ready in about 40 minutes; serves 2
You might need to buy:
  • Olive Oil
  • Chopped Parsley
  • Lemon Juice
  • Chicken Pieces
  • Garlic -- chopped

Approx 142g total carbs (1 serving=2 cups=about 18g)

ready in about 40 minutes; serves 8
You might need to buy:
  • Fritos
  • Colby Jack cheese
  • Northern Beans
  • salsa
  • chicken breasts
You might need to buy:
  • SAUCE:
  • soy sauce
  • water
  • sherry wine
  • light corn syrup
  • rice wine vinegar
  • sugar
  • cornstarch
  • STIR-FRY INGREDIENTS:
  • vegetable oil
  • vegetable oil
  • cornstarch
  • water
  • soy sauce
  • MARINADE:
  • cashews

Makes 6 servings, each containing approximately:
210 calories
9 gm. carbohydrate
10 gm. fat
76 mg. cholesterol
20 gm. protein
93 mg. sodium
1 gm. fiber

You might need to buy:
  • Blueberry Ginger Sauce:
  • fresh blueberries
  • minced ginger
  • fresh lime juice
  • cane sugar
  • sea salt
  • chopped scallions

333 calories, 34g protein, 11g carbohydrate, 18g fat (2.3g saturated), 2g fiber

You might need to buy:
  • salt
  • black pepper
  • reduced-sodium chicken broth
  • low-sodium soy sauce
  • cornstarch
  • honey
  • canola oil
  • sesame oil
  • red pepper flakes
  • bean sprouts
  • unsalted roasted peanuts

364 calories, 40g protein, 15g carbohydrate, 15g fat (6.4g saturated), 3g fiber

You might need to buy:
  • salt
  • freshly ground black pepper
  • light coconut milk
  • skim milk
  • red curry paste
  • unsweetened coconut flakes
  • cornflakes
  • bag baby spinach

One serving (2 cups) equals 419 calories, 14 g fat (5 g saturated fat), 66 mg cholesterol, 590 mg sodium, 39 g carbohydrate, 3 g fiber, 33 g protein. Diabetic Exchanges: 3 lean meat, 3 vegetable, 1-1/2 starch, 1 fat.

You might need to buy:
  • hot water
  • chopped onion
  • reduced-sodium chicken broth
  • reduced-sodium soy sauce
  • salt-free seasoning blend

One serving (1 chicken breast) equals 288 calories, 5 g fat (1 g saturated fat), 102 mg cholesterol, 506 mg sodium, 19 g carbohydrate, trace fiber, 39 g protein. Diabetic Exchanges: 4 lean meat, 1 starch.

You might need to buy:
  • fat-free French salad dressing
  • lemon juice
  • pepper
  • dried thyme
  • dried marjoram
  • garlic powder
  • salt
  • paprika
  • poultry seasoning
  • onion powder
  • crushed cornflakes

2/3 cup chicken mixture with 2/3 cup rice equals 389 calories, 14 g fat (2 g saturated fat), 63 mg cholesterol, 1,249 mg sodium, 35 g carbohydrate, 2 g fiber, 30 g protein.

You might need to buy:
  • instant brown rice
  • chopped cashews
  • chicken broth
  • soy sauce
  • teriyaki sauce
  • canola oil
  • chopped bok choy
  • minced chives

1-1/4 cups (calculated without cheese) equals 339 calories, 7 g fat (1 g saturated fat), 63 mg cholesterol, 384 mg sodium, 38 g carbohydrate, 5 g fiber, 32 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 vegetable, 1/2 fat.

You might need to buy:
  • salt-free garlic seasoning blend
  • Filippo Berio® Extra Virgin Olive Oil
  • reduced-sodium chicken broth
  • uncooked orzo pasta
  • Italian seasoning