Number of servings: 5; Portion: 1/5 of the omelet; Cals: 260*; Carbs: 30 g*

Ingredients:
5 small potatoes, peeled, ½-inch diced
½ medium-sized onion, ½-inch diced
1 small zucchini, sliced
1½ cups green or red peppers, thinly sliced
5 medium-sized mushrooms, sliced
3 eggs, beaten
5 egg whites, beaten
Pepper and garlic salt with herbs to taste
3 oz. shredded part-skim mozzarella cheese
1 Tbsp. low-fat Parmesan cheese
Vegetable oil cooking spray

Preparation:
Preheat oven at 375°F. Cook potatoes in boiling water until tender. In a non-stick pan, add vegetable oil spray and warm at medium heat. Add onion and sauté until golden brown. Add vegetables and sauté until tender but not golden brown. In a medium mixing bowl, slightly beat together eggs and egg whites, pepper, garlic salt, and mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables. In a 10-inch pie pan or ovenproof skillet, add vegetable spray and then cheese and egg mixture. Sprinkle with low-fat Parmesan cheese and bake until firm and golden on top, about 10 to 30 minutes. Remove omelet from oven and cool for 10 minutes.

*Tomato salad pictured not included in calorie and carbohydrate counts.

Hearty Turkey Burgers

Number of servings: 6; Portion: 1 burger; Cals: 301; Carbs: 28 g

Ingredients:
1 lb. lean ground turkey
1 egg
¾ cup old-fashioned oatmeal
½ cup fresh mushrooms, minced
2 Tbsp. dried minced onion
½ tsp. garlic salt
½ tsp. ground black pepper
6 whole-wheat hamburger buns
Vegetable oil cooking spray

Preparation:
Prepare an indoor or outdoor grill. Combine all ingredients except buns in a bowl. Divide turkey into 6 equal portions, shaping each into ½-inch-thick patties. Place patties on grill rack; grill 7 minutes on each side or until done. (Or: coat a large non-stick skillet with cooking spray and cook patties over medium heat for 3–4 minutes per side, or until juices run clear.) Serve burgers on whole-wheat hamburger buns.

Copyright 2004 American Diabetes Association. From Healthy Calendar Diabetic Cooking. Reprinted with permission from The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://store.diabetes.org.

Creamy Cole Slaw

Number of servings: 10; Portion: ¾ cup; Cals: 80; Carbs: 14 g

Ingredients:
1½ cups low-fat mayonnaise dressing
⅓ cup Splenda^®
3 Tbsp. sweet onion, finely chopped
2 tsp. lemon juice
1 Tbsp. white wine vinegar
¼ tsp. celery seeds
¾ tsp. salt
¼ tsp. black pepper
8 cups classic cole slaw cabbage mix

Preparation:
Whisk all ingredients (except cole slaw mix) together in a large bowl. Add cole slaw mix. Stir well. Refrigerate at least 2 hours. Mix and serve cold.

Copyright 1997 American Diabetes Association. From Brand Name Diabetic Meals in Minutes. Reprinted with permission from The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://store.diabetes.org.

Number of servings: 6; Portion: 4 oz.; Cals: 288; Carbs: 8 g

Ingredients:
3 4-oz. boneless, skinless chicken breasts
6 Tbsp. fat-free Caesar salad dressing
10 cups romaine lettuce, torn into bite-size pieces
1 cup croutons
⅓ cup grated Parmesan cheese
Vegetable oil spray

Preparation:
Spray grill rack with cooking spray. Grill the chicken for about 6 minutes per side until no trace of pink remains. Slice diagonally and let cool. Combine chicken, dressing, romaine lettuce, croutons, and cheese in a large salad bowl; toss until coated and serve.

Number of servings: 4; Portion: 1 fillet; Cals: 164*; Carbs: 5 g*

Ingredients:
1 Tbsp. olive oil
1 Tbsp. lime juice
4 4-oz. firm fish fillets, (1 lb. total) such as orange roughy or red snapper, thawed if frozen
1 cup salsa
2 limes, each cut into 8 wedges
Vegetable oil cooking spray

Preparation:
Prepare a charcoal grill, or preheat the broiler and prepare the broiler pan with non-stick pan spray. Combine the oil and lime juice; brush over the fish. Grill or broil 4 to 5 inches from the heat source until the fish is opaque, about 6 minutes (depending on the thickness of the fish). Serve immediately, topped with salsa and fresh lime slices.

*Side dishes pictured not included in calorie and carbohydrate counts.

Copyright 2007 American Diabetes Association. From The New Family Cookbook for People with Diabetes. Reprinted with permission from The American Diabetes Association.

Number of servings: 6; Portion: 3-4 oz.; Cals: 154*; Carbs: 1 g*

Ingredients:
6 4-oz. boneless, skinless chicken breasts
¼ cup fresh-squeezed orange juice
1 tsp. orange peel
1 Tbsp. olive oil
1 Tbsp. lime juice
1 tsp. ginger, minced
2 cloves of garlic, minced
¼ tsp. hot pepper sauce
½ tsp. fresh oregano, minced

Preparation:
In a blender, combine all ingredients except chicken. Pour marinade over chicken breasts and marinate in refrigerator for at least 2 hours (up to 48 hours). Grill or broil the chicken for about 6 minutes per side until no trace of pink remains.

*Side dishes pictured not included in calorie and carbohydrate counts.

Copyright 2005 American Diabetes Association. From More Diabetic Meals in 30 Minutes—Or Less. Reprinted with permission from The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://store.diabetes.org.

Number of servings: 4; Portion: 2 slices (¼ of pizza); Cals: 420*; Carbs: 44 g*

Ingredients:
2 Tbsp. whole-wheat flour
1 can (10 oz.) refrigerated pizza dough
2 Tbsp. olive oil
½ cup low-fat ricotta cheese
½ tsp. dried basil
1 small onion, ½-inch diced
2 cloves garlic, minced
¼ tsp. salt (optional)
4 oz. shredded part-skim mozzarella cheese
2 cups mushrooms, chopped
1 large red pepper, cut into strips
Vegetable oil cooking spray

Preparation:
Preheat oven to 425°F. Spread whole-wheat flour over working surface. Roll out dough with rolling pin to desired crust thickness. Coat cookie sheet with vegetable oil cooking spray. Transfer pizza dough to cookie sheet. Brush olive oil over dough. Mix ricotta cheese with dried basil, onion, garlic, and salt (optional); spread this mixture over the dough. Spread mozzarella cheese over the dough, then mushrooms and red pepper over the cheese. Bake at 425°F for 13 to 15 minutes or until cheese melts and crust is deep golden brown. Cut into 8 slices.

*Salad pictured not included in calorie and carbohydrate counts.

Number of servings: 8; Portion: ½ cup; Cals: 50*; Carbs: 8 g*

Ingredients:
3 cups reduced-calorie cranberry juice cocktail
1 package (4-serving size) JELL-O^® Brand Cranberry Flavor Sugar-Free Low-Calorie Gelatin
1 cup cold evaporated skim milk

Preparation:
Bring 1½ cups of the juice to boil in small saucepan. Stir into gelatin in large bowl at least 2 minutes until completely dissolved. Stir in remaining 1½ cups juice and milk. Pour into 13x9-inch pan. Freeze 1½ hours or until frozen 1 inch from edges. Spoon mixture into food processor or container; cover. Process until smooth. Pour into bowl; cover. Freeze 3 hours or until firm. Spoon or scoop into dessert dishes; store leftover sorbet in freezer.

*Berries pictured not included in calorie and carbohydrate counts.

Courtesy of www.kraftfoods.com.

Number of servings: 6; Portion: 1½ cups; Cals: 225; Carbs: 37 g

Ingredients:
8 oz. uncooked spaghetti
2 tsp. margarine
1 onion, cut into wedges
2 cups broccoli florets
2 small carrots, thinly sliced
1 zucchini, thinly sliced
1 yellow summer squash, ½-inch diced
¾ cup low-fat, low-sodium chicken broth
⅓ cup fresh parsley, chopped
⅓ cup fresh basil, chopped
3 Tbsp. lemon juice
½ tsp. salt
¼ tsp. freshly ground black pepper
3 Tbsp. grated Parmesan cheese

Preparation:
Cook spaghetti according to package directions, omitting salt; drain well. While pasta is cooking, heat margarine in large skillet. Add onion and sauté, about 1 minute. Add vegetables and chicken broth; stir. Cover and simmer, about 6 minutes. Add parsley, basil, lemon juice, salt, and pepper. Stir and cook 1 minute more. Add the spaghetti to the vegetables; toss well. Sprinkle with Parmesan cheese at serving time.

Copyright 1999 American Diabetes Association. From The New Family Cookbook for People with Diabetes. Reprinted with permission from The American Diabetes Association. To order this book, please call 1-800-232-6733 or order online at http://store.diabetes.org.

Number of servings: 4; Portion: 4 oz.; Cals: 214*; Carbs: 0 g*

Ingredients:
8 rosemary sprigs
1 lb. pork tenderloin

Preparation:
Preheat oven to 325°F. Wrap tenderloin in aluminum foil, placing rosemary sprigs inside. Put into a small baking pan. Roast for about 1 hour, or until the internal temperature of meat is 165°F. Carefully remove foil and allow meat to roast uncovered for an additional 10 minutes, or until browned. Remove from oven and allow to cool slightly. Remove rosemary sprigs, slice and serve.

*Side dishes pictured not included in calorie and carbohydrate counts.

Copyright 1996 American Diabetes Association. From How to Cook for People with Diabetes. Reprinted with permission from The American Diabetes Association. To order this book, please call 1-800-232-6733.

Number of servings: 12; Portion: 1 taco; Cals: 270; Carbs: 43 g

Ingredients:
1 medium onion, thinly sliced
2 large green bell peppers, thinly sliced
2 large red bell peppers, thinly sliced
1 cup fresh cilantro, finely chopped
1 ripe sliced avocado, peeled, with stone removed and cut in 12 slices
1½ cups fresh tomato salsa (see ingredients below)
12 flour tortillas
Vegetable oil spray

Ingredients for the tomato salsa:
1 cup chopped tomatoes
⅓ cup diced onion
½ garlic clove, chopped
2 tsp. cilantro
⅓ tsp. of chopped jalapeño pepper
½ tsp. of lime juice
A pinch of cumin

Preparation:
Mix all the salsa ingredients and refrigerate before serving. Coat a pan with vegetable oil spray. Lightly sauté the onion and red and green peppers. Heat the tortillas in the oven and fill with peppers, onion, avocado, and salsa. Roll up the tortillas and serve. Sprinkle the cilantro on top.