Braised Belgian Endive

Ingredients: ()

6	heads Belgian endives, about 10 ounces (320 g) total

juice of 1 lemon

2	cups (480 ml) low-fat, low-sodium canned chicken broth

butter-flavored refrigerated cooking spray

Directions:

1. Trim the endive of any outer leaves that are brown.
2. Slice leaves in half lengthwise and toss in lemon juice. Place in a large nonstick skillet.
3. Cover with broth and simmer until cooked through, about 15 minutes. Test for tenderness by inserting a sharp knife into the stem end. Drain and coat with butter-flavored refrigerated cooking spray. Serve immediately.

Per serving:	19 calories (0% calories from fat),, 2 g protein, 0 total fat (0 saturated fat), 3 g carbohydrates, 2 g dietary fiber, 0 cholesterol, 38 mg sodium
Diabetic exchanges:	FREE

Cabbage, Carrot, Bean Sprouts, and Daikon Slaw

Ingredients:(4 servings)

1	cup (70 g) shredded red cabbage

1	cup (70 g) shredded green cabbage

1	cup (110 g) shredded carrots

2	cups (248 g) bean sprouts

1/2	cup (70 g) shredded daikon radish

dressing

1	tablespoon (15 ml) canola oil

1	tablespoon (15 ml) rice wine vinegar

1	teaspoon (5 ml) honey

1/2	teaspoon (2.5 ml) dark sesame oil

1/2	teaspoon (2.5 ml) sesame seeds, preferably toasted

Directions:

1. In a large bowl, combine red cabbage, green cabbage, carrots, bean sprouts, and daikon radish.
2. Inn a small bowl, whisk together dressing ingredients. Drizzle over slaw and lightly toss. Serve at once.

Per serving:	81 calories (45% calories from fat), 3 g protein, 4 g total fat (0.4 g saturated fat), 10 g carbohydrates, 3 g dietary fiber, 0 cholesterol, 22 mg sodium
Diabetic exchanges:	1/2 carbohydrate (2 vegetable), 1 fat

Asparagus with Ginger and Lemon

Ingredients: (6 servings)

2	pounds (960 g)asparagus

olive oil cooking spray

1/2	cup (45 g) chopped scallions

2	tablespoons (30 g) minced fresh ginger

3	cloves garlic minced

1/2	cup (120 ml) water

grated zest of 2 lemons

freshly grated pepper

Directions:

1. Break off the ends of the asparagus spears and discard. Peal asparagus only if the spears are thick. Cut the spears into 3 inch pieces and set aside.
2. Spray a skillet with cooking spray. Sauté the scallions for 3 minutes until wilted. Add the ginger and garlic and sauté for 2 more minutes.
3. Add the water and asparagus; bring to a boil. Boil for about 4 minutes until crisp cooked and most of the waiter has evaporated. Using a slotted spoon transfer the asparagus to a serving plate and toss with grated lemon rind and pepper.

Per serving:	38 calories (6% calories from fat), 3 g protein, trace total fat (0 saturated fat), 8 g carbohydrate, 3 g dietary fiber, 0 cholesterol, 5 mg sodium
Diabetic exchanges:	1/2 carbohydrate (1 1/2 vegetable)

Baked Tofu with Peanut Sauce

Ingredients: (4 servings)

marinade

2	tablespoons (30ml) reduced-sodium soy sauce

1	teaspoon (5ml) sesame oil

1	teaspoon (5ml) grated peeled fresh ginger

14	ounce ( 420g) container firm tofu, drained well

baking sauce

1/2	teaspoon (2.5 ml) chili and garlic sauce

1	tablespoon (15 ml) chunky natural-style peanut butter

2	tablespoons (30 ml) dry sherry

Directions:

1. In a medium bowl, combine the soy sauce, sesame oil, and fresh ginger. Weight down the tofu between paper towels for 10 minutes. Dry the tofu well and slice into 1/2-inch (1.25 cm) cubes. Toss gently in the marinade. Set aside for 30 minutes.
2. Preheat oven to 450°F (230°C), Gas Mark 8.
3. Arrange tofu in a baking dish in a single layer. Bake for 10 minutes. Meanwhile make baking sauce by combining all ingredients. Toss tofu gently with the baking sauce and continue to bake for another 10 minutes.
4. Serve the tofu at room temperature.

Per Serving:	106 calories (49% calories from fat), 8 g protein, 6 g total fat (0.8 g saturated fat), 4 g carbohydrates, 0 dietary fiber, 0 cholesterol, 27 mg potassium, 375 mg sodium
Diabetic exchanges:	1 lean protein, 1/2 carbohydrate (bread/starch), 1/2 fat

Chicken Whole Meal Casserole

Ingredients: (8 servings)

olive oil cooking spray

2	whole boneless, skinless chicken breasts, about 8 ounces (480 g) each, halved

4	boneless, skinless chicken thighs, about 4 ounces (240 g) each

8	small red potatoes, about 1 pound (960 g) total, scrubbed and quartered

8	ounces (480 g) fresh mushrooms, quartered

1	large onion, 8 ounces (480 g), thinly sliced

4	cloves garlic, peeled and thinly sliced

8	dried apricot halves

8	dried pitted prunes

1/2	tablespoon (7.5 ml) crushed dried thyme

1/2	teaspoon (2.5 ml) crushed dried rosemary

freshly ground pepper

1	tablespoon (15 ml) olive oil

1	small navel orange, washed and thinly sliced crosswise

1	large lemon, thinly sliced and seeds removed

Directions:

1. Preheat oven to 375°F (190°C), Gas Mark 5. Lightly coat a large baking pan with cooking spray.
2. Rinse chicken pieces; remove and discard any visible fat. Pat chicken pieces dry with paper towels.
3. Arrange chicken in the prepared pan and surround with potatoes and mushrooms. Scatter onion and garlic cover chicken and vegetables. Sprinkle with thyme, rosemary, and pepper. Drizzle the olive oil over all. Arrange orange and lemon slices on top. Cover the pan tightly with aluminum foil and bake for 45 minutes, uncovering the pan during the last 5 minutes of baking time.
4. Serve at once.

Per serving:	247 calories (18% calories from fat), 27 g protein, 5 g total fat (1.0 g saturated fat), 24 g carbohydrate, 3 g dietary fiber, 80 mg cholesterol, 92 mg sodium
Diabetic exchanges:	3 lean protein (meat), 1 1/2 carbohydrate (1 bread/starch, 1/2 fruit)