serves 4
You might need to buy:
  • salt
  • paprika
  • cayenne pepper
  • onion powder
  • thyme
  • white pepper
  • garlic powder
  • black pepper
serves 6
You might need to buy:
  • all-purpose flour
  • large egg
  • water
  • dry bread crumbs
  • sesame seeds
  • For the dipping sauce:
  • apricot jam
  • peanut butter
  • water
  • soy sauce
  • fresh parsley sprigs to garnish

Use carrots, squash, or sweet potato instead of red potato. Adjust cooking time as needed.

ready in about an hour; serves 4
You might need to buy:

Winter 2012 issue 35 gr CARB 1 chicken breast half and 1 cup rice mixture/serving 344 calories/serving Exchanges: 1 vegetable 2 starch 3.5 lean meat

ready in about an hour and 50 minutes; serves 4
You might need to buy:
  • butter
  • coarsely chopped onion
  • coarsely shredded carrot
  • chopped sweet red pepper
  • reduced-sodium chicken broth
  • uncooked long grain brown rice
  • water
  • no-salt-added tomato paste
  • recipe Tandoori Spice Mixture
  • butter
  • Snipped fresh cilantro
  • Tandoori Spice Mixture::
  • yellow curry powder
  • garam masala
  • ground ginger
  • ground cumin
  • coriander
  • cardamon
  • cinnamon
  • salt
  • black pepper

Winter 2012 38 gr Serving size 1 cup 323 cal Exchanges: 1 vegetable 2 starch 2 lean meat 1 fat

ready in about an hour and 10 minutes; serves 6
You might need to buy:
  • butter
  • all-purpose flour
  • no-salt added tomato sauce
  • reduced-sodium chicken broth
  • chili powder
  • ground cumin
  • ground cinnamon
  • chopped green sweet pepper
  • chopped onion

Mirin, a sweet Japanese rice wine, is a key component of teriyaki; it can be found in the international section of most major supermarkets and in most Asian markets. If you cannot find it, use 2 tablespoons white wine and an extra teaspoon of sugar. If desired, low-sodium soy sauce can be used in place of regular soy sauce. Serve with steamed rice, preferably short grain.

ready in about 45 minutes; serves 4
You might need to buy:
  • Ground black pepper
  • vegetable oil
  • soy sauce
  • sugar
  • mirin
  • grated fresh ginger
  • cornstarch
ready in about 10 minutes; serves 2
You might need to buy:
  • sugar
  • light yogurt
  • fat-free milk
  • poppy seeds
  • white wine vinegar
  • sliced strawberries

Winter 2012 issue - Serving size 1 1/3 cup, 40 gr Carb - 240 calories EXCHANGES: 2 vegetable 2 starch 2 lean meat

ready in about an hour; serves 6
You might need to buy:
  • chopped green sweet pepper
  • sliced carrots
  • sliced bok choy
  • celery
  • crushed red pepper
  • cornstarch
  • grated fresh ginger
  • hoisin sauce
  • reduced-sodium chicken broth
  • cooked brown rice
  • cashews
  • sliced green onions
ready in about 30 minutes; serves 2
You might need to buy:
  • couscous
  • cherry tomatoes
  • extra-virgin olive oil
  • Kosher salt and freshly ground pepper
  • fresh parsley
  • fresh cilantro
  • white wine vinegar
ready in about 20 minutes; serves 2
You might need to buy:
  • plain fat-free yogurt
  • curry powder
  • cilantro sprigs
  • chopped nectarines
  • finely sliced green onions
  • mango chutney
  • chopped fresh cilantro
  • chopped fresh mint
  • grated peeled fresh ginger
  • ground red pepper
  • salt
  • Cooking spray
  • loosely packed baby arugula
  • vertically sliced red onion