• 1 pound chicken breasts, boneless, skinless (I used a 20-oz package)
• 2 tbsp canola oil
• 1 1/2 cups barbecue sauce (I used a hickory flavored sauce)
• 1 cup water
• 11-oz can whole kernel corn, drained
• 1 small green pepper, chopped
• 1 small red pepper, chopped
• 2 cups instant rice, uncooked

Slice chicken breasts into strips or chunks.  Heat oil in large skillet and brown chicken.  Stir in barbecue sauce, water, corn, and peppers.  Bring to a boil.  Reduce heat.  Cover and simmer 5 minutes.  Remove from heat.  Add rice and cover.  Let stand for 5 minutes until rice is fluffy.

Servings: 8 (3/4 cup)

255 calories per serving; 17 gm protein; 35 gm carbohydrates; 5 gm fat; 33 mg cholesterol; 2 gm fiber, 2 mg iron; 24 mg calcium; 546 mg sodium

• 3 cups uncooked whole wheat spiral pasta
• 1 pound lean ground turkey
• 1 medium onion, chopped
• 2-1/2 cups garden-style spaghetti sauce (I used Prego chunky garden combo – a 23.75oz jar)
• 1 can (14-1/2 ounces) diced tomatoes, undrained
• 1/2 teaspoon dried basil
• 1/2 teaspoon dried oregano
• 1/2 teaspoon Worcestershire sauce
• 1/8 teaspoon pepper
• 3 tablespoons grated Parmesan cheese
• 4 ounces sliced turkey pepperoni (I just put one layer of pepperoni over the pasta and sauce)
• 1/2 cup shredded part-skim mozzarella cheese

Cook pasta according to package directions.

Meanwhile, in a large nonstick skillet, cook turkey and onion over medium heat until meat is no longer pink; drain. Stir in the spaghetti sauce, tomatoes, basil, oregano, Worcestershire sauce and pepper; set aside.

Drain pasta. Transfer to a 13-in. x 9-in. baking dish coated with cooking spray; sprinkle with Parmesan cheese. Top with spaghetti sauce mixture and pepperoni. Sprinkle with mozzarella cheese.

Cover and bake at 350° for 25-30 minutes or until heated through. Yield: 8 servings.

• 3 tablespoons lime juice
• 2 tablespoons olive oil
• 2 tablespoons reduced-sodium teriyaki sauce
• 1 tablespoon balsamic vinegar
• 1 tablespoon Dijon mustard
• 1 teaspoon garlic powder
• 6 drops hot pepper sauce
• 6 uncooked jumbo shrimp, peeled and deveined

Combine the first seven ingredients in a large resealable plastic bag; add shrimp. Seal bag and turn to coat. Refrigerate for 1 hour, turning occasionally.

If grilling the shrimp, coat grill rack with cooking spray before starting the grill. Drain and discard marinade. Thread shrimp onto two metal or soaked wooden skewers. Grill, covered, over medium heat or broil 4 in. from the heat for 3-4 minutes on each side or until shrimp turn pink. Yield: 2 servings.

Nutrition Facts: 3 shrimp equals 98 calories, 4 g fat (1 g saturated fat), 93 mg cholesterol, 196 mg sodium, 2 g carbohydrate, trace fiber, 13 g protein. Diabetic Exchanges: 3 very lean meat, 1/2 fat.

• 1 pound 93% lean ground beef
• 1 large egg
• 1/2 cup quick oats
• seasoned salt
• minced onion
• 1 4-oz can of mushrooms
• 1 small can of 98% fat-free cream of mushroom soup
• 1/2 cup skim milk
• 1 tsp. beef bouillon

Combine the ground beef, egg, and oats.  Sprinkle with some seasoned salt and minced onion (I like to use Tastefully Simple’s Onion Onion if I have it on hand) and mix well.  Evenly divide the mixture into fourths.  Shape into oval-shaped patties.  Over medium heat, brown the patties on one side; flip and brown the other side.  Remove the patties from the pan and set aside.  Add a little water to the pan to loosen any baked-on beef.  Add the soup, milk, mushrooms, and bouillon.  Stir well and heat.  Put the beef patties back into the soup mixture and simmer for approximately 10 minutes.

1 patty has approximately 2.9g fiber, 288 calories, 11.3g fat.  (6 WWP)

• 16-ounce pkg. penne pasta
• 1 pkg. Jennie-O Italian turkey sausage (19.5 oz.)
• 1 yellow pepper, thinly sliced or diced
• 1 green pepper, thinly sliced or diced
• 2 cloves garlic, thinly sliced or minced
• 1 can petite diced tomatoes (14.5 oz.)
• 1 can tomato sauce (8 oz.)
• 1/2 tsp. garlic powder
• 1/2 tsp. garlic salt
• 1/2 tsp. onion powder
• 1/2 tsp. oregano
• 1/2 tsp. dried basil

Cook the penne according to the directions on the package.  Meanwhile, slice the turkey sausages and start cooking/browning in a nonstick pan.  (I removed the casings…partially frozen sausages are easier to slice).  Add the sliced peppers and garlic and saute.  (May need to add some nonstick cooking spray or a little olive oil).  Add the tomatoes, tomato sauce, and seasonings and let simmer for a little while.  Pour the sausage and vegetable mixture over the drained pasta and stir well.  Serve!

• 1 green bell pepper
• 1 red pepper
• 1 small zucchini
• sliced baby bella mushrooms
• fat-free flour tortillas
• monterey jack cheese
• nonstick cooking spray
• light sour cream
• fresh salsa

Spray a nonstick pan with nonstick cooking spray.  Thinly slice the peppers and zucchini.  Saute the veggies over medium heat for approximately 5-10 minutes.  Set aside.  Spray the pan with nonstick spray and add a tortilla.  Cover half the tortilla with veggie mixture and some cheese.  Fold the tortilla in half over the veggies and cheese.  Brown lightly over medium-low heat, flipping once.  Repeat until the veggie mixture is gone.  Cut the finished quesadillas into wedges and serve with sour cream and salsa.

• salt
• 1-pound box of medium shell pasta
• 1 tbsp. extra-virgin olive oil
• 3 slices of bacon, chopped
• 1 medium onion, chopped
• 2 celery ribs with greens, chopped
• 1/2 small red bell pepper, cored, seeded, and chopped
• 2 tbsp. all-purpose flour
• 1 cup chicken stock
• 1 cup milk
• 1 6-ounce tub fresh lump crab meat, flaked
• 1 cup of corn (recipe calls for frozen, I used canned)
• 2 cups shredded cheddar cheese (recipe calls for sharp white cheddar)
• 2 tbsp. fresh thyme, chopped
• a couple pinches of cayenne pepper

Bring a large pot of water to a boil for the pasta and salt it.  Cook the pasta to al dente.  While the pasta cooks, heat a large skillet over medium heat.  Add the EVOO and bacon.  Cook the bacon for 3 minutes.  Add the onion and celery and cook for 3 minutes more.  Add the red bell pepper and cook another minute or two.  Add the flour and stir well.  Whisk in the chicken stock, then the milk.  Heat until bubbling, then add the crab and corn.  Heat through.  Stir in the cheese, thyme, and cayenne pepper and heat until the cheese is melted.  Drain the pasta and return it to the large pot.  Pour the cheese, crab, and corn sauce over the pasta and stir well to coat the pasta.  Garnish with chopped chives when serving if you desire.

Glaze:

• 1/4 cup ketchup
• 1 tablespoon Dijon mustard
• 2 teaspoons packed light brown sugar

Meatloaf:

• 2 pounds lean ground beef
• 1 medium onion, finely chopped
• 3 tablespoons ketchup
• 2 large eggs
• 1/2 cup quick-cook oatmeal
• 1 teaspoon salt
• 3/4 teaspoon black pepper
• seasoned salt

Preheat oven to 350 degrees.  In a small bowl, whisk together the glaze ingredients and set aside.  In a large bowl, combine all the meatloaf ingredients and mix well.  Press the meatloaf mixture into an 11×7 pan.  Bake for 30 minutes then brush some of the glaze over the top of the meatloaf.  Bake for another 30 minutes.  Let the meatloaf rest for 5 minutes.  Cover the meatloaf with the remaining glaze before serving.

• 1 lb. lean ground beef
• 1 small onion, chopped
• garlic salt
• dried rosemary leaves, about 1 tsp.
• salt and pepper
• 1 can of corn
• 1 (10 1/2 ounce) can cream of mushroom soup
• 2/3 c. milk
• 1/2 c. light sour cream
• frozen tater tots, 16 ounces
• 1 c. shredded cheddar cheese
• seasoned salt

Preheat oven to 350 degrees.  Brown the ground beef and onion.  Season with garlic salt, rosemary, salt and pepper.  Add the corn, soup, milk, and sour cream and mix well.  Pour into a casserole dish.  Cover the beef and soup mixture with tater tots.  Sprinkle with cheese and seasoned salt.  Bake at 350 degrees for 45 minutes to an hour.

• 1-1/2 cups uncooked whole wheat penne pasta
• 3/4 pound lean ground beef
• 2 tablespoons finely chopped onion
• 1 can (14-1/2 ounce) petite-diced tomatoes
• 2 tablespoons dill pickle relish
• 2 tablespoons prepared mustard
• 2 tablespoons ketchup
• 1 teaspoon McCormick’s Montreal steak seasoning
• 1/2 teaspoon seasoned salt
• 3/4 cup shredded reduced-fat cheddar cheese
• chopped green onions, optional

Cook pasta according to package directions. Meanwhile, in a large skillet, cook beef and onion over medium heat until meat is no longer pink; drain. Drain pasta; add to meat mixture.

Stir in the tomatoes, relish, mustard, ketchup, steak seasoning and seasoned salt. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes.

Sprinkle with cheese. Remove from the heat; cover and let stand until cheese is melted. Garnish with green onions if desired.

Makes 4 (1 1/2 cup) servings

Per Serving: Fiber 4 g / Calories 391 / Fat 12 g