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Author: Julia Martinusen
Source: Diabetic Living, Fall 2007

Cheesy Squash Bake

Ingredients:

1 lb yellow summer squash, sliced
1/2 c chopped onion
1 tbsp lower-fat margarine
1 tbsp all-purpose flour
1/2 c fat-free milk
1/2 c shredded reduced-fat cheddar cheese (2-oz)
1/4 tsp ground black pepper
1/4 tsp salt
Nonstick cooking spray
1/2 c soft whole wheat bread crumbs, toasted

Directions:

Preheat oven to 350 degrees F. In a large saucepan, cook squash and onion in a small amount of boiling water for 5-10 minutes or until tender: drain and set aside. Meanwhile, in a medium saucepan, melt margarine over medium heat. Stir in flour. Add milk all at once: cook and stir until mixture is thickened and bubbly. Remove from heat. Add shredded cheese, pepper, and salt: stir until cheese is melted. Add the drained squash mixture, toss gently to coat the vegetables. Coat a 1- to 1 1/2-quart baking dish, casserole, or souffle dish with cooking spray. Spoon the squash mixture into the prepared dish. Sprinkly bread crumbs evenly onto vegetables. Bake about 25 minutes or until the top is golden and the mixture is heated through.

Makes 8 (1/2-Cup) Servings.

Dietary Exchanges: 1 Vegetable, 0.5 Medium-Fat Meat

Nutrients Per Serving:
72 Calories
3 g Total Fat
1 g Saturated Fat
7 mg Cholesterol
169 mg Sodium
8 g Carbohydrates
1 g Fiber
5 g Protein

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Chicken and Wild Rice Casserole

Ingredients:

1 10 3/4-oz can reduced-fat and reduced-sodium condensed cream of mushroom soup
1 6 1/2-oz container light semisoft cheese with garlic and herbs, softened
1/2 c evaporated fat-free milk
1 14-15-oz can bean sprouts, rinsed and drained
12-oz cubed cooked chicken breast
1 c cooked wild rice
2/3 c thinly sliced celery
1/2 c coarsely shredded carrot
1 4-oz can sliced mushrooms, drained
1 tbsp chopped shallot or green onion
1/2 c soft whole wheat bread crumbs
2 tsp dried parsley flakes
Butter-flavor nonstick cooking spray

Directions:

Preheat oven to 350 degrees F. In a large bowl, whisk together cream of mushroom soup, cheese, and evaporated milk until smooth. Stir in bean sprouts, chicken, wild rice, celery, carrot, mushrooms, and shallot. Spoon chicken mixture into a 2-quart casserole. Bake, covered, for 30 minutes. Meanwhile, for topping, in a medium bowl, combine bread crumbs and parsley flakes, coat lightly with cooking spray. Toss gently: coat again with cooking spray. Sprinkle topping onto the chicken mixture. Bake, uncovered, for 20 to 25 minutes more or until filling is bubbly and topping is golden.

Makes 6 (1-Cup) Servings.

Dietary Exchanges: 0.5 Vegetable, 1 Starch, 3 Very Lean Meat, 1 Fat

Nutrients Per Serving:
258 Calories
8 g Total Fat
4 g Saturated Fat
71 mg Cholesterol
576 mg Sodium
20 g Carbohydrates
2 g Fiber
26 g Protein

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Baked Ratatouille-Sausage Penne

Ingredients:

3 uncooked turkey Italian sausage links (12-oz total)
4 cloves garlic, minced
1 tsp olive oil
1 14 1/2-oz can no-salt-added diced tomatoes, undrained
3 tbsp snipped fresh parsley
1/4 tsp crushed red pepper (optional)
1 lb eggplant, peeled and cut into 1/2-inch cubes
6-oz dried whole wheat penne pasta (about 2 1/4 cups)
1/2 c finely shredded Parmesan cheese

Directions:

Preheat oven to 350 degrees F. Place sausage in an unheated skillet; add 1/2 inch of water. Bring to boiling; reduce heat. Cover; simmer about 15 minutes or until juices are clear, drain. Cook for 2 to 4 minutes more, turning occasionally. Drain on paper towels. When cool, cut in half lengthwise: bias-slice 1/2 inch thick. In a large skillet, cook garlic in hot oil for 1 minute. Stir in undrained tomatoes, parsley, and red pepper, if desired. Bring to boiling. Stir in eggplant cubes. Reduce heat. Cover and simmer for 15 minutes. Cook pasta according to package directions, cooking for the minimum time; drain. Return pasta to pan. Stir in eggplant mixture and sausage. Spoon into a 2-quart baking dish. Bake, covered, about 30 minutes or until heated through. Sprinkle with chesse. Uncover: bake about 5 minutes more or until cheese is melted.

Makes 6 (1-Cup) Servings.

Dietary Exchanges: 1 Vegetable, 1.5 Starch, 1.5 Medium-Fat Meat

Nutrients Per Serving:
251 Calories
8 g Total Fat
2 g Saturated Fat
39 mg Cholesterol
559 mg Sodium
30 g Carbohydrates
6 g Fiber
17 g Protein

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Dill Salmon Quiche

Ingredients:

Nonstick cooking spray
1 7 1/2-oz can salmon, drained, flaked, and skin and bones removed
1/2 c grated Parmesan cheese
1/4 c sliced green onions
1 2-oz jar sliced pimiento, drained
1/2 c low-fat cottage cheese
1 tbsp lemon juice
1 1/2 c fat-free milk
3/4 c low-fat packaged baking mix
2 eggs
2 egg whites or 1/2 c refrigerated or frozen egg product, thawed
2 tsp snipped fresh dill or 1/2 tsp dried dill
1/4 tsp paprika (optional)
Fresh dill sprigs (optional)

Directions:

Preheat oven to 375 degrees F. Coat a 9-inch pie plate with cooking spray; set aside. In a medium bowl, combine salmon, Parmesan cheese, green onions, and pimiento. Spread the mixture in the prepared pie plate; set aside. In a blender or food processor, combine cottage cheese and lemon juice. Cover and blend or process until smooth. Add milk, baking mix, eggs, egg whites, and the snipped or dried dill. Cover and blend or process until smooth. Pour onto salmon mixture, spreading evenly if desired, sprinkle with paprika. Bake quiche for 35-40 minutes or until the top is golden and a knife is inserted near the center comes out clean. Let quiche stand on a wire rack for 10 minutes to cool slightly. Serve warm. To serve, cut into wedges. If desired, garnish each serving with fresh dill sprigs.

Makes 6 Servings.

Dietary Exchanges: 1 Starch, 2 Lean Meat

Nutrients Per Serving:
192 Calories
7 g Total Fat
2 g Saturated Fat
96 mg Cholesterol
580 mg Sodium
15 g Carbohydrates
0 g Fiber
18 g Protein