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

Chicken Enchiladas

Serves 6 (2 enchiladas per person)

Ingredients:
- 12 yellow corn tortillas
- 3 cups shredded chicken
- 1 small white onion, diced
- 2 cloves garlic, minced
- 1 (4 oz) can diced green chilies
- 1 tablespoon ground cumin
- 2 teaspoons salt
- 1-2 teaspoons chile powder
- 2 teaspoons dried oregano, crushed
- 1 (8 oz) can red enchilada sauce
- 1 1/2 cups tomato salsa
- 2 teaspoons olive oil
- 1 cup shredded cheese

Preparation: Preheat oven to 350 degrees. In a large bowl, combine chicken, onion, garlic, green chilies, cumin, salt, chile powder and oregano. In a medium bowl, combine enchilada sauce and salsa. Oil a 9x13 inch baking dish with olive oil. Line a microwave safe bowl with damp paper towels, place tortillas on top and place another damp paper towel atop tortillas. Microwave 20-30 seconds to heat and soften tortillas.

Place 1/2 cup sauce mixture on bottom of pan and distribute evenly. Fill each tortilla with 1/3 cup chicken mixture. Roll tightly and place seam side down in pan. Repeat with remaining tortillas. Cover with sauce evenly, cover with foil and bake for 20-25 minutes. Uncover, evenly distribute cheese and return to 5-10 minutes or until cheese is melted and sauce is bubbling. Allow to cool 10 minutes before serving.

Per serving: 318 calories, 10g fat (4g saturated), 32g carbohydrates, 26g protein
Recipe courtesy of Adriene Worthington, RD

Grilled Caesar Burgers

Number of servings: 2
Serving size: 1 burger with 2 bread slices
Preparation time: 5 minutes; Total time: 13 minutes

Ingredients:
- 2 frozen BOCA Meatless Original Burgers
- 1 cup shredded romaine lettuce
- 2 Tbsp Kraft Light Done Right! Classic Caesar Reduced Fat Dressing
- 4 French or Italian bread slices
- 4 thin tomato slices

Instructions:
1. Preheat grill to medium heat. Grill burgers as directed on the package.
2. Meanwhile, toss lettuce with dressing until evenly coated. Place evenly on 2 of the bread slices.
3. Top each with 1 of the burgers, 2 of the tomato slices and second bread slice.

Nutrition:
Total Calories: 330; Calories from fat: 54; Total fat: 6g; Saturated fat: 1g; Cholesterol: 5g; Sodium: 910 mg; Total Carbohydrates: 48g; Dietary Fiber: 7g; Sugars: 2g

Chewy Chocolate Brownies

Preparation time: 10 minutes
Baking time: 25 minutes

Ingredients:

• Vegetable cooking spray
• 1/4 cup plus 3 tablespoons all-purpose flour
• 1/2 cup cocoa
• 1/4 teaspoon salt
• 2 egg whites
• 1 whole egg
• 1/2 cup plus 2 tablespoons sugar
• 6 tablespoons unsweetened applesauce
• 2 tablespoons oil
• 1 1/2 teaspoons vanilla
• 2 tablespoons chopped walnuts or pecans

Directions: Preheat oven to 350 degrees. Spray an 8-inch square baking pan with vegetable cooking spray. In a medium bowl, combine flour, cocoa, and salt. Mix well. In a separate large bowl, whisk together egg whites, egg, sugar, applesauce, oil, and vanilla. Stir in the flour mixture until just blended; do not overmix. Pour batter into the prepared pan and sprinkle walnuts on top. Bake for 25 minutes, until a toothpick inserted in the center comes out clean. Cool the brownies on a wire rack for at leat 15 minutes. Cut into 12 rectangles.

Yield: 12 brownies; Serving size: 1 brownie
Nutrition facts per serving: Calories: 111; Carbs: 17g; Protein: 3g; Fat: 4g; Saturated fat: <1g;>