. In a small saucepan cook chicken mixture until heated through. Divide evenly on four tostada shells. Top with jicama, carrot, broccoli slaw, and/or black beans. Sprinkle with cheese. Makes 4 servings.

Nutrition Facts (Towering Tostadas)

• Per serving:
• 174 kcal cal.,
• 8 g fat
• (3 g sat. fat,
• 0 g polyunsaturated fat,
• 2 g monounsatured fat),
• 40 mg chol.,
• 645 mg sodium,
• 14 g carb.,
• 2 g fiber,
• 1 g sugar,
• 9 g pro.
• Percent Daily Values are based on a 2,000 calorie diet.

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