All Recipes for Diabetes

3 Fruit Smoothie

Ingredients

  • 4 kiwi fruit, peeled
  • 1 cup pineapple tidbits
  • 1 cup strawberries, halved
  • Directions

  • Purée each fruit separately in a blender.
  • Pour the strawberry purée into three glass tumblers. Carefully spoon the kiwi fruit purée into the glasses to form a separate layer. Spoon the pineapple purée over the kiwi layer and serve with spoons or thick straws.
  • Total time: 15 min
    Preparation time: 7 min
    Chill time: 0

    Agua de Jamaica

    Ingredients

  • 8 cups water
  • 1/2 cup sugar
  • 5 cups ice
  • 2 cups dried hibiscus flowers (Jamaica flowers)
  • Directions

  • Heat water, adding hibiscus once it has come to boil.
  • Let simmer for a few minutes.
  • Take off heat, and let cool for about 30 minutes.
  • Pour liquid through a sieve, then stir in sugar and ice.
  • Serve cold.
  • Total time: 45 min
    Preparation time:

    Agua de Jamaica (sugar free)

    Ingredients

  • 8 cups water
  • 12 packets artificial sweetener
  • 5 cups ice
  • 2 cups dried hibiscus flowers (Jamaica flowers)
  • Directions

  • Heat water, adding hibiscus once it has come to boil.
  • Let simmer for a few minutes.
  • Take off heat, and let cool for about 30 minutes.
  • Pour liquid through a sieve, then stir in sugar and ice.
  • Serve cold.
  • Total time: 45 min
    Preparation time:

    Agua Fresca (Cantaloupe Drink)

    Ingredients

  • 1 cup cubed cantaloupe
  • 1 cup cold water
  • ½ teaspoon Splenda
  • 1 tablespoon fresh lime juice
  • 1 cup crushed ice
  • Directions

  • Process the cantaloupe, lime juice, Splenda, and water in a blender just long enough to form a coarse pulp. Transfer to a large pitcher.
  • Total time: 5 min
    Preparation time: 5 min

    Aguadito (Peruvian Chicken Soup)

    Ingredients

  • 6 boneless skinless chicken breast halves
  • ½ cup chopped cilantro
  • ½ cup minced yellow ají (Peruvian chili pepper)
  • 1 tablespoon minced garlic
  • 1 large, chopped onion
  • 1 cube chicken stock (bouillon cube)
  • 1 chopped red pepper
  • 1 cup of peas
  • 2 cups of rice
  • 3 peeled yellow potatoes
  • 10 cups of water
  • 1 teaspoon each: salt, pepper and cumin
  • Directions

  • Season chicken with salt, pepper and cumin.
  • Roast chicken in a medium hot oven (350°F) oven or heat in a large skillet over stove top for 20 minutes
  • Cook until browned on all sides. Remove from heat.
  • In a large pot add the onion, garlic and chili
  • Wait until it browns, then add the bouillon cube and the cilantro.
  • Fry a few minute, then add the peas and red pepper.
  • Add water, chicken, rice and potatoes.
  • Add salt, cover and cook until the mixture is thick.
  • Serve hot.
  • Total time: 45 min
    Preparation time:

    Almond Cranberry Muffins

    Ingredients

    3 cups flour
    ½ cup Splenda
    2 teaspoons baking powder
    1 teaspoon baking soda
    ¼ teaspoon salt
    16 ounces reduced-fat sour cream
    1/3 cup skim milk
    ¼ cup oil
    ½ teaspoon almond extract
    2 eggs
    1 cup dried cranberries
    ¼ cup slivered almonds

    Directions

    1. Preheat oven to 375°. Grease and flour muffin pans, or use paper liners.
    2. Mix flour, Splenda, baking powder, baking soda, and salt. In a separate bowl mix sour cream, milk, oil, extract, and eggs until blended.
    3. Stir sour cream mixture into flour mixture until just moistened. Stir in cranberries and almonds.
    4. Bake for 30 minutes until tops slightly browned.

    Total time: 45 min
    Preparation time: 15 min

    Angel Cake with Berries

    Ingredients

    1 package (4-serving) vanilla sugar-free pudding mix
    1½ cups skim milk
    2 teaspoons vanilla or almond extract
    ½ prepared angel food cake
    1 carton (8-ounce) fat-free frozen whipped topping, thawed
    1½ cups frozen, unsweetened raspberries or strawberries
    Cooking spray

    Directions

    1. At least 3 hours before serving, prepare pudding according to package directions, but use only 1½ cups skim milk.
    2. Add vanilla or almond extracts to pudding, mix well, and chill.
    3. At least 2 hours before serving slice angel food cake into thin strips with serrated knife.
    4. Fold half of thawed whipped topping into chilled pudding.
    5. Spray 9x9 inch dish lightly with cooking spray. Place a third of cake slices in bottom of dish. Cover with a third of pudding; then sprinkle with a layer of frozen berries.
    6. Repeat to make 3 layers. Spread remaining whipped topping over top of dessert. Chill at least 2 hours before serving. Cut into 12 squares and serve cold.

    Total time: 3 hrs 20 min
    Preparation time: 20 min
    Chill time: 2 hours

    Anne's Dip

    Ingredients

  • 8 oz cream cheese
  • ¼ cup chopped chutney
  • 1 tsp curry powder
  • ¼ cup ground almond
  • Directions

  • Mix all ingredients, add small amount of milk if needed.
  • Total time: 0 min
    Preparation time:

    Apple and Pineapple Chill

    Ingredients

    1 can (20-ounce) crushed pineapple in its own juice
    1 small apple, grated
    1 package unflavored gelatin
    ½ cup cold water
    Non-fat whipped topping

    Directions

    1. Combine crushed pineapple and unflavored gelatin in a saucepan. Allow gelatin to soften 5 minutes.
    2. Bring to a boil, stirring to dissolve gelatin. Remove from heat. Stir in cold water.
    3. Fold in grated apple. Chill until firm.
    4. Top with 2 tablespoons non-fat whipped topping to serve.

    Note: Gel will turn the color of the apple peel unless folded after the mixture begins to set, or peel the apple before grating.

    Total time: 3 hrs 11 min
    Preparation time: 10 min
    Chill time: 3 hours

    Apple Raisin Bread Pudding

    Ingredients

    4 cups “lite” white bread cubes (about 6 slices)
    1 medium apple, chopped
    1 cup raisins
    2 large eggs
    12 ounces non-fat evaporated skimmed milk
    ½ cup apple juice
    ¼ cup Splenda
    1½ teaspoons cinnamon
    Cooking spray

    Directions

    1. Preheat oven to 350°. Spray an 11x7 inch baking dish with cooking spray.
    2. Combine bread cubes, apple, and raisins.
    3. Beat eggs in a medium bowl. Stir in evaporated milk, apple juice, Splenda, and cinnamon; mix well.
    4. Pour egg mixture over bread mixture, pressing bread into egg mixture. Let stand for 10 minutes. Pour into baking dish.
    5. Bake at 350° for 40-45 minutes, or until set and apples tender.

    Total time: 1 hr
    Preparation time: 20 min

    Apple-Berry Crisp

    Ingredients

    1 large apple
    ¾ cup fresh or frozen unsweetened blueberries
    4 packets Equal
    ¼ teaspoon cinnamon
    ¼ cup uncooked oats
    ¼ cup flour
    1 tablespoon brown sugar
    1 tablespoon chopped pecans
    1½ tablespoons low-fat (not non-fat) margarine
    Cooking spray

    Directions

    1. Preheat oven to 350º.
    2. Coat inside of 1-quart heat-proof baking dish with cooking spray.
    3. Peel and slice apple into dish. Add fresh or frozen blueberries and toss lightly.
    4. Combine cinnamon and sweeteners in mixing bowl. Sprinkle over fruit.
    5. In same mixing bowl combine oats, flour, brown sugar, and pecans. Add margarine and mix with fork until crumbly. Sprinkle over fruit in baking dish.
    6. Bake for 20 minutes or just until fruit juices bubble up on sides and in the middle of the dish.

    Total time: 40 min
    Preparation time: 20 min

    Applesauce Cake

    Ingredients

    ¼ cup margarine, softened
    ¼ cup oil
    1 cup Splenda
    ½ cup sugar
    2 eggs, beaten
    1 cup unsweetened applesauce
    2 cups flour
    1 teaspoon baking powder
    ½ teaspoon baking soda
    ¼ teaspoon salt
    1 teaspoon cinnamon
    ½ teaspoon cloves
    ¾ cup raisins
    2 teaspoons powdered sugar, optional

    Directions

    1. Heat oven to 350°
    2. Beat margarine, oil, and sugars very thoroughly; add eggs and applesauce and beat well.
    3. In another bowl, mix flour, baking powder, baking soda, salt, cinnamon, and cloves
    4. Fold in raisins.
    5. Add dry ingredients to wet ingredients nad beat until smooth.
    6. Pour batter into greased 8 x 8 inch baking pan.
    7. Bake at 350° for 35-40 minutes.
    8. (Dust with powdered sugar, if desired, after cooling cake.)
    9. Best if eaten within 1-2 days

    Total time: 1 hr
    Preparation time: 20 min

    Applesauce Molasses Cake 

    Ingredients

    36 ounces unsweetened applesauce
    ¼ teaspoon salt
    1 cup dried apple slices
    1/3 cup shortening
    2-¾ cup flour + 2 tablespoons
    ¾ cup Splenda
    2 teaspoons cinnamon
    1/3 cup molasses
    ¼ teaspoon nutmeg
    2 eggs
    ¼ teaspoon allspice
    6 ounces lowfat buttermilk
    1 teaspoon baking soda
    non-stick cooking spray

    Directions

    1. Spray 2-9" cakepans with cooking spray and dust with 2 tablespoons flour. Heat oven to 350°.
    2. Combine applesauce and apple slices in saucepan; bring to boil and simmer about 20 minutes until thick. Cool.
    3. Combine flour, spices, baking soda, and salt. In another bowl blend shortening, Splenda, molasses, and eggs. Combine dry and wet ingredients, alternating with buttermilk.
    4. Turn into pans, patting batter out towards pan edges. Bake 20 minutes. Cool.
    5. Use applesauce mixture as frosting between each layer and on top.  May serve with fat-free whipped topping (add 15 calories per  2 tablespoons). Refrigerate cake to store.

    Total time: 1 hr
    Preparation time: 20 min

    Arroz con Pollo (Chicken with Rice)

    Ingredients

  • 4 skinless, boneless chicken breast halves (about 1.2 pounds)
  • ½ teaspoon salt
  • 1 cup frozen green bell pepper, chopped
  • 1 ½ teaspoons minced garlic
  • 1 cup long-grain white rice
  • 1 14.5-ounce can chicken broth
  • ½ cup white wine
  • 1 14.5-ounce can stewed tomatoes
  • 1 cup onion pearls
  • Directions

  • Cut each breast into 1 inch pieces. Sprinkle chicken with 1/4 teaspoon salt.
  • Heat large skillet and add chicken. Cook until golden. Remove chicken, and set aside.
  • Add green pepper, onions, and garlic to skillet. Cook for 5 minutes.
  • Add rice; cook and stir until rice is opaque, 1 to 2 minutes.
  • Stir in broth, white wine, and tomatoes, followed by remaining salt, pepper, and paprika. Return to a boil. Cover, and simmer for 20 minutes.
  • Return chicken to the skillet, and cook about 5 minutes until chicken is reheated.
  • Total time: 1 hr 15 min
    Preparation time: 15 min
    Chill time: 0

    Asian Chicken Breast

    Ingredients

    Directions

    1. Place chicken breast in a plastic storage bag and pound lightly with the flat side of a meat mallet.
    2. Combine olive oil, soy sauce, garlic, ginger, mustard, salt, and pepper.
    3. Brush chicken breast with marinate mixture.
    4. Refrigerate at least for 2 hours.
    5. Grill on medium-high for about 12 minutes on each side or until internal temperature of 165 ° Fahrenheit.

    Total time: 2 hrs 50 min
    Preparation time: 20 min
    Chill time: 120

    Asparagus Frittata

    Ingredients

    1-½ cup egg substitute (6 egg equivalents)
    2 scallions, chopped
    1/3 cup Parmesan cheese
    2 tablespoons olive oil
    24 asparagus spears, trimmed
    1 teaspoon dried mint

    Directions

    1. Slice trimmed asparagus into 1-inch diagonal pieces. Heat oil in a 10-inch nonstick skillet and sauté asparagus and scallions about five minutes.
    2. Blend egg substitute, cheese and mint. Pour over asparagus and scallions in skillet and cook on medium heat, gently pulling sides back from skillet to cook egg substitute throughout. Cover skillet with lid once egg mixture is half-cooked. Use a spatula to divide into thirds, and turn once.

    Total time: 20 min
    Preparation time: 5 min

    Autumn Vegetable Soup

    Ingredients

    Directions

    1. Warm oil in a large saucepan over medium heat. Add the onion, bell pepper, rosemary, and pepper flakes. Sauté until the onion and bell pepper are tender, about 12 minutes.
    2. Add the squash and cook, stirring frequently, about 2 minutes.
    3. Add the 4 cups broth and the beans. Bring to a boil, reduce the heat to simmer, stirring occasionally, about 25 minutes.
    4. Add the chopped chard and simmer until wilted, about 5 minutes. Thin the soup with more broth if desired.
    5. Preparation time: 5-10 minutes

    Total time: 1 hr
    Preparation time:

    Avocado and Basil Bruschetta

    Ingredients

    Directions

    1. Dice the avocados and reserve.
    2. Combine the diced avocado, tomatoes, onion, olive oil, basil, garlic, salt and, pepper in a bowl.
    3. Top each slice of toasted bread with a heaping tablespoon of the tomato-avocado mixture.
    4. Garnish each with small leaf of basil, if desired.

    Total time: 30 min
    Preparation time: 30 min

    Baked Feta Cheese Dip

    Ingredients

  • 16 oz Feta, crumbled
  • 12-15 cherry tomatoes
  • 1 tablespoon Olive oil
  • 2 teaspoons minced garlic
  • Onion powder
  • Directions

  • Preheat oven to 400 °F.
  • Finely chop cherry tomatoes. Add all ingredients into small baking dish and mix together. Bake 15-20 minutes until olive oil is bubbling. Serve in baking dish with dipping bread.
  • Total time: 0 min
    Preparation time:

    Baked Parmesan Perch

    Ingredients

    8 ounces perch fillets, thawed
    ½ cup bread crumbs, plain
    ¼ cup skim milk
    ½ teaspoon rosemary
    1 tablespoon Parmesan cheese
    Cooking spray

    Directions

    1. Preheat oven to 450°F.  Spray shallow baking pan with cooking spray.
    2. Combine Parmesan cheese, bread crumbs, and rosemary. Dip fillets in milk, then roll in bread crumb mixture.
    3. Place fillet in pan and bake for 15-20 minutes or until fish flakes easily with fork.

    Total time: 35 min
    Preparation time: 15 min

    Baked Pork Chops

    Ingredients

    Hot `n`Spicy Seasoning

    ¼ cup paprika
    2 teaspoons chili powder
    2 tablespoons dried oregano, crushed
    1 teaspoon black pepper
    1 teaspoon garlic powder
    ½ teaspoon red (cayenne) pepper
    ½ teaspoon dry mustard

    Mix all ingredients together. Store in an airtight container.

    (For 2 persons)
    2 lean boneless pork chops (4 ounces each)
    1 egg white
    2 tablespoons evaporated skim milk
    ¼ cup cornflake crumbs
    1 teaspoon Hot `n Spicy Seasoning
    Cooking spray

    (For 4 persons)
    4 lean boneless pork chops (4 ounces each)
    1 egg white
    ¼ cup evaporated skim milk
    ½ cup cornflake crumbs
    1 tablespoon Hot `n Spicy Seasoning
    Cooking spray

    Directions

    1. Preheat oven to 375º.
    2. Trim all fat from chops and discard.
    3. Beat egg white with evaporated skim milk. Place chops in milk mixture. Let stand for 5 minutes, turning chops once.
    4. Mix together cornflake crumbs and Hot`n`Spicy Seasoning in plastic bag.
    5. Remove chops from milk mixture. Drop in plastic bag and shake to coat thoroughly.
    6. Spray a 13 x 9 inch baking pan with cooking spray. Place chops in pan. Sprinkle all remaining crumb mixture on chops.
    7. Bake at 375º for 15 minutes. Turn chops; bake 15-25 minutes more or until no pink remains.

    Total time: 30 min
    Preparation time: 15 min

    Baked Steak Fries

    Ingredients

    3 medium large potatoes
    1 teaspoon garlic powder
    2 teaspoons chili powder
    ½ teaspoon salt
    2 teaspoons onion powder
    non-stick cooking spray

    Directions

    1. Preheat the oven to 425º. Wash and slice each potato into 8 wedges. Spray wedges with non-stick spray.
    2. Combine remaining ingredients in a plastic bag. Add wedges and gently shake to coat.
    3. Bake for 30 minutes.

    Total time: 40 min
    Preparation time: 10 min

    Baked Trout

    Ingredients

  • 2 pounds trout fillet, cut into 6 pieces (any kind of fish can be used)
  • 3 tablespoons lime juice (about 2 limes)
  • 1 medium tomato, chopped
  • ½ medium onion, chopped
  • 3 tablespoons cilantro, chopped
  • ½ teaspoon olive oil
  • ¼ teaspoon black pepper
  • ¼ teaspoon salt
  • ¼ teaspoon red pepper (optional)
  • Directions

  • Preheat oven to 350ºF.
  • Rinse fish and pat dry. Place in baking dish.
  • In a separate dish, mix remaining ingredients together and pour over fish.
  • Bake for 15 to 20 minutes or until fork-tender.
  • Total time: 30 min
    Preparation time:

    Baked Winter Squash

    Ingredients

  • ½ cup finely chopped onion
  • 1 tablespoon margarine
  • 3 cups winter squash, cooked and mashed (or 2 packages - 12 ounces each frozen squash, thawed.
  • ½ cup grated cheese (part-skim mozzarella)
  • ¼ teaspoon pepper
  • Directions

  • Preheat oven to 400°F.
  • Sauté onions in margarine until tender.
  • Combine all ingredients. Place in a 1-quart casserole.
  • Bake uncovered 35 to 45 minutes.
  • Total time: 55 min
    Preparation time:

    Balsamic Chicken

    Ingredients

    Directions

    1. Combine seasonings. Sprinkle seasoning mixture evenly over chicken breast; rub seasonings into chicken breast.
    2. Coat a large skillet with nonstick cooking spray and heat over medium heat.
    3. Add chicken seasoning side down and cook about 5 minutes on each side or until browned.
    4. To prevent splattering, remove skillet from heat. Add vinegar and broth and return skillet to heat.
    5. Cover and simmer about 20 minutes spooning broth mixture over chicken occasionally. Cook until internal temperature reaches 165 ° Fahrenheit.

    Total time: 30 min
    Preparation time:

    Banana Bake

    Ingredients

  • 1 package (3 ounces) fat-free cream cheese, softened
  • ¼ cup backed brown sugar
  • 4 tablespoons skim milk
  • ¼ teaspoon ground cinnamon
  • 5 medium bananas
  • 1 tablespoon margarine
  • Directions

  • Preheat oven to 325ºF.
  • Place the cream cheese, brown sugar, milk, and cinnamon in blender. Cover and blend on high speed until smooth, about 30 seconds.
  • Slice half the bananas into ungreased 1-quart casserole. Dot with margarine; spread with half the cheese mixture. Slice remaining bananas into casserole; spread with remaining cheese mixture.
  • Bake uncovered in 325°F oven until hot and bubbly, 20 to 25 minutes.
  • Total time: 40 min
    Preparation time: 15 min

    Banana Bread

    Ingredients

    Directions

    1. Preheat oven to 350 °F.
    2. Coat loaf pan with cooking spray.
    3. Combine flours, baking soda, and salt.
    4. Mash 3 bananas. Set aside.
    5. Place sugar and butter in a large bowl, and beat with a mixer at medium speed until well blended (about 1 minute).
    6. Add the eggs, banana, yogurt, and vanilla; beat until blended.
    7. Add flour mixture; beat at low speed just until moist.
    8. Spoon batter into loaf pan.
    9. Bake 1 hour or until wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Cool completely on wire rack.

    Total time: 1 hr
    Preparation time: 25 min

    Banana Chocolate Bread

    Ingredients

  • ½ cup margarine, softened
  • 1 cup Splenda
  • 1 cup mashed ripe bananas (2 medium)
  • ¼ cup nonfat milk
  • 2 eggs
  • 1 teaspoon vanilla extract
  • 2 cups flour
  • 1/3 cup unsweetened cocoa
  • 1 teaspoon baking soda
  • ½ teaspoon salt
  • Nonstick baking spray

    Directions

  • Preheat oven to 350°F. Spray loaf pan with nonstick baking spray.
  • In large bowl combine margarine, Splenda, bananas, milk, eggs, and vanilla, beating on medium until well blended.
  • In a separate bowl combine flour, cocoa, soda and salt. Blend into creamed mixture.
  • Pour into pan. Bake 50 to 60 minutes.
  • Total time: 1 hr 30 min
    Preparation time: 20 min

    Banana Chocolate Enchiladas

    Ingredients

  • 1 firm medium banana
  • 2 teaspoons lemon juice
  • 2 flour tortillas (7-8 inches in diameter)
  • 1 tablespoon sugar
  • 1 tablespoon Splenda
  • 1 teaspoon cinnamon
  • 2 tablespoons lite chocolate syrup
  • nonstick cooking spray
  • Directions

  • Heat oven to 450°F. Spray cookie sheet with nonstick spray.
  • Combine sugar, Splenda, and cinnamon.
  • Peel banana and cut lengthwise in half. Sprinkle with lemon juice. Place 1 banana half on each tortilla.
  • Sprinkle banana with cinnamon mixture, reserving some to sprinkle on top.
  • Roll each tortilla around banana half. Place seam side down on cookie sheet. Spray with nonstick cooking spray and sprinkle with remaining cinnamon mixture.
  • Bake about 7 minutes until starting to brown. Remove and place on serving plate. Drizzle with chocolate syrup.
  • Total time: 15 min
    Preparation time:

    Banana Pineapple Pie

    Ingredients

    1½ cups graham cracker crumbs
    1/3 cup reduced-fat margarine
    2 bananas (sliced thinly)
    1 package (8-ounce) fat free cream cheese, softened
    1½ cups skim milk
    1 package (four-serving size) sugar-free instant vanilla pudding
    1 can (20-ounce) crushed pineapple, drained
    ½ tub of an 8 ounce frozen “lite” whipped topping, thawed

    Directions

    1. Mix graham cracker crumbs and reduced-fat margarine with fork or pastry cutter until margarine is cut into crumbs. Wet fingers and press mixture into bottom of baking dish.
    2. Slice bananas and spread evenly over crumb mixture.
    3. Beat softened cream cheese until very smooth and gradually add milk, beating until smooth. Add pudding mix and beat one minute or until mixture begins to thicken. Spoon evenly over bananas.
    4. Spread drained crushed pineapple over the pudding layer.
    5. Spread whipped topping over pineapple layer, making sure to spread to edges of baking dish.
    6. Refrigerate at least one hour, but refrigerating three or more hours is best.
      Cut into 16 slices and serve chilled.

    Total time: 3 hrs 30 min
    Preparation time: 30 min
    Chill time: 3 hours

    Banana Split Oatmeal

    Ingredients

    1/3 cup dry oatmeal, quick-cooking
    1/8 teaspoon salt
    ½ sliced banana
    ¾ cup very hot water
    ½ cup frozen yogurt, non-fat

    Directions

    1. In a microwave safe cereal bowl, mix together the oatmeal and salt. Stir in water.
    2. Microwave on high for one minute. Stir. Microwave on high for another minute. Stir again.
    3. Microwave an extra 30-60 seconds on high power until the cereal reaches the desired thickness. Stir again.
    4. Top with banana slices and frozen yogurt.

    Total time: 5 min
    Preparation time: 5 min

    Banana Walnut Muffins

    Ingredients

    1½ cups flour
    ¾ cup chopped walnuts
    ½ cup toasted wheat germ
    ¼ cup brown sugar, not packed
    ¼ cup Splenda
    1 tablespoon baking powder
    1 teaspoon cinnamon
    ½ teaspoon salt
    ¼ teaspoon nutmeg
    2 ripe bananas, mashed
    ¾ cup skim milk
    4 tablespoons margarine, softened
    1 egg

    Directions

    1. Preheat oven to 400º. Place with 12 paper liners in a muffin pan.
    2. Mix flour, walnuts, wheat germ, brown sugar, Splenda, baking powder, cinnamon, salt, and nutmeg in a large bowl.
    3. Stir in remaining ingredients. Mix until just blended.
    4. Fill muffin liners with mix.
    5. Bake until a toothpick comes out clean, about 40 minutes.

    Total time: 1 hr
    Preparation time: 20 min

    Basil Lemon Green Beans

    Ingredients

  • 2 teaspoons olive oil
  • 1 clove garlic, minced
  • 1½ pounds fresh or frozen green beans
  • 1 cup chopped sweet yellow pepper
  • 1/3 cup chopped fresh basil
  • ½ teaspoon sugar
  • ½ teaspoon grated lemon rind
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 2 tablespoons fresh lemon juice
  • Directions

  • Heat oil in a large nonstick skillet over medium-high heat.
  • Add garlic and sauté 30 seconds.
  • Add peas and yellow pepper. Sauté 2 to 3 minutes or until peas (or beans) are crisp-tender.
  • Add basil, sugar, lemon rind, salt and pepper. Sauté 30 seconds.
  • Add lemon juice and sauté 30 seconds. Serve immediately.
  • Total time: 15 min
    Preparation time:

    Basil Lemon Snap Peas

    Ingredients

  • 2 teaspoons olive oil
  • 1 clove garlic, minced
  • 1½ pounds fresh or frozen sugar snap peas, trimmed
  • 1 cup chopped sweet yellow pepper
  • 1/3 cup chopped fresh basil
  • ½ teaspoon sugar
  • ½ teaspoon grated lemon rind
  • ¼ teaspoon salt
  • ¼ teaspoon pepper
  • 2 tablespoons fresh lemon juice
  • Directions

  • Heat oil in a large nonstick skillet over medium-high heat.
  • Add garlic and sauté 30 seconds.
  • Add peas and yellow pepper. Sauté 2 to 3 minutes or until peas (or beans) are crisp-tender.
  • Add basil, sugar, lemon rind, salt and pepper. Sauté 30 seconds.
  • Add lemon juice and sauté 30 seconds. Serve immediately.
  • Total time: 15 min
    Preparation time:

    Basque Chicken 

    Ingredients

    1.6 pounds skinless boneless chicken breast
    1 tablespoon olive oil
    2 tablespoons water
    Seasoning:
    2 teaspoons paprika
    1 teaspoon garlic powder
    2 tablespoons flour
    2 tablespoons minced onion
    ½ teaspoon black pepper
    ½ teaspoon dried thyme
    ½ teaspoon dried oregano

    Directions

    1. Combine all ingredients for seasoning in plastic container with lid.  Add chicken and shake to coat.  Refrigerate at least 2 hours, shaking several times to coat chicken with seasoning.
    2. Add oil to non-stick skillet. Add chicken and cook to brown.  Add about 2 tablespoons water and cover to steam until chicken is done; about 20 minutes.

    Total time: 1 hr 26 min
    Preparation time: 5 min
    Chill time: 2 hours

    Beef and Broccoli

    Ingredients

  • 1 pound lean boneless beef steak
  • 2 tablespoons soy sauce
  • 1 clove garlic, minced
  • 1½ tablespoons cornstarch
  • ½ teaspoon of ground red pepper
  • 1¼ cups regular strength beef broth
  • ¼ teaspoon ground ginger
  • 2 tablespoons dry sherry
  • ¼ cup olive oil
  • 1 bag frozen broccoli
  • 2 tablespoons water
  • Directions

  • Cut beef along the grain into 1½-inch strips. Then cut each strip across the grain into ¼-inch slanting slices.
  • In a bowl, mix together beef, soy sauce and garlic. Cover with wax paper and let marinate for 15 minutes in the refrigerator.
  • Put the cornstarch, red chile powder, broth, ginger and sherry into a medium bowl.
  • Place large skillet or wok over high heat. When skillet is hot, add 1 tablespoon oil. When oil is hot, add half of meat mixture and stir-fry until meat is browned (2 to 3 minutes). Place meat in a separate bowl and set aside. Repeat with the rest of the meat, using 1 tablespoon more of oil.
  • Pour remaining 2 tablespoons of oil into skillet. When hot, add thawed broccoli and stir-fry for about 1 minute. Add water, cover and cook. Stir frequently until broccoli is tender and crisp (about 3 minutes).
  • Stir the cooking sauce, and add it with the meat to the skillet. Stir until sauce boils and thickens.
  • Total time: 40 min
    Preparation time:

    Beef Barley Soup

    Ingredients

    Directions

    1. Cook beef on medium heat in a Dutch oven for 5 minutes or until browned, stirring frequently.
    2. Remove beef and set aside. Sauté onions, celery, mushrooms, and carrots until tender but crisp, about 5 minutes.
    3. Add beef, broth, bay leaves, and tomatoes and bring to a boil. Cover and reduce heat to simmer.
    4. Continue simmering 1 hour. Add barley and frozen peas and bring back to a boil. Reduce heat to simmer and continue cooking 30 minutes, or until barley is tender.
    5. Discard bay leaves.

    Total time: 1 hr 41 min
    Preparation time: 30 min

    Beef with Green Chile

    Ingredients

    1½ pounds lean beef (such as sirloin)
    1 cups diced green chile
    span> (roasted and peeled, fresh or frozen)
    1 onion, sliced in rings
    2 cloves garlic, minced
    ½ teaspoon salt

    Directions

    1. Cut beef into chunks or strips.
    2. Add all ingredients except cornstarch to skillet.
    3. Simmer, covered, for about 30 minutes. You may need to add a little water so mixture simmers well. (Don’t add too much water or mixture will get soupy.)
    4. Add cornstarch to small amount of water to make a smooth paste. Add to meat mixture and stir.
    5. Cook until cornstarch thickens (about 5 more minutes).

    Note: This dish can be served as an entrée or as a burrito filling. When you buy flour tortillas for burritos, choose those that are thinner or smaller, because they have fewer calories and carbohydrate.

    Total time: 45 min
    Preparation time: 10 min

    Beef with Potatoes

    Ingredients

  • 1½ pounds sirloin steak
  • 2 teaspoons vegetable oil
  • 1 clove garlic, minced
  • 1 teaspoon vinegar
  • 1/8 teaspoon salt
  • 1/8 teaspoon pepper
  • 2 large onions, sliced
  • 1 large tomato, sliced
  • 3 cups boiled potatoes, diced
  • Directions

  • Trim fat from steak and cut into small, thin pieces.
  • In a large skillet, heat oil and sauté garlic until garlic is golden.  Add steak, vinegar, salt, and pepper.
  • Cook for 6 minutes, stirring beef until brown.
  • Add onion and tomato.  Cook until onion is transparent.  Serve with boiled potatoes.
  • Total time: 15 min
    Preparation time:

    Beet and Orange Salad with Walnuts and Feta Cheese

    Ingredients

    Salad

    Dressing

    Directions

    1. Preheat oven to 350 ° Fahrenheit. Place walnuts in a single layer on a cookie sheet. Bake about 8 minutes.
    2. Arrange lettuce onto 4 serving plates.
    3. Next layer beets, orange segments and feta and walnuts
    4. Combine all dressing ingredients in a jar with a tight fitting lid. Shake or whisk together until ingredients are well mixed.
    5. Drizzle dressing evenly over salad.

    Total time: 15 min
    Preparation time:

    Black Beans with Onions

    Ingredients

  • 2 teaspoons olive oil
  • 1 small yellow onion, finely minced
  • 1 tablespoon minced garlic
  • ½ teaspoon paprika
  • ¼ teaspoon salt
  • 2 15-ounce cans black beans, rinsed and drained
  • ½ teaspoon Tabasco sauce
  • Directions

  • Heat the oil in a medium saucepan over medium-high heat. Add the onion and garlic. Cook, stirring often, until the onion is soft, about two minutes.
  • Stir in the paprika and salt. Add the beans and cook, stirring often, until heated through, about 5 minutes. Add the Tabasco, bring to a simmer, and cook for 1 minute.
  • Total time: 25 min
    Preparation time: 15 min

    Blueberries in Cream

    Ingredients

    1 pint fresh blueberries
    2/3 cup non-fat plain yogurt
    1/3 cup non-fat sour cream
    4 packets (1 gram each) Equal
    1/8 teaspoon finely grated orange rind
    ½ teaspoon vanilla
    1/8 teaspoon almond extract

    Directions

    1. Wash berries and pat dry.
    2. Sprinkle 2 packets Equal over berries and set aside.
    3. In a small bowl combine yogurt, sour cream, 2 packets Equal, orange rind, vanilla and almond extracts.
    4. Spoon berries into 4 goblets or dessert bowls.
    5. Top with yogurt mixture.

    Total time: 15 min
    Preparation time: 15 min

    Blueberry Danish with White Chocolate

    Ingredients

  • 1 package (8 ounces) reduced fat refrigerated crescent roll dough
  • 8 teaspoons wild blueberry spread
  • 1/4 cup white chocolate chips
  • nonstick cooking spray
  • water
  • Directions

  • Preheat oven to 375°F. Spray baking sheet with nonstick cooking spray
  • Unroll and separate crescent rolls into 8 triangles. Place 1 teaspoon blueberry spread on each. With long side of crescent roll triangle towards you, fold right and then left corners towards top corner of triangle to make a rectangle with a slit down the middle. Pinch outside edges to seal. Place on baking sheet with slit side up.
  • Bake 10 to 13 minutes until lightly browned.
  • Place chips in microwave safe container, heating for about 10 or 15 seconds. Stir, adding a few drops of water. Alternate adding a few drops of water and heating for 10 seconds until desired consistency to drizzle over each danish.
  • Total time: 25 min
    Preparation time:

    Blueberry Pie Filling

    Ingredients

    2 12-ounce pkgs. frozen unsweetened blueberries
    ½ cup Splenda
    3 tablespoons cornstarch dissolved in 4 table spoons water
    1 teaspoon vanilla
    1 tablespoons lemon juice

    Directions

    1. Partially defrost blueberries.
    2. Combine all other ingredients in a saucepan.
    3. Add blueberries and heat over medium heat, stirring constantly, until blueberries are completely thawd and mixture thickens.
    4. Pour into pie shell.

    Total time: 20 min
    Preparation time: 10 min

    Blueberry Pie with Cottage Cheese Pie Crust

    Ingredients

    Pie Crust
    1 cup flour
    ½ cup low-fat cottage cheese
    3 tablespoons butter flavored shortening
    ¼ teaspoon salt

    Directions

    1. Preheat oven to 475°.
    2. Combine flour and salt.
    3. Cut shortening into flour until mixture resembles coarse meal.
    4. Mix in cottage cheese until it forms a soft dough. May use immediately or chill.
    5. Roll dough between sheets of wax paper.
    6. Fit into 9-inch pie pan.
    7. Bake at 475° 6-8 minutes, until lightly browned.

    Blueberry Filling

    Total time: 20 min
    Preparation time: 15 min

    Bolillos (Rolls)

    Ingredients

  • 1 package active dry yeast
  • 1 1/3 cups water
  • 1 tablespoon honey
  • 1 tablespoon shortening, melted and cooled
  • 1 ½ teaspoon salt
  • 3 ¼-4 cups flour
  • Nonstick spray
  • Directions

  • Sprinkle yeast over the warm water in a large mixing bowl; stir and let stand 5 minutes.
  • When the yeast is working a bit stir the honey, shortening and salt into the yeast mixture.
  • Add 2½ cups flour.
  • Mix at low speed and then beat at medium speed until the dough is very elastic, about 5 minutes.
  • Gradually stir in as much of the remaining flour as needed to make a soft dough.
  • Knead on floured surface until dough is smooth in texture and very elastic, 15-20 minutes.
  • Spray bowl with nonstick spray. Wipe with towel and spread spray over bowl.
  • Place dough in a grease bowl, turn the dough so all surfaces have a sheen of oil.
  • Cover and let rise in a warm place until it has doubled in size, about 1 hour.
  • Punch the dough down and knead briefly on a floured surface.
  • Divide dough into 10 pieces and roll into balls.
  • Work with the palms of your hands and start at the center of each ball to toll out into ovals.
  • Each piece should be able 5 ½" long and 2" in the middle, tapering to each end.
  • Place rolls on a greased baking sheet, cover and let rise until almost doubled, about 25 minutes.
  • Meanwhile, heat the oven to 375°F.
  • Slash each roll down the middle stopping about ½" from each end and cutting about ½" deep.
  • Bake until the rolls are brown and sound hollow when tapped, about 30-35 minutes. Remove from baking sheets and cool on racks.
  • Serve warm and fresh from the oven.
  • Total time: 2 hrs 30 min
    Preparation time: 30 min

    Bouquet Garnis

    Ingredients

    Garni No. 1

    Garni No. 2