1 cup (4 ounces) uncooked elbow, small shell, or ziti
2 tablespoons margarine
2 tablespoons finely chopped shallots or onion
1 tablespoon all-purpose flour
1 cup fat-free milk
3/4 cup (3 ounces) shredded reduced-fat sharp Cheddar cheese
1 slice whole wheat bread, crumbled into soft crumbs
1/4 teaspoon paprika, preferably hot Hungarian
2 tablespoons grated Parmesan or Asiago cheese
Cook the macaroni according to the package directions, omitting salt; drain well.
While the macaroni is cooking, melt 1-tablespoon of the margarine in a medium saucepan over medium heat. Saute the shallots until tender, about three minutes. Add the flour; cook and stir one minute. Add the milk; cook until the sauce thickens, about four minutes, stirring often.
Stir in the Cheddar cheese until melted. Add the cooked macaroni and mix well. Prepare a gratin dish or shallow ovenproof baking dish with nonstick pan spray. Transfer the macaroni and cheese to the dish. Preheat the broiler.
Melt the remaining margarine; combine it with the bread crumbs and Parmesan cheese. Sprinkle over the macaroni.
Boil four to five-inches from the heat source until the top is lightly browned, about two minutes.
4 skinless, boneless chicken breast halves (about 1 pound total)
2 tablespoons olive oil
1 large onion, halved and thinly sliced
2 cloves garlic, minced
3 large tomatoes, coarsely chopped
1/4 cup Greek black olives or ripe olives, pitted and sliced
1 tablespoon capers, drained
1/4 teaspoon salt
1/8 teaspoon pepper
1/4 cup dry red wine or reduced-sodium chicken broth
2 teaspoons cornstarch
1/4 cup snipped fresh basil
2 cups hot cooked couscous
Rinse chicken; pat dry. In a large skillet heat 1 tablespoon of the olive oil over medium-high heat. Add chicken; cook for 4 to 5 minutes on each side or until chicken is tender and no longer pink. Remove from pan and keep warm.
For sauce, add the remaining olive oil, onion, and garlic to hot skillet. Cook and stir for 2 minutes. Add the tomatoes, olives, capers, salt, and pepper to skillet. Bring to boiling; reduce heat. Simmer, covered for 3 minutes. Stir together the wine or broth and cornstarch; add to the skillet. Cook and stir until thickened and bubbly. Cook and stir for 2 minutes more. Stir in basil. Pour sauce over chicken. Serve with couscous.
4 medium to large skinless chicken thighs (1-1/2 pounds)
One 8-ounce container plain low-fat yogurt
1/4 cup hot salsa or picante sauce
1 tablespoon curry powder
1 teaspoon ground cumin
Place the chicken in a glass dish. In a small bowl, combine the yogurt, salsa, curry powder, and cumin. Pour over the chicken, turning to coat. Cover and refrigerate at least 6 hours or up to 24 hours.
Heat the oven to 375 degrees. Transfer the chicken and sauce to an oven proof dish prepared with nonstick pan spray. Bake, uncovered, 40 to 45 minutes, or until the chicken is tender and cooked through.
Recipe makes 4 chicken thighs (4 servings).
Nutritional Information per serving (1 thigh):
Total Calories: 186
Total Fat: 8g
Total Carbohydrate: 5g
Exchanges Per Serving: 1/2 Starch, 3 Lean Meat
2 to 2-1/2 pounds meaty chicken pieces (breasts or thighs), skinned
1/4 cup cornflake crumbs
1 tablespoon snipped fresh parsley
1/3 cup plain low-fat yogurt
1 clove garlic, minced
2 teaspoons Worcestershire sauce or white wine
Dash ground red pepper
Place chicken on a rack in a shallow baking pan; set aside.
In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1-1/2 minutes. Mixture may be crumbly.
In a small mixing bowl combine cornflake crumbs and parsley; set aside. In another small mixing bowl combine yogurt, garlic, Worcestershire sauce, and pepper.
Brush chicken with yogurt mixture, then sprinkle with crumb mixture. Bake, uncovered, in a 375 degrees F oven for 45 to 55 minutes or until chicken is tender and no longer pink and an instant read thermometer registers 180 degrees.
Recipe makes six servings.
Nutrition Information per Serving:
Saturated Fat 1g
Diabetic Exchange: 3 Very Lean Meat
1/3 cup of plain flour
1/4 teaspoon of baking soda
1/4 teaspoon of baking powder
Pinch of salt
2 tablespoons of shortening
2 tablespoons of peanut butter
1 teaspoon of Sweet 'n Low
1 egg, beaten
Mix and stir all ingredients in order (flour, baking soda, baking powder, salt, shortening, peanut butter and Sweet 'n Low).
3/4 cup unsalted butter, room temperature
1/4 cup light butter, room temperature
1 cup SPLENDA Granular
1 tablespoon vanilla extract
1/4 cup egg substitute
1/4 cup water
3/4 teaspoon vinegar (white or cider)
1-1/2 cups all purpose flour
1-1/2 cups cake flour
1/4 teaspoon salt
1 teaspoon baking powder
1/3 cup low sugar or no sugar raspberry jam
3 ounces sugar-free chocolate, melted
Blend together butters, SPLENDA Granular and vanilla in a medium sized mixing bowl. Blend until butter is softened. Add egg substitute, water and vinegar. Mix briefly. Add flours, salt and baking powder. Mix with electric mixer on low speed (or by hand) until dough is formed. Do not over-mix.
Remove dough from bowl and place on a floured work surface. Divide dough in half. Pat each half into a circle. Cover with plastic wrap and refrigerate at least 1 hour, allowing dough to chill.
Preheat oven to 350 degrees. Lightly oil a baking pan or cookie sheet. Set aside.
Remove dough from refrigerator and roll out on a floured work surface to approx. 1/8 inch thick. Cut with large heart shaped cookie cutters. Cut small heart shapes out of the center of half of the cookies (these will be the tops of the finished cookies). Place cookies on a lightly oiled cookie sheet.
Bake in preheated 350 degrees oven 8-10 minutes or until lightly browned on the bottom. Cool on a wire rack.
Lightly drizzle melted chocolate over cookies with the heart cut-outs. Spread 2 tsp. raspberry jam on the remaining cookies. Place the cookies with the heart shaped cut-outs on top of the cookies spread with raspberry jam.
Makes approximately 16 large cookies and 18 smaller cookies or 4 doz. standard sized cookies
Nutritional Information per serving (2 standard sized cookies/serving):
Total Calories: 120
Calories from Fat: 60
Total Fat: 7g
Saturated Fat: 4g
Total Carbohydrate: 12g
Dietary Fiber: 0g
Exchanges Per Serving: 1 Carbohydrate and 1 Fat