Mexican Chicken Soup

Ingredients:

• 4 Anaheim chile peppers*
• 2 teaspoons olive oil
• 1/2 cup sliced green onions
• 2 garlic cloves, minced
• 3/4 teaspoon ground cumin
• 3/4 teaspoon cumin seed
• 8 cups reduced sodium chicken broth
• 1 cup fresh or frozen corn
• 2 cups cubed red potatoes
• 2 cups cooked chicken (leftover or from a rotisserie chicken)
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• Optional toppings: Baked corn tortilla strips, diced avocado, or chopped cilantro

Directions: Preheat oven to 450 F. Place peppers on foil-lined baking sheet. Roast for 20 minutes or until blackened, turning occasionally. Wrap peppers up in foil to steam. Let stand 15 minutes. Remove skin and seeds from peppers and chop.

Heat oil in Dutch oven over medium heat. Add onions, garlic, ground cumin and cumin seed. Saute 5 minutes. Add chicken broth, reserved peppers, corn, potatoes and chicken. Bring to a boil. Cover, reduce heat and simmer 20 minutes. Serve with baked corn tortilla strips, avocado and cilantro, if desired.

*May substitute 1 (4-oz.) can diced green chiles.

Nutrition per serving: 288 calories, 9g fat (2 g saturated), 25g carbohydrates, 28g protein

*Recipe from United States Potato Board

Stir-fried Zucchini

Number of Servings: 4Serving Size: 3/4 cup

Use sweet onions such as Vidalia, Oso-Sweet, Walla Walla, or Texas sweet for best flavor.

Ingredients:

• 1 tbsp canola or corn oil
• 1 onion cut into wedges
• 1/2 tsp grated gingerroot
• 1 tbsp sesame seeds
• 1 tbsp lite soy sauce
• 1 1/2 tsp dark-roasted sesame oil
• 1 lb zucchini, cut into 1-inch pieces

Instructions:

1. Heat the canola oil or corn oil in a large nonstick skillet over medium heat
2. Add the zucchini, onion and gingerrot. Stir-fry about 5 to 8 minutes.
3. Sprinkle with sesame seeds, soy sauce, and sesame oil. Toss to blend.

Nutrition: Total calories: 90; Calories from fat: 58; Total fat: 6g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 155mg; Total carbohydrates: 8g; Dietart fiber: 2g; Sugars: 5g

Black Bean Chili Dip

Black Bean Chili Dip
Makes 2 cups for about 8 servings

Ingredients:

• 1 (15 ounce) can black beans, rinsed, drained and partially mashed



• 1/2 cup drained canned whole kernel corn



• 1/3 cup salsa



• 1/4 cup water



• 2 teaspoons chili powder



• Cooking spray



• 1 1/4 cups shredded



• 75% or 50% Reduced Fat Cabot Sharp Cheddar Cheese



• 2 tablespoons drained canned green chilies

Directions:

1. Preheat oven to 375 degrees



2. Combine beans and next 4 ingredients; Pour into a small casserole dish coated with cooking spray



3. Sprinkle with cheese and green chiles



4. Cover and bake at 375 degrees for 30 minutes or until cheese is melted and filling is bubbly. Uncover and cook an additional 5 minutes. Serve with tortilla chips.

Note: For a quick afternoon snack any day of the week, this dip can also be mixed together ahead of time and proportioned into individual serving dishes. Microwave each dish, as needed, on HIGH for 1 minute at a time until filling is bubbly and cheese is melted.

Nutrition Analysis: Calories 69; Total Fat 2g; Saturated Fat 1g, Sodium 259 mg; Carbohydrates 8g; Dietary Fiber 2g; Protein 7g; Calcium 140mg

Recipe from: http://www.cabotcheese.com/

Savory Pita Strips

Ingredients:

• 2 tbsp grated Parmesan cheese


• 1/2 tsp Italian seasoning


• 1/4 tsp garlic powder


• 1/4 tsp dried rosemary, crushed


• 4 pita breads (6 inches)


• 2 tbsp butter, melted

In a small bowl, combine the Parmesan cheese, Italian seasoning, garlic powder and rosemary; set aside. Cut pita breads into 1-inch strips; split in half. Spritz crust side with butter-flavored nonstick cooking spray; place crust side up on a broiler pan coated with nonstick cooking spray. Broil 3-4 inches from the heat for 1 minute. Turn; brush with butter and sprinkle with Parmesan mixture. Broil 1-2 minutes longer or until golden brown and crisp.

Serving size: 6 pita strips

Nutritional info: 114 calories; 4g fat; 9 mg cholesterol; 213 mg sodium; 17 g carbohydrate; 3 g protein

Berry Cheesecake Parfait

Ingredients:

• 1 1oz package sugar free, fat free cheesecake pudding mix
• 2 cups nonfat milk
• 1 1/2 cups raspberries and blueberries
• 4 tbsp fat-free whipped topping
• 4 tbsp sliced almonds, toasted

Directions: In a medium bowl, whisk together pudding mix and milk for 2 minutes. In a parfait dish, layer 1/4 cup pudding and 2 tbsp berries. Repeat process once more and top with 1 tbsp whipped topping and 1 tbsp toasted almonds. Repeat this procedure for remaining three parfaits.

Serves: 4

Calories: 135; Total fat: 3 g; Sodium: 400 mg; Carbohydrate: 22g; Protein: 6g

*Source: Diabetes Forecast-December 2008

Eggplant

Peel and cube a dark ripe eggplant, placing it in plain boiling water. Let it cook until a fork can pierce it, remove and drain, run cold water on it to stop the cooking.

In a 2" skillet, heat a tablespoon of light olive oil or grapeseed oil, adding 1/4 cup of chopped onion, 1 piece of celery chopped, and 1 or 1/2 of a red bell pepper, depending on how much you like it. (I like the red ones because of the color, meatiness, and texture. They are worth the money.) Also, any kind of mushroom can be used, and I usually use on sale sliced buttons. Saute, adding chicken broth (because it's nutritious) or just water, until onion is clear. Add the eggplant to the other vegetable mixture along with one can of diced tomatoes with italian seasoning. Use a bay leaf during this part of the cooking, then discard it. Just cook a little while on a low fire until the flavors marry.

This is filling, low-fat, low cal, full of vitamin A, C, and antioxidants. If you are able to tolerate pasta, use whole wheat rigatoni. Sprinkle the romano! Lots of chewing involved. Before long, your brain, your taste buds and your tummy are so satisfied. "Bon appetite, " so well said by a famous American who cooked with lots of butter.
(If you want to, you can also add ground turkey, but season the turkey up a little because it's so bland.)

*Recipe submitted by A. Drury

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