diabetic

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" Heavens Angels "
" Diabetic & Low Calories Recipes "

" Garlic Shrimp Linguine "
Angel Pam

1 pound linguine
2 tablespoons olive oil
4 tablespoons (1/2 stick) butter
2 medium zucchini, quartered lengthwise and sliced
12 garlic cloves, minced
1/2 teaspoon of salt
1/2 teaspoon of pepper
1 pound medium-sized shrimp (20 to 30 per pound),
peeled and deveined with tails left on
1/4 cup dry white wine
3 tablespoons chopped fresh parsley
2 tablespoons fresh lemon juice

1. Cook the linguine according to the package directions, omitting the salt; drain
2. Meanwhile, in a large skillet, heat the oil and butter over medium heat. Add the zucchini, garlic, salt, and pepper, and saute' for 3 to 4 minutes, until the zucchini starts to soften. Add the shrimp, wine, and parsley and saute' for 2 to 3 minutes, until the shrimp turns pink.
3. Pour the shrimp mixture over the linguine, add the lemon juice, and toss. Serve immediately.
Calories 350 per serving ~ Serving 8

" Poached Pears With Chocolate Sauce "
By Angel Pam

4 firm Barlett pears, peeled
4 cups water
1 cinnamon stick
1-1/4 teaspoons vanilla extract, divided
1/4 teaspoon ground nutmeg
1/4 cup sugar
2 tablespoons unsweetened cocoa powder
2 teaspoons cornstarch
3/4 cup fat-free (skim) milk

1. Cut a thin slice off the bottom of each pear and stand the pears in a medium sauce pan. Add water, cinnamon stick, 1 teaspoon vanilla, and the nutmeg. Bring to a boil over high heat. Reduce heat to low, cover, and simmer for about 30 minutes, or until pears are tender; drain.
2. Meanwhile, in a small sauce pan, combine sugar, cocoa powder, cornstarch, and the remaining 1/4 teaspoon vanilla. Slowly whisk in the milk until smooth then bring the mixture to a boil over medium high heat, whisking constantly. Cook for about 2 minutes, or until thickened. Allow to cool slightly.
3. Spoon a tablespoon of warm chocolate sauce onto each of 4 dessert plates. Place the pears on the sauce and spoon more sauce over each, allowing the chocolate to drip down the sides of the pears. Serve immediately.
Calories 156 per serving ~ 4 servings

" Island-Grilled Bananas "
By Angel StarzNSky

6 small bananas
3 T dark rum
1 & 1/2 t coconut extract
1 T brown sugar

Make a small slit into the skin of each banana. Cut through 1/4 inch of each banana and drizzle in some of the rum, extract, and sugar. Close up the skin with a toothpick. Prepare an outside grill with an oiled rack set 6 inches above the heat source. On a gas grill, set the heat to medium.
Grill the bananas in their skins for about 30 to 35 minutes until the skins are blackened and the bananas are hot. Remove from the skin and serve hot. Makes 6 servings - serving size: 1 small banana... 78 calories

" Double Chocolate Brownies "
By Angel PAM

2/3 cup all-purpose flour
2/3 cup sugar
1/2 cup unsweetened cocoa
1/4 cup (1/2 stick) butter, melted
2 tablespoons of water
1 teaspoon vanilla extract
1/2 teaspoon baking powder
1/3 cup egg substitute
1/4 cup fat-free hot fudge sauce

1. Preheat the oven to 350°F. Coat an 8-inch square baking dish with nonstick cooking spray.
2. In a large bowl, combine all the ingredients except fudge sauce; mix well, then spread half the batter in the baking dish. Top with the hot fudge sauce, then spread remaining batter over the sauce.
3. Bake for 25 to 30 minutes, or until a toothpick inserted in center comes out clean. Cool completely, then cut into squares and serve.
Calories per serving 98 ~ serves 16 (1 square)

" Light 'n' Easy Ambrosia "
By Angel Pam

1 can (20 ounces) pineapple chunks in light syrup, drained
1 jar (6 ounces) maraschino cherries, drained and halved
1 can (11 ounces) mandarin oranges, drained
1 cup (8 ounces) low-fat vanilla yogurt
1/2 cup miniature marshmellows
2 tablespoons sweetened flaked coconut

1. In a large bowl, combine all the ingredients and toss until evenly coated with yogurt.
2. Cover and chill for at least 1 hour, or until ready to serve.
Calories per serving 98 ~ serving 8 (1/2 cup)

" Jammin' Pork Tenderloin "
By Angel Pam

1/4 cup honey
1/3 cup lime juice
1 teaspoon grated lime peel
2 garlic cloves, minced
2 tablespoons yellow mustard
1/2 teaspoon salt
1/2 teaspoon pepper
2 pork tenderloin (2 pounds total) well trimmed

1. In a large resealable plastic storage bag, combine all ingredients except the tenderloins, mix well. Add the tenderloins, seal and marinate in the fridge for at least 4 hours, or overnight, turning bag occasionally.
2. Preheat broiler. Place the pork on a broiler pan or rimmed baking sheet; discard the marinade. Broil for 7 to 9 minutes per side, or until desired doneness.
3. Slice tenderloins across the grain and serve.
Calories per serving 154 ~ Serving 8 (4 to 5 slices)

" Homestyle Meatloaf "
By Angel Pam

2 pounds ground beef (lean)
1 can (8-1/4 ounces) julienne carrots, drained
1 can (13-1/2 ounces) mushroom stems and pieces, drained
1 can (2.8 ounces) French-fried onions, crushed
1/2 cup egg substitute
1/2 teaspoon black pepper
3 tablespoons ketchup

1. Preheat oven 350°F. Coat a 5"x 9" loaf pan with nonstick cooking spray.
2. In a large bowl, combine the ground beef, carrots, mushrooms, onions, egg substitute, and pepper; mix well. Place in loaf pan and spread with the ketchup evenly over the top.
3. Bake for 1-1/4 to 1-1/2 hours, or until no pink remains. Allow to sit for 5 minutes. Pour off excess fat, if any, then slice and serve.
Calories per serving 247 ~ Serving 10 (1 slice)

" Buffalo Chicken Strips "
By Angel Pam

1 tablespoon butter
1-1/2 pounds boneless, skinless chicken breast, cut into 12 strips
1/4 cup hot cayenne pepper sauce

1. In a large skillet, melt the butter over medium-high heat.
2. Add the chicken, hot pepper sauce and cook for 6 to 8 minutes, or until the chicken is no longer pink and the sauce thickens and coats the chicken. Serve immediately.
Calories per serving 230 ~ serving 4 (3 strips)

" Italian Potato Salad "
By Angel StarzNSky

24 new red potatoes, washed with skins left on
3 stalks celery, chopped
1 red bell pepper, minced
1/4 c chopped scallions (or young green onions)
2 T olive oil
1 T balsamic vinegar
1/2 T red vinegar
1 t fresh parsley, chopped
Fresh ground pepper to taste

Boil the potatoes for 20 minutes in a large pot of boiling water. Drain and let cool for 30 minutes. Cut cooled potatoes into large chunks and toss them with the celery, red pepper and scallions. Combine all the dressing ingredients and pour over the potato salad. Serve at room temperature.

NUTRITIONAL INFORMATION per serving: 122 cal; 5g fat; 19g carb; 2g protein; 0mg cholesterol; 29 mg sodium Diabetic Exchanges: 1 starch/bread: 1 vegetable; 1/2 fat

" Crocked Cherry Pork Chops "
By Angel StarzNSky

6 (24oz) center-cut, lean pork chops
1 cup cherry pie filling
2 tsp fresh lemon juice
1/2 tsp instant chicken bouillon
1/8 tsp ground mace
6 frresh parsley sprigs (opt)

Coat a non-stick frying pan with vegetable spray. Remove any visible fat from the chops and brown them over med-high heat. Season lightly to taste with salt and pepper.

In crock pot, stir together cherry pie filling, lemon juice, bouillon, and mace. Place browned chops on top of cherry mixture. Cover and cook on low, 4 to 5 hours.
Place chops on warm serving platter. To serve, pour a small amount of cherry sauce over chops and garnish each with a fresh parsley sprig.

Nutritional Analysis: Yield:6 servings Per tart: 184 Cal; 7g Fat; 66mg Cholesterol; 161mg Sodium; 11g Carbo Exchanges: 3-1/2 meats, 1 fruit

" Cream Cheese & Chives Mashed Potatoes "
By Angel StarzNSky

4 medium potatoes (1-1/3 lbs), pared & cut into 1-inch cubes
1/8 c nonfat cream cheese
1/4 to 1/3 c 1% milk
1/3 c snipped fresh chives, OR
2 T dried snipped chives
Salt & pepper to taste

In medium covered saucepan, cook potatoes in 2 inches boiling water about 12 minutes or until tender; drain thoroughly. Mash potatoes with electric mixer or potato masher. Mix in cheese until melted. Mix in remaining ingredients (do not overbeat). Stir gently over low heat just until heated through. Servings: 4
Nutritional Information Per Serving: 155 Cal; 1g Fat; 30g Carb; 7g Protein; 3mg Cholesterol; 181 mg Sodium. Exchanges: 2 Bread/Starch.

" Sugar-Free Old Fashioned Blackberry Cobbler "
By Angel StarzNSky

1/2 c fruit-sweet boysenberry or blueberry syrup
3 T cornstarch
3 T water
3/4 t cinnamon
4 c blackberries (or marionberries, boysenberries, blueberries)

cobbler dough:

1 c unbleached flour
1 1/2 t baking powder
1/2 t salt
2 T melted margarine
2 T apple juice concentrate
1/4 c low fat fruit-sweet berry or cherry yogurt
1-2 packets Equal® (NutraSweet® as sweet as 2 t sugar each) optional

Preheat oven to 400 degrees. Spray deep dish pie pan with nonstick spray. Stir cornstarch into water until dissolved. Mix in syrup and cinnamon, and let sit while you make the dough. Sift together flour, baking powder, and salt. In a separate bowl, combine margarine, juice concentrate, and yogurt. Pour this mixture over the sifted flour, and blend gently with a fork for 20 to 30 seconds. Then knead dough 20 to 30 more seconds. On floured surface, press dough into approximately 1/4 to 1/2 inch thickness, yet wide enough to cover blackberries in pan. Fold rinsed, drained berries into syrup and cornstarch mixture. Pour berry filling into greased pan, and set cobbler dough into place over the top, making the dough surface as even as possible. Press dough against sides of pan, and cut a design in the dough for air vents. Turn oven down to 375 degrees, and bake for 20 to 25 minutes. The cobbler is done when the dough is light brown.

Since blackberries vary in sweetness, be prepared, after baking, to sprinkle up to 2 packets Equal® over the top.

" Corn Bread "
By Angel StarzNSky

2 c cornmeal
1/2 t salt
1/2 t baking Soda
2 t baking Powder
1 T honey
1 egg
1 T vegetable Oil
1 c buttermilk

Combine the cornmeal, salt, baking soda and baking powder in a bowl and mix well. Pour into a lightly oiled 8-inch-square baking pan. Bake in a 400-degree oven for 20 to 25 minutes. Nutritional Information: 113 Calories; 20g Carbohydrates; 3g Protein; 2g Fat; 184mg Sodium Exchange Value: 1 Bread Exchange

" BROCCOLI SALAD "
by Angel StarzNKy

1 stalk broccoli
1/2 head cauliflower
1/2 c green onions
6 slices crisp bacon
1 c grated cheddar cheese

Dressing:

1/2 c Miracle Whip
1/4 c sugar (or enough Equal Packes to equal 1/4 c sugar)
2 T vinegar

Cut broccoli, cauliflower, and green onions into small pieces and mix together. Add crumpled bacon and cheese and mix again. In a separate bowl, mix Miracle Whip, sugar and vinegar together well and then add to above. Mix well. Refrigerate until serving.
Note: Best if it sits awhile before serving.

" Lemon Baked Sole "
By Angel StarzzNSky

4 sole fillets (3-1/4 oz.)
2 t margarine, melted
2 t lemon juice
2 T all-purpose flour
2 t fresh parsley, chopped
1/8 t pepper
1/8 t paprika

Rinse fillets thoroughly in cold water; pat dry with paper towels, and set aside. Combine melted margarine and lemon juice in a small bowl. Combine flour, chopped parsley and pepper in a shallow container. Dip fillets in margarine mixture and dredge in flour mixture. Transfer fillets to a nonstick baking sheet, and drizzle any remaining margarine mixture over fish. Sprinkle fillets with paprika. Bake at 375F for 15 to 20 minutes, or until fish is golden brown and flakes easily when tested with a fork. Garnish each fillet with a lemon wedge and fresh parsley sprigs. Servings: 4
Nutritional Information per serving: calories 92; carbohydrate 3g; protein 16 g; cholesterol 50 mg; fat 1 g; Sodium 79 mg Exchanges: 2 Lean Meat

" Indian Cucumbers "
By Angel StarzNSky

3 med cucumbers
1 c plain low-fat yogurt
1 T fresh lemon juice
1 t ground cumin
1 t dried mint leaves

Peel cucumber. Cut in half lengthwise and discard seeds. Slice thinly. Mix the remaining ingredients together; add cucumbers and toss well. Serve chilled. Servings: 2-4
NUTRITIONAL INFORMATION per serving: 36 Calories; 6g Carbohydrate; 0g Fat; 45mg Sodium; 1mg Cholesterol Diabetic Exchanges: 1 Vegetable

" Diabetic Apple Butter "
By Angel StarzNSky

3 lb apples, peeled and sliced
1/2 c apple juice
1-1/2 t ground cinnamon
1/2 t ground nutmeg
1/8 t ground cloves
12 Packets of Nutri Sweet® (equilivant of 1/2 c sugar)

In a heavy pot combine apples, apple juice, cinnamon, nutmeg and cloves. Heat slowly to boiling. Lower heat and simmer 15 minutes or until fruit is very soft. Cool slightly and puree in blender or food processor. Return puree to stove and simmer uncovered, stirring frequently, until fruit is desired consistency. Remove from heat and cool slightly. Stir in Nutri Sweet. Place in jars or freezer containers. If freezing, be sure to leave 1/2 inch space at top for expansion. (Makes about 3 cups)
Per serving (1 tablespoon): 19 calories, 0 g protein, 0 g fat, 5 g carbohydrate, 0 mg cholesterol, 0 mg sodium.
Diabetic exchanges: Free Food

" Spicy Guacamole with Tortilla Crisps "
By Angel StarzNSky

Ingredients
1 avocado, seeded, peeled and cut up
1/2 cup nonfat yogurt
2 T light mayonnaise
1/4 t garlic powder
1/4 t salt
14 t cayenne

Tortilla Crisps:
4 6" flour tortillas
Nonstick cooking spray
2 t chili powder

Directions
Peel avocado, cut up, and place in blender with yogurt, mayonnaise, garlic powder, salt (optional) and cayenne. Blend until smooth. Chill.
Spray torillas with nonstick cooking spray, and sprinkle with chili powder. Broil for 3 minutes. Cut into triangles and serve with guacamole dip.
Nutritional Analysis: Yield: 8 (2 Tbsp + 1/2 tortilla) servings, 110 calories; 11 gm carbohydrate; 6 grams fat, 1 mg cholesterol; 140 mg sodium Exchanges: 1 fat, 1 vegetable, 1 bread/starch

" Seared Pork Chops with Fresh Basil and Sun-Dried Tomatoes "
By Angel StarzNSky

4 lean center-cut pork chops (1-1/4 to 1-1/2 lbs)
2 T fresh basil, chopped
1/4 c sun-dried tomatoes
1/2 t salt
1 c tomato juice
1/2 t cayenne pepper sauce (ie: Tabasco)
1/2 c water
1 t freshly ground black pepper

Trim and discard excess fat from chops. In a large frying pan, sear the chops. When the chops are browned on the outside, add the juice, water, hot sauce, salt, and pepper. Cover tightly and simmer 15 minutes. Add the sun-dried tomatoes and cook for another 10 minutes. Add 1 T of fresh basil, and continue to cook for 8 minutes. Add remaining basil and cook for 3 more minutes. To serve, arrange the pork on a plate, and spoon some of the tomatoes and basil over it.
NUTRITIONAL INFORMATION per serving: 234 calories; 3g carbohydrates; 23g protein; 13g fat; 187mg sodium; 81mg cholesterol Diabetic Exchanges: 3 Medium-Fat; 1 Vegetable

" Fresh Julienne Vegetables with Basil "
by Angel StarzNSky

1 small zucchini, seeded, julienned
1 small spanish onion, sliced thinly
1 small yellow squash, seeded, julienned
2 carrots, shredded
2 T water
2 t margarine
1 t fresh basil, minced
Freshly ground pepper to taste

Combine the zucchini, yellow squash, carrots, onion and water in a skillet. Cover and cook over medium heat for 4 to 5 minutes, or until the vegetables are tender. Add the margarine and the basil. Saute, uncovered, until almost all of the liquid is cooked off. Top with a pinch of pepper. Serve immediately.
NUTRITIONAL INFORMATION per serving: 94 Calories; 14g Carbohydrate; 0mg Cholesterol; 4g Fat; 83mg Sodium; 3g Protein Diabetic Exchanges: 2 bread; 1 fat; 2 veg

" Peanut Butter Cookies "
By Angel StarzNSky

1/4 c margarine
1/4 c creamy peanut butter
2 T sugar/or sugar replacement
1 egg
2 T brown sugar/or brown sugar replacement
1/4 c water
1 t vanilla
1 1/2 c flour
1 t baking soda
1/2 t baking powder

Mix all ingredients together, and chill for 2 hours. Lightly grease pan and place 2'-3" a part; press flat. Bake at 375 for 12-15 minutes.

" Apple Cinnamon Muffins "
By Angel StarzNSky

1-1/4 c oat bran cereal; uncooked
1 c whole wheat flour
2 t ground cinnamon
1 t baking powder
3/4 t baking soda
1/2 t salt
3/4 c unsweetened applesauce
1 c apple, peeled, cored, diced
1/2 c honey
1/2 c vegetable oil
1 egg
1 t pure vanilla extract

Preheat oven to 375. Coat 12 medium-size cups with vegetables oil or line with paper baking cups. In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt. In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple. Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.
NUTRITIONAL INFORMATION per serving: (servings 12) 160 Calories; 7g Fat; 3g Protein Diabetic Exchanges: 1 starch/bread; 1 fat; 1/2 fruit

" Low-fat Banana Bread "
By Angel StarzNSky

4 T butter or margarine, softened
1/4 c applesauce
2 eggs
2 T water
3/4 c packed light brown sugar
1 c bananas, mashed (2 to 3 medium sized)
1+3/4 c all-purpose flour
2 t baking powder
1/2 t baking soda
1/2 t cinnamon
1/4 t grated nutmeg
1/4 t salt

Beat the butter or margarine, applesauce, eggs, water, and brown sugar until smooth. Add the bananas and beat at high speed for 2 to 3 minutes. Add the flour, baking powder, baking soda, spices, and salt and mix well. Stir in the optional nuts. Pour into a greased 8x4x2 inch loaf pan and bake in a preheated 350F oven for 55 to 60 minutes, until a toothpick inserted in the center comes out clean. Cool in the pan for 10 minutes, then turn out onto a cooling rack. Makes one loaf.

" Baked Zucchini with Cheddar Cheese "
by Angel StarzNSky

2 med zucchini, thinly sliced
1/8 t ground nutmeg
1 egg
1 green onion, thinly sliced
1 t Dijon mustard
1/2 c lowfat cheddar cheese; shredded
1/8 t ground white pepper

Place the sliced zucchini into a large bowl. Combine the remaining ingredients and toss well. Pour into a lightly oiled 2-quart casserole. Bake at 350F. for 35-40 minutes.
Nutritional Infomation per serving (3 serverings): 72 Calories; 3g Carbohydrate; 100mg Cholesterol (this is what was with the recipe, I can't believe this); 5g Fat; 68mg Sodium; 5g Protein Diabetic Exchanges: 2 bread; 1/2 meat; 2 veg

" Reduced-Fat Carrot Cake "
By Angel StarzNSky

2 1/2 c cake flour
1 1/2 t baking soda
1 t cinnamon
1/8 t salt
1 can crushed pineapple (8-ounce)
1 c packed brown sugar
3/4 c low-fat buttermilk
3/4 c unsweetened (or "natural") applesauce
1 egg PLUS
2 egg whites
1 T oil
Grated zest (colored part of peel) of 1 orange
2-3 carrots, pared and shredded to make 1 cup
1/2 c golden raisins

Preheat oven to 350 degrees. Spray 9-by-13-inch cake pan with non-stick cooking spray or lightly oil it. Sift together flour, baking soda, cinnamon, and salt. Set aside. Drain pineapple well, setting aside 2 T of juice for the frosting. In the large bowl of an electric mixer, combine pineapple, brown sugar, buttermilk, applesauce, egg and egg whites, oil, and orange zest, beating until well-combined. Scrape off any bits of pineapple stuck on the beaters. Stir in flour mixture, scraping the sides and bottom of the bowl but stirring only enough to moisten almost all the flour mixture -- a few traces of flour should remain. Add the carrots and raisins, stirring only enough to finish moistening the flour mixture. Pour and spread into the prepared pan and bake until the top springs back when touched lightly in the center and the edges have begun to pull away from the pan, between 20 and 25 minutes. (It's a very moist cake; the usual toothpick test wouldn't be accurate.) Cool in pan. Frost cake when cool.

For frosting:
1 pkg cream cheese, softened (3-ounce)
3 T butter or margarine, softened
3 c powdered sugar

For the frosting, combine the cream cheese and butter or margarine in the small bowl of an electric mixer. At low speed, beat in about half the powdered sugar, then the reserved 2 tablespoons of pineapple juice, then the remaining powdered sugar. (Add more powdered sugar or liquid if necessary to adjust consistency. It should be spreadable but very thick.) Note: Since this says cream cheese, I would say that the nutritional information would be based on regular cream cheese. Now that we have low and no fat cream cheese available, you should be able to reduce the fat even more)
Per serving (Servings: 24): 190 calories, 39 grams carbohydrates, 2 grams protein, 4 grams fat including 2 grams saturated fat, 17 milligrams cholesterol, 130 milligrams sodium, 28 milligrams calcium, 1 gram dietary fiber.

" Snackers Crackers "
by Angel StarzNSky

These are easy to prepare, low calorie, and tasty. Bet you can't just eat TEN!

5 cups oyster crackers
1 tsp canola oil
1 tsp dry minced onion
1 tsp garlic powder
1 tsp onion powder
2 tsp dry dill weed
1 tsp dry parsley flakes
2 tsp water
1/3 cup non-fat yogurt
1/3 cup fresh shredded Parmesan cheese

Measure crackers into 9" x 13" baking dish; set aside. In a large teflon coated skillet, heat oil to medium heat. Add dry onion and stir rapidly with wooden spoon. Quickly add other spices, stirring constantly. Add water; mix well.
Stir in yogurt until well blended. Add oyster crackers and stir mixture until spices coat crackers. Spoon entire mixture back into cake pan. Sprinkle Parmesan evenly over crackers. Bake at 275F for 6-8 minutes, stirring occasionally. Bake until Parmesan is melted. Cool crackers thoroughly and place them in covered container for storage.
Nutritional Analysis: Yield:1 serving=1/2 cup Per Serving: 127 Cal; 5g Fat; 18g Carbohydrate; 4g Protein; 3mg Cholesterol; 362mg Sodium; Exchanges:1 starch/bread exchange; 1 fat exchange

" Not-Fried Fried Chicken "
By Angel Pam

1 chicken (3 to 3-1/2 pounds),
cut into 10 pieces (cut each breast in half) and skin removed
2 tablespoons all-purpose flour
1/2 teaspoon salt
1/4 teaspoon black pepper
3 egg whites
1-1/2 cups cornflake crumbs
1/2 teaspoon ground sage
Nonstick cooking spray

1. Preheat oven to 350°F. Coat a rimmed baking sheet with nonstick cooking spray.
2. In shallow dish, combine the flour, salt, and pepper. In a medium bowl, lightly beat the egg whites. In a large bowl, combine cornflake crumbs and sage.
3.Dip the chicken in the flour mixture, then in egg whites, then in cornflake crumbs, coating completely with each. Place on baking sheet. Lightly coat the top of the chicken with nonstick cooking spray and bake for 45 to 50 minutes, or until no pink remains and the juices run clear.
Calories 299 per serving ~ serves 5 (2 pieces)

" Bottomless Chicken Pot Pie "
By Angel Pam

1 can (10-3/4 ounce) condensed cream of chicken soup
1/4 cup fat-free milk
3 cups cubed, cooked chicken breast
1 package (16 ounce) frozen peas and carrots, thawed and drained
1/2 teaspoon black pepper
1 refrigerated folded pie crust (from a 15 ounce package)

1. Preheat oven to 425°F. In a large bowl, combine soup, milk, chicken, and peas and carrots; mix well.
2. Pour the filling mixture into a 9 inch pie plate. Cover with the pie crust, pressing against the pie plate to seal, and flute, if desired. Make several slits in the crust to create steam vents.
3. Place pie on a rimmed baking sheet and bake for 40 to 45 minutes, or until heated through and the crust is golden. Let sit for 5 minutes, then cut into wedges and serve.

(note) To give your crust a nice golden brown color, lightly coat it with nonstick cooking spray before baking.
Calories 288 per serving ~ serves 8 (1 slice)

" Zippy Cucumber Crunch "
By Angel Pam

2 large cucumers, peeled and sliced
1 teaspoon salt
3 cups ice water
4 scallions, thinly sliced
1/2 small green bell pepper, chopped
1/4 cup reduced-fat sour cream
1 tablespoon white vinegar
1 tablespoon sugar
1/8 teaspoon black pepper

1. In a large bowl, combine the cucumbers, salt, and ice water. Cover and chill for 1 hour, then drain and return the cucumbers to the bowl.
2. Add remaining ingredients and mix until well combined. Cover and chill for at least 2 hours before serving.
(Note) Soaking cucumber in salted ice water gives them extra crunch.
Calories per serving 30 ~ 8 1/2 cup servings

" Mandarin Spinach Salad "
by Angel Pam

1 can (11 ounces) mandarin oranges drained
1/3 cup light italian dressing
1 tablespoon poppy seeds (optional)
1 package (10 ounces) fresh spinach, trimmed
3 fresh oranges, peeled and sectioned

1. In a blender, combine the mandarin oranges and the italian dressing. Blend until smooth. Stir in poppy seeds. If using.
2. In a large salad bowl, toss together the spinach, fresh orange sections, and half of the dressing mixture. Serve immediately.
Calories 51 per serving ~ serving 6 (1/6 of recipe

" Cabbage Delight "
By Angel StarzNSky

2/3 c bok choy cabbage, sliced
2/3 c green cabbage, sliced
2/3 c Napa cabbage, sliced
1/3 c Dijon mustard
2 T lite soy sauce
3/4 t sugar
1 T plus 1 t rice vinegar

In a large pot of boiling water, add the sliced cabbages and cook for just 1 minute. Drain and splash the cabbage with cold water. Mix all ingredients for the sauce. Add the mustard sauce to the cabbage and toss well. Serve chilled. This dish is good with a fish entree.
Per serving: calories 34, fat 1.0g, 24% calories from fat, cholesterol 0mg, protein 2.3g, carbohydrates 5.1g, fiber 0.8g, sodium 582mg. Exchanges: 1 Vegetable.
If you can't find all these varieties of cabbage, just get a couple of different varieties.

" Diabetic Apple Pie "
By StarzNSky

2 Cans Sliced Apples Drained or same amount of fresh
2 t Sweet 'n Low
1 t Cinnamon
1/2 t Nutmeg
1 T Butter
2 T Flour
1 c Crushed Unsweetened Pineapple packed in Own juice. Do not Drain.
2 of your favorite Pie crusts

In large bowl combine apple slices and all ingredients except butter. Mix together. Pour into unbaked bottom crust. Dot with butter. Top with vented or lattice crust. Bake 425 degrees F for 15 minutes. Reduce heat to 350 degrees F and continue baking 25 to 35 minutes or until crust is golden brown.
The pineapple used has no sugar added and is the size can that looks like a tuna can...about 7 or 8 oz.

" Grilled Rosemary Chicken "
By Angel StarzNSky

1-1/2 lbs skinless, boneless chicken breasts (this should be 4)
1/3 c fresh rosemary, finely chopped
1/3 c dry white wine
2 T extra virgin olive oil
3/4 t black pepper
3 cloves garlic, crushed
1-1/2 T minced green onions
1/2 t salt

Rinse the chicken in cold water, drain well and pat dry. Mix together all the remaining ingredients. Add the chicken breasts to the marinade; cover and refrigerate for 1 to 4 hours. Grill or broil the chicken until tender, about 3 to 5 minutes on each side. Brush the chicken with the marinade at least once during cooking. Serve hot.
Chicken is wonderful for a summer barbecue. This dish may also be cooked in an oven broiler.
Nutritional Analysis: Yield: 4 Servings. Per Serving: 279 Cal; 11g Fat; 1g Carbohydrate; 38g Protein; 104mg Cholesterol; 357mg Sodium Exchanges: 3-1/2 meat/protein, 1-1/4 fat

" Cajun Shrimp "
By Angel StarzNSky

(Light)
Ingredients:
1 1/2 pounds large shrimp, peeled and de-veined
1 teaspoon paprika
3/4 teaspoon dried thyme
3/4 teaspoon dried oregano
1/4 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon pepper
1/4 to 1/2 teaspoon ground red pepper
1 tablespoon vegetable oil

To Prepare:
Combine first 8 ingredients in a large zip-top plastic bag; seal bag and shake to coat. Heat oil in a large nonstick skillet over medium- high heat until hot. Add shrimp; sauté 4 minutes or until shrimp are done. Yield: 4 servings
Nutritional Information: 185 calories; 2.2 g carbohydrates; 215 mg cholesterol 6 g fat; 357 mg sodium; 29 g protein

" Herb & Pasta Stuffed Tomatoes "
By Angel of Faith 6 large red ripe tomatoes
1 lb vermicelli pasta
1-2 cloves garlic, finely chopped
1 small onion, finely chopped
8 large basil leaves finely chopped OR 1 t dried basil
1 T fresh oregano, finely chopped OR 1/2 t dried oregano
1 t fresh rosemary, finely chopped OR 1/2 t dried rosemary, crumbled
1 t salt (opt)
Freshly ground black pepper to taste
1/4 c olive oil
Juice of 1 lemon, strained

Hollow out each tomato by cutting a thin slice off the top and scooping out all the pulp and seeds with a spoon. RESERVE the pulp and seeds and turn the tomatoes upside down on a dish to drain. In a medium bowl, combine the reserved pulp with all the remaining ingredients, EXCEPT for the pasta, and stir until well-blended. Cook the pasta according to package directions and drain well, In a large bowl, combine the pasta with half the mixture and toss to combine. Add the remaining mixture and toss again. Cool to room temperature. Fill the tomatoes with the pasta mixture and sprinkle with more freshly chopped basil, if desired.
Nutritional Analysis: Yield: 6 Servings. Per Serving: 166 Cal; 10g Fat; 3g Protein; 19g Carbohydrate; 0mg Cholesterol; 455mg Sodium. Exchanges: 1 Bread/Starch, 2 Veg, 2 Fat.

" Leek-Mushroom Soup "
By Angel StarzNSky

6 large leeks
1/2 lb mushrooms, sliced
2 cloves garlic, minced
1/4 t dried tarragon leaves
1/3 c flour
1/4 t white pepper
2 c low-fat (1% fat) milk
4 c low-sodium chicken broth

Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks. In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry. In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.
NUTRITIONAL INFORMATION per serving (Servings: 8): 115 calories; 9g protein; 16g carbohydrate; 2g fat; 407mg sodium; 4mg Cholesterol; 1g Fiber Diabetic Exchanges: 2 vegetable; 1/2 low-fat milk

" Chicken Quiche "
By Angel StarzNSky
(Light)

Ingredients:
2 tbsp Parmesan cheese, non-fat
1/4 tsp Paprika
3 Sheets phyllo dough
2 ea Egg whites
1/2 cup Egg beaters
1/2 cup Ricotta cheese, non-fat
2 tbsp Flour
1/2 cup Evaporated skim milk
6 oz Chicken, white meat -- Cooked and cubed
2 oz Swiss cheese -- grated
1 cup Asparagus -- or other Veggie
2 tbsp Green onion -- chopped
2 tbsp Parmesan cheese -- grated

To Prepare:
Preheat oven to 350 °F. Lightly spray a 9-inch pie pan with vegetable oil cooking spray (butter flavored). Combine 2 tablespoons non-fat parmesan cheese with paprika and set aside. Stack and cut sheets of phyllo dough in half. Place one square of phyllo in pie pan, lightly spray with vegetable oil cooking spray and sprinkle with 1 teaspoon cheese mixture. Layer remaining squares and cheese mixture in the same manner. Combine egg whites, egg substitute, ricotta, flour and milk. Stir in chicken, swiss cheese, vegetables and green onions. Pour into prepared pie crust. Sprinkle with freshly grated parmesan. Bake for 30 minutes or until lightly browned. Cool for 10 minutes Yield: 6 Servings

" PINK PERFECT POPCORN "
By Angel StarzNSky

6 c popped popcorn
2-1/2 T margarine
1 t sugar-free strawberry flavored gelatin

Keep popcorn warm in oven. In a small saucepan, over low heat, melt margarine. Cool slightly. Quickly stir in strawberry gelatin and immediately pour over popcorn tossing to coat all pieces.
Another crowd pleaser for when the family gets together for a football game or movie.
Nutritional Analysis: Yield: 6 one cup servings; Per Serving: 112 Cal; 6g Total Fat; 0mg Cholesterol; 80mg Sodium; Exchanges: 1 starch/bread; 1 fat

" Pumpkin Pie "
By Angel StarzNSky

Pastry for one-crust pie
1-3/4 c canned pumpkin (or fresh mashed)
1/2 t salt
1-1/2 c evaporated skim milk
3 eggs
2/3 c fruit sweetener

To make this fruit sweetener, mix together 1/3 cup frozen apple juice concentrate (thawed) and 1/3 cup granulated fructose.

2 t ginger
2 t cinnamon
1/2 t nutmeg
1/4 t cloves

Heat oven to 350° F. Prepare pastry and line 9-inch pan with crust. Flute edge of crust. Combine all ingredients in order and beat two minutes on low with electric mixer. Pour mixture into crust and bake for 30-40 minutes or until pie seems set. Cool slightly before serving.
Nutritional Analysis: Yield:serves 8 Per serving: 230 Cal; 8g Fat; 31g Carbohydrate; 8g Protein; 104mg Cholesterol; 267mg Sodium; Exchanges:1 fruit; 1 bread; 1-1/2 fat exchange

" Salmon Patties "
By Angel StarzNSky

1 3/4 c pacific pink salmon (15-1/2 oz. can)
1/2 c saltine cracker crumbs
1/4 c finely chopped celery
2 T finely chopped onion
1 egg slightly beaten
1/4 t salt
1/8 t pepper

hamburger buns -- split & toasted choice of toppings: tartar sauce, cheese, thousand island dressing

Drain Salmon; reserve 3 T liquid. Flake Salmon. In medium bowl, combine Salmon, liquid, cracker crumbs, celery, onion, egg, salt and pepper; mix well. Form into 5 patties. In preheated, lightly greased skillet, over medium heat, sauté patties about 3 minutes on each side. Serve on hamburger buns with choice of toppings.

" Low Fat Pumpkin Pie "
By AngelStarzNSky

1 9" deep pie shell -- unbaked
4 egg whites (or use egg beaters)
1 can solid packed pumpkin -- (16 ounces)
3/4 c granulated sugar
1/2 t salt
1 t ground cinnamon
1/2 t ground ginger
1/4 t ground cloves
1/2 t nutmeg
1 can undiluted evaporated skim milk -- (12 ounces)

Prepare pie shell. Preheat oven to 425F. Beat eggs lightly in large bowl. Stir in remaining ingredients in order given. Pour into pie shell. Bake for 15 minutes at 425F. Reduce temperature to 350F; bake for 40 to 50 minutes or until knife inserted in center comes out clean. Cool on wire rack.
If using metal or foil pan, bake on preheated heavy-duty baking sheet.

" Low/no Fat Marinated Chicken Breasts "
BY Angel StarzNSky

4-5 skinless, boneless chicken breasts
Half a bottle of fat free Italian Salad Dressing
1 lg. ziploc bag

Put chicken and dressing into ziploc bag. (or place in baking dish, drizzling marinade over top; cover with plastic wrap.) Refrigerate overnight of for 2-3 hours. (more or less depending on desired strength of marinade). Place chicken and remaining marinade into a baking dish in the oven, @400 degrees for apprx. 35-45 min. When done, put remaining marinade over cooked rice. Also great grilled and sliced over salad greens!

" Herb & Pasta Stuffed Tomatoes "
By Angel StarzNSky

6 large red ripe tomatoes
1 lb vermicelli pasta
1-2 cloves garlic, finely chopped
1 small onion, finely chopped
8 large basil leaves finely chopped OR 1 t dried basil
1 T fresh oregano, finely chopped OR 1/2 t dried oregano
1 t fresh rosemary, finely chopped OR 1/2 t dried rosemary, crumbled
1 t salt (opt)
Freshly ground black pepper to taste
1/4 c olive oil
Juice of 1 lemon, strained

Nutritional Analysis: Yield: 6 Servings. Per Serving: 166 Cal; 10g Fat; 3g Protein; 19g Carbohydrate; 0mg Cholesterol; 455mg Sodium. Exchanges: 1 Bread/Starch, 2 Veg, 2 Fat.

" Fresh Cranberry and Wild Rice Stuffing "
By Angel StarzNSky

1/2 cup wild rice, uncooked
1 cup water
1/4 cup raisins, dark or golden
5 scallions, chopped
1 tablespoon canola oil
1/2 cup celery, or fennel bulb, chopped
1 cup fresh cranberries
1 tablespoon orange rind-grated
1/2 teaspoon dried thyme

Put the wild rice in a saucepan. Add the water and raisins and cook over medium heat for 1 hour, or until the rice is tender. Drain. Sauté the onions and celery (or fennel bulb) in the oil until tender. Add the cranberries, orange rind, thyme and rice. Serve as a side dish; this stuffing goes great with poultry dishes such as cornish game hen, as well as lighter pork dishes such as pan seared pork loin. Yield: 4 Servings

Nutritional Information: 135 Calories; 26 g Carbohydrate; 2 g Fat; 111 mg Sodium; 1 mg Cholesterol Exchanges: 2 Starch/Bread

" Low Fat Pumpkin Bread "
By Angel StarzNSky

1 cup Dried Plum Purée (recipe follows) or prepared dried plum butter
1 cup packed brown sugar
1 cup granulated sugar
1 cup egg substitute
1 cup canned solid pack pumpkin
2-2/3 cups all-purpose flour
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon salt
1/2 teaspoon ground cloves
1/4 teaspoon ground ginger
1/4 teaspoon ground nutmeg

Preheat oven to 350°F. Coat two 8-1/2X4-1/2X2-3/4-inch loaf pans with vegetable cooking spray. In mixer bowl, beat dried plum purée with sugars until well blended. Beat in egg substitute and pumpkin just until blended. In medium bowl, combine flour, baking powder, baking soda, cinnamon, salt, cloves, ginger and nutmeg; stir into dried plum purée mixture until well blended. Spoon batter into prepared pans, dividing equally. Bake in center of oven 1 hour until pick inserted into centers comes out clean. Cool in pans 10 minutes; remove from pans to wire racks to cool completely. Serve with fat free cream cheese, if desired. Yield: 2 loaves

Dried Plum Purée
Combine 1-1/3 cups (8 ounces) pitted dried plums and 6 tablespoons hot water in container of food processor or blender. Pulse on and off until dried plums are finely chopped and smooth. Store leftovers in a covered container in the refrigerator for up to two months. Makes 1 cup.

Nutritional Information: Calories 110; % calories from fat 1%; Total Fat 1 g; Sat. Fat 1 g; Protein 2 g; Carbohydrates 24 g; Cholesterol 0 mg; Sodium 124 mg Dietary exchanges: 1-1/2 Starch

" Apple Crisp "
By Angel StarzNSky

5 cups thinly sliced Granny Smith apples
1 cup apple cider
1/2 cup fat-free butterscotch ice cream topping, divided
1/4 cup all-purpose flour
1 teaspoon ground cinnamon
3 cups low-fat granola with raisins
3 tablespoons margarine or butter, melted
Low-fat, no-sugar-added ice cream (optional)

Preheat oven to 350°F. Lightly coat 8-inch square baking pan with nonstick cooking spray; set aside. Combine apples, cider, 1/4 cup butterscotch topping, flour and cinnamon in large bowl. Place in prepared pan. Combine remaining 1/4 cup butterscotch topping, granola and margarine. Dollop over apples. Bake, covered, 40 to 45 minutes. Remove cover and bake an additional 15 to 20 minutes or until mixture is bubbly and apples are tender. Serve warm with ice cream, if desired. Yield: 9 servings

Nutritional Information: Calories 254; % calories from fat 21%; Total Fat 6 g; Sat. Fat 1 g; Protein 3 g; Carbohydrates 51 g ; Cholesterol 1 mg ; Sodium 177 mg; Dietary Fiber 4 g Dietary exchanges: 2 Starch ; 1 Fruit ; 1 Fat

" Oven "Fries" "
By Angel StarzNSky

2 small baking potatoes (10 ounces)
2 teaspoons olive oil
1/4 teaspoon salt or onion salt

Place potatoes in refrigerator for 1 to 2 days. Preheat oven to 450°F. Peel potatoes and cut lengthwise into 1/4-inch square strips. Place in colander. Rinse potato strips under cold running water 2 minutes. Drain. Pat dry with paper towels. Place potatoes in small resealable plastic food storage bag. Drizzle with oil. Seal bag; shake to coat potatoes with oil. Arrange potatoes in single layer on baking sheet. Bake 20 to 25 minutes or until light brown and crisp. Sprinkle with salt or onion salt. Yield: 2 servings

Nutritional Information: Calories 237; % calories from fat 26%; Total Fat 7 g; Sat. Fat 1 g; Protein 4 g; Carbohydrates 41 g; Cholesterol 0 mg; Sodium 300 mg; Dietary Fiber 3 g Dietary exchanges: 2-1/2 Starch; 1 Fat

" Beef & Vegetable Stir-Fry "
By Angel StarzNSky

1/2 cup fat-free reduced-sodium beef broth
3 tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch
1 teaspoon sugar
1/2 teaspoon ground ginger
1/2 teaspoon garlic powder
1/2 teaspoon dark sesame oil
1/4 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon vegetable oil
1/2 pound beef flank steak, cut diagonally into 1-inch slices
2 green bell peppers, thinly sliced
1 tomato, cut into wedges
8 green onions, cut into 1-inch pieces
4 cups hot cooked white rice (optional)

Blend beef broth, soy sauce, cornstarch, sugar, ginger, garlic powder, sesame oil, salt and black pepper in medium bowl. Heat vegetable oil in wok or nonstick skillet over medium-high heat until hot. Add beef; stir-fry 3 minutes or until beef is browned. Add bell peppers, tomato and onions; stir-fry 2 minutes or until vegetables are crisp-tender. Stir beef broth mixture; add to wok. Cook and stir 3 minutes or until sauce boils and thickens. Serve beef mixture over hot cooked white rice, if desired. Yield: 4 servings

Nutritional Information: Calories 357 ; % calories from fat 15% ; Total Fat 6 g ; Sat. Fat 2 g ; Protein 19 g ; Carbohydrates 54 g ; Cholesterol 23 mg ; Sodium 614 mg ; Dietary Fiber 2 g Dietary exchanges: 2-1/2 Starch ; 2 Meat ; 2 Vegetable

" Asian Ramen Noodle Soup "
By Angel StarzNSky

2 cans (about 14 ounces each) fat-free reduced-sodium chicken broth
4 ounces boneless pork loin, sliced into thin strips
3/4 cup thinly sliced mushrooms
1/2 cup firm tofu, cut into 1/4-inch cubes (optional)
3 tablespoons white vinegar
3 tablespoons sherry
1 tablespoon reduced-sodium soy sauce
1/2 teaspoon ground red pepper
2 ounces uncooked low-fat ramen noodles
1 egg, beaten
1/4 cup finely chopped green onions, green tops only

Bring chicken broth to a boil in large saucepan over high heat; add pork, mushrooms and tofu, if desired. Reduce heat to medium-low; simmer, covered, 5 minutes. Stir in vinegar, sherry, soy sauce and pepper. Return broth mixture to a boil over high heat; stir in ramen noodles. Cook, stirring occasionally, 5 to 7 minutes or until noodles are tender. Slowly stir in beaten egg and green onions; remove from heat. Ladle soup into individual bowls. Yield: 4 servings

Nutritional Information: Calories 148 ; % calories from fat 24% ; Total Fat 4 g ; Sat. Fat 1 g ; Protein 10 g ; Carbohydrates 15 g ; Cholesterol 66 mg ; Sodium 269 mg; Dietary Fiber 1 g Dietary exchanges: 1/2 Starch; 1-1/2 Meat;1 Vegetable

" Pumpkin Spice Cookies "
By Angel StarzNSky

1/2 c margarine, softened
9 t Equal® for Recipes or 30 packets Equal® Sweetener or 1-1/4 c Equal® Spoonful
1 c canned pumpkin
1 t orange extract
1-1/4 c all-purpose flour
3/4 c whole wheat flour
1 t baking soda
1/4 t salt
1-1/2 t ground cinnamon
1 t pumpkin pie spice
1/2 t ground cloves
1/2 c reduced-fat sour cream
1/2 c raisins, finely chopped
2 t grated orange rind
1/4 c chopped pecans
2 T Equal® for Recipes or 20 packets Equal® Sweetener or 3/4 c plus 4 t Equal® Spoonful
Warm skim milk or water
Ground cinnamon

Beat margarine and 1st amount of Equal® until fluffy in large bowl; beat in pumpkin and orange extract. Mix in combined flours, baking soda, salt, and spices alternately with sour cream. Mix in raisins, orange rind, and pecans. Spoon batter by heaping teaspoons onto greased cookie sheets. Bake cookies in preheated 375°F oven until browned, 10 to 12 minutes. Mix 2nd amount of Equal® with enough warm milk to make a thin glaze consistency; brush lightly on warm cookies and sprinkle with cinnamon. Cool on wire racks. Makes 6 dozen

Nutrition information per serving (2 cookies): 72 cal., 1 g pro., 9 g carbo., 4 g fat, 1 mg chol., 82 mg sodium Diabetic Food Exchanges: 1/2 Bread, 1 Fat

" Strawberry Smoothie "
By Angel StarzNSky

1 carton (8 ounces) plain nonfat yogurt
1/4 cup skim milk
1 teaspoon EQUAL® FOR RECIPES or 3 packets EQUAL® sweetener or 2 tablespoons EQUAL® SPOONFUL
3 cups frozen strawberries
1 cup ice cubes

Combine yogurt, milk and Equal® in blender container. With blender running, add berries, a few at a time, through opening in lid. Blend until smooth; add ice cubes one at a time through opening in lid, blending until slushy. Pour into glasses.Yield: 4 servings

Nutritional Information: Calories 79; % calories from fat 3%; Total Fat -1 g; Sat. Fat 1 g; Protein 5 g; Carbohydrates 15g; Cholesterol 1 mg; Sodium 54 mg; Dietary Fiber 2 g Dietary exchanges: 1/2 Milk ; 1 Fruit

" Italian Steamed Chicken "
By Angel StarzNSky

3 lbs. skinned chicken pieces
8 oz. no added salt tomato sauce
1/2 tsp. garlic powder
1 tsp. oregano
1 tsp. basil
1 tsp. sugar
1 tsp. lemon juice

Place skinned chicken pieces in microwave casserole dish. Mix no added salt tomato sauce with garlic powder, oregano, basil, sugar and lemon juice. Pour sauce over chicken and cover. Microwave at 70% power for 16 to 18 minutes. Yield: 4 servings

Nutritional Information: Calories: 163; Fat: 4 grams; Cholesterol: 67 mg; Sodium: 73 mg; Exchanges: 3 Lean Meat

" Cheese Lasagna "
By Angel StarzNSky

1-1/2 cups cottage cheese; low-fat
2 eggs 6 oz enriched lasagna noodles
1 tbsp Parmesan cheese
1/2 cup tomato sauce
3 oz Mozzarella cheese; grated
1/3 cup onion, chopped
1/3 cup red bell pepper, chopped
1/3 cup mushrooms, sliced
2 tb Parmesan cheese
1/2 tbsp olive oil

Cook lasagna noodles in boiling water until tender. Drain and set aside. Sauté the onions, mushrooms, and red bell pepper in the olive oil until tender. Combine tomato sauce and the sautéed onions, peppers and mushrooms. Mix in separate bowl cottage cheese, eggs and Parmesan cheese. Preheat oven to 350 degrees. In a 8x8-inch casserole, layer half the noodles, the cottage cheese mixture and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with Parmesan cheese. Bake for 25 minutes. Serve hot. Yield: 12 servings

Nutritional Information: 460 Calories; 14 g Protein; 10 g Fat; 42 g Carbohydrate; Exchanges: 4 Meat; 2 Starch

" Simple Shrimp Scampi "
By Angel StarzNSky

1 tsp margarine, melted, reduced-calorie
1 tsp Vegetables oil
1 clove Garlic
1/4 tsp Pepper
1/2 lb large, fresh shrimp, uncooked, cleaned, deveined
1 tbsp fresh parsley, chopped

Combine margarine, oil, garlic, and pepper in a shallow heatproof casserole dish. Add shrimp, and toss lightly to coat. Spread shrimp in a single layer. Broil shrimp 4" from heat 3-4 minutes. Turn shrimp, and broil an additional 3-4 minutes or until lightly browned. Sprinkle with parsley, and serve. Yield: 4 servings

Nutritional Information: 91 Calories; 14 g Protein;3 g Fat; 1 g Carbohydrate; 90 mg Cholesterol; 107 mg Sodium Exchanges: 2 Lean Meat

" Strawberry Trifle "
By Angel StarzNSky

1/2 large or 1 small angel food cake
3 oz. box sugar-free strawberry gelatin
10 oz. lite frozen strawberries, thawed
2 bananas, large
2 - 9oz. boxes instant sugar-free vanilla pudding
9 oz. lite whipped topping

Tear cake into bite size pieces and place in bottom of ungreased 9" x 13" pan. Dissolve gelatin in 1 cup boiling water- no cold water. Add strawberries and their juice to gelatin. Spoon evenly over cake pieces. Slice bananas on top and refrigerate while you prepare the pudding, which should be made with skim milk. Pour pudding over the bananas and top with lite whipped topping. Refrigerate 1 to 2 hours. Cut into squares to serve. Garnish with a slice of fresh strawberry, if available. Yield: 15 servings

Nutritional Information: Calories: 124; Fat: 3 grams; Sodium; 314 mg; Exchanges: 1 Starch/Bread; 1/2 fruit; 1/2 fat

" Marinated Cucumber Salad "
By Angel StarzNSky

1/2 cup Italian dressing (low-calorie)
1/8 teaspoon pepper
1 medium cucumber, peeled and thinly sliced
1/4 cup radishes, thinly sliced
2 tablespoons fresh parsley, chopped

Combine Italian dressing and pepper in a medium bowl; stir well. Add cucumber, onion, radishes, and parsley. Toss gently to coat. Cover and marinate in refrigerator for at least 4 hours. Serve salad and enjoy. Yield: 5 servings

Nutritional Information: Calories: 21; Carbohydrate: 4 gm; Protein: Trace; Fat: Trace; Fiber: Trace; Sodium: 5 mg

" Pork Chops Dijon "
By Angel StarzNSky

4 pork loin chops, 1/2-inch thick
2 tbsp Italian salad dressing, low-calorie
1 medium onion
1/4 tsp pepper
3 tbsp Dijon mustard

Trim excess fat from chops. Spray a 10-inch skillet with nonstick spray coating. Brown chops on both sides in hot skillet. Remove chops. Add onions to skillet; cook and stir over medium heat for 3 minutes. Push onions to the side of the skillet; return chops to skillet. Combine mustard, dressing and pepper; spread over chops. Cover; cook over medium-low heat 15 minutes or until meat is tender. Yield: 4 servings

Nutritional Information: 248 Calories; 25 g Protein; 2 g Carbohydrate; 14 g Fat; 80 mg Cholesterol; 390 mg Sodium

" Baked Apple Rice Pudding "
By Angel StarzNSky

1/3 cup egg substitute
2 cups apples, peeled, cored, finely chopped
1-1/2 cup cooked white rice
1/2 cup pitted dates, snipped
1/4 cup sugar
1/2 tsp cinnamon
2 tbsp unsalted margarine, softened
1 tsp vanilla
2 egg whites
1/4 tsp cinnamon

Preheat oven to 325 degrees F. Mix together the egg substitute, apples, rice, dates, sugar, 1/2 tsp cinnamon, margarine, and vanilla. Beat the egg whites until stiff peaks form; fold into rice mixture. Turn into a 1-1/2 quart casserole or soufflé dish. Sprinkle 1/4 tsp cinnamon on top. Place casserole in a pan of very hot water (about 1 inch deep). Bake at 325 F. for 60-70 minutes. Serve warm or chilled. If desired, garnish with fresh apple slices dipped in lemon juice. Yield: 6 servings

Nutritional Information: 185 calories; 31g carbohydrate; 4g protein; 6g fat; 42mg sodium

" Mom's Southern Pecan Pie "
By Angel StarzNSky

1 unbaked pie shell
1 cup fruit sweetener **
1 envelope plain gelatin
1/3 cup unsweetened apple sauce
3 tbsp water
2 tbsp cornstarch
3 eggs
2 tsp vanilla
2 tbsp very strong coffee or espresso (prepared, not grounds)
24 pecan halves

**To make this fruit sweetener, mix together 1/2 cup frozen apple juice concentrate (thawed) and 1/2 cup granulated fructose.

Prepare pastry and place in 9-inch pie pan. In large bowl, combine fruit sweetener, gelatin and apple sauce. Beat with electric mixer. In small bowl, blend water and cornstarch until smooth. Add cornstarch to fruit sweetener mixture and blend. Beat in eggs, one at a time. Stir in vanilla and coffee. Pour mixture into pie shell. Decorate top with pecan halves. Bake 30-40 minutes (until custard is set) at 375° F. Cool slightly before cutting. Yield: 10 servings

Nutritional Information: 211 Calories; 9 g Fat; 28 g Carbohydrate; 3 g Protein; 82 mg Cholesterol; 69 mg Sodium

" Sticky Lemon Bread "
By Angel StarzNSky

1/4 cup plus 2 tablespoons margarine, softened
2/3 cup sugar
1/4 cup egg substitute
1 teaspoon grated lemon rind
1/2 teaspoon vanilla extract
2 1/4 cups flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 8oz carton lemon low-fat yogurt
1/2 cup sugar
1/2 cup fresh lemon juice

Cream margarine; gradually add 2/3 cup sugar, beating at medium speed of mixer, until light and fluffy, (about 5 minutes). Add egg substitute, lemon rind and vanilla; beat until well blended. Combine flour, baking powder, baking soda and salt. With mixer running at low speed, add to creamed mixture alternately with yogurt, beginning and ending with the flour mixture. Pour batter into a loaf pan coated with baking spray. Bake at 350* for 55 minutes or until wooden pick inserted in center comes out clean. Remove from oven and place on a wire rack to cool. Combine 1/2 cup sugar and lemon juice in a saucepan; bring to a boil, and cook 1 minute. Remove from heat. Pierce top of bread several times with a meat fork. Pour sugar mixture over bread; cool in pan 10 minutes. Remove from pan; cool completely on a wire rack. Yield: 1 loaf

Nutritional Information: Servings Size - 1 slice Calories 177 (23% from fat); Protein 2.6g; Fat 4.6g: Sat. fat .9g; Sodium 142mg; Iron .8mg

" Grilled Dijon Chicken Breasts "
By Angel StarzNSky

2 chicken breasts - boneless and skinless
1/4 c dijon mustard
1/4 c lemon juice
2 t worcestershire sauce

Place chicken breasts in a non metal dish. Equally divide the mustard so that both sides of each breast is coated. Pour half of the lemon juice and Worcestershire sauce over one breast, the other half of the other one. Place in refrigerator for several hours or overnight. Grill over hot coals for 6-8 minutes turning every 3 minutes.

Nutritional Information: 174 calories, 28 g protein, 5.1 g fat, 2.7 gr carbohydrates, no fiber, 489 mg sodium, 74 mg cholesterol

" Lemon Crepe or Pie Filling "
By Angel StarzNSky

1 c Splenda or Equal Spoonful
3 T cornstarch
1 c cream
1/4 c lemon juice
3 egg yolks - slightly beaten
1/4 c butter
1 c sour cream
1 T lemon rind - grated

In a medium saucepan, combine the sweetener and corn starch; mix well. Stir in the cream, lemon juice and egg yolks. Cook over medium heat until thick, stirring constantly. Remove from heat; stir in butter and lemon rind. COOL. When completely cool, fold in the sour cream. Spoon into your prepared pie crust, crepe or cream puff.