Pretzel-Coated Chicken Tenders

Ingredients:
- 1 lb chicken tenders
- 2 large egg whites, lightly beaten
- 2 cups tiny pretzel twists, crushed
- Cooking spray
- 1/4 cup honey mustard

Directions: Preheat oven to 450 degrees and place baking sheet into oven. Dip chicken in egg whites and dredge in pretzels (press firmly). Place on wire rack for 10 minutes and coat chicken well with cooking spray. Place chicken in single layer and bake for 10-12 minutes until chicken is done.

Yield 4 servings: 2 Tenders and 1 Tbsp of honey mustard

Calories 221, Fat 3g, Carb 19.6g

Easy Old-fashioned Turkey Pot Pie

Preparation time: 7 minutes
Baking time: 25-30 minutes

Ingredients:
- 1 can (10 3/4 ounces) reduced-sodium, reduced-fat cream of chicken soup
- 3/4 cup fat-free milk
- 6 ounces (1 1/2 cups) chopped, cooked turkey (white meat, no salt added, either leftovers or pre-cooked turkey breast from the deli counter)
- 2 cups frozen mixed vegetables
- 1 small tube of refrigerated, prepared biscuit dough (10 small biscuits)

Directions: Preheat oven to 350 degrees. Pour cream of chicken soup, fat-free milk, chopped, cooked turkey, and frozen mixed vegetables into a casserole dish. Stir until well combined. Open container of prepared biscuits. Place 8 biscuits on top of soup mixture. (Reserve remaining 2 biscuits for another meal). Place casserole in oven. Bake for approximately 25-30 minutes until biscuits are golden-brown and contents are heated through.

Yield: 4 servings; Serving size: 1 cup casserole and 2 small biscuits

Nutrition facts per serving: Calories: 298; Carbohydrate: 43g; Protein: 25g; Fat:3g; Saturated fat: 0g; Sodium: 768mg; Fiber: 5g;

Recipe from www.diabetesselfmanagement.com

Apple Crisp

Preparation time: 25 minutes
Cooking time: 35 minutes

Ingredients:
- 9 medium apples, peeled and sliced
- 1/4 cup plus 1/4 cup Splenda, No Calorie Sweetener, granular
- 1/4 cup plus 1/4 cup sugar
- 2 teaspoons cinnamon
- 1/2 cup trans-fat-free margarine
- 1 cup all-purpose flour
- 1 cup old-fashioned oatmeal

Directions: Preheat oven to 375 degrees. Toss apples with 1/4 cup Splenda, 1/4 cup sugar, and cinnamon. Transfer apple mixture into a 9 x 13 baking pan. Beat margaring and add the remaining 1/4 cup Splenda and 1/4 cup sugar along with the flour and oatmeal. Blend until well mixed. Evenly distribute flour mixture over apples. Bake for 35-40 minutes on the top rack of the oven until topping is lightly browned and apples are soft.

Yield: 15 servings; Serving size: 1/2 cup

Nutrition facts per serving: Calories: 170; Carbohydrate: 26g; Protein: 2g; Fat: 7g; Saturated fat: 1g; Cholesterol: 0mg; Sodium: 80mg; Fiber: 2g

Easy Cheesy Vegetable Casserole

Preparation time: 20 minutes
Baking time: 30 minutes

Ingredients:
- 1 1/2 cups water
- 4 medium white or yellow potatoes, peeled and sliced 1/2-inch thick
- 1 cup bite-size raw cauliflower florets
- 1 cup bite-size raw broccoli florets
- 4 medium carrots, peeled and sliced into 1/4-inch coins
- 1 medium onion, chopped
- 2 cups frozen, cut green beans
- Nonstick cooking spray
- 1 can (10 3/4 ounces) reduced-fat, reduced-sodium cream of chicken soup
- 1/2 cup skim milk
- 1 cup shredded reduced-fat Cheddar cheese

Directions: Bring water to a boil in a large pot over high heat. Add the potatoes and cook, covered, for 5 minutes. Add the cauliflower, broccoli, carrots, onion and frozen green beans. Return water to a boil, cover and cook 10 to 12 minutes until vegetables are tender. Drain. Spray a 2-quart baking dish with cooking spray. Add cooked vegetables. Combine the canned soup and milk. Pour soup mixture over the vegetables, mixing gently. Preheat oven to 350 degrees. Cover and bake casserole for 20 to 25 minutes. Uncover and sprinkle with cheese. Bake 3 to 4 minutes longer, until cheese melts.

Recipe from www.diabetesselfmanagement.com

Two-minute Turkey Wrap

Preparation time: 2 minutes

- 1 (8-inch) flour tortilla (use flavored tortilla if desired)
- 1 teaspoon horseradish sauce (not pure horseradish)
- 3 ounces deli-sliced turkey breast
- 1 slice (2/3 ounce) fat-free American cheese
- 1/4 cup alfalfa sprouts

Directions: Spread tortilla lightly with horseradish sauce. Lay turkey over tortilla. Place cheese in center of tortilla over turkey, then top with sprouts. Fold in about an inch on the top and bottom of the tortilla, then roll up tortilla from left to right. Serve immediately or wrap tightly in plastic wrap and refrigerate for future use.

Yield: 1 wrap
Serving size: 1 wrap

Nutrition facts per serving: Calories: 297; Carbohydrate: 27g; Protein: 36g; Fat: 5g; Saturated fat: 1g; Sodium: 414 mg; Fiber: 1g

Herb-marinated Chicken

Preparation time: 5 minutes
Marinating time: At least 2 hours
Cooking time: Approx. 16-20 minutes

Ingredients:
- 1 1/2 pounds boneless, skinless chicken breasts
- 1/4 cup olive oil
- 1/2 cup balsamic vinegar
- 1 tablespooon (or 3 cloves) minced garlic
- 1/2 teaspoon dry parsley
- 1 teaspoon dry rosemary
- 3/4 teaspoon dry sage
- 1 teaspoon dry thyme
- 1 teaspoon salt
- 1/2 teaspoon coarse ground pepper

Directions: Place chicken in a zip-top bag. In a small bowl, whisk together remaining ingredients and pour over chicken. Seal bag tightly and shake gently to coat chicken well. Allow chicken to marinate in the refrigerator for at least 2 hours, shaking bag gently twice during marinating to recoat chicken.

After chicken has marinated, discard remaining marinade. Preheat grill to medium-high heat, or preheat oven broiler. Grill or broil chicken about 8-10 minutes per side or until chicken is no longer pink and the juices are clear. Cooking time may vary depending on the thickness of the meat.

Yield: 6 servings; Serving size: 4 ounces

Nutrition facts per serving: Calories: 144; Carbohydrate: 1g; Protein: 26g; Fat: 4g; Saturated fat: 1g; Sodium: 188mg; Fiber: <1g

Recipe from www.diabetesselfmanagement.com