Prep Time: 15 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2

Ingredients

• 1-1/2 cups fresh basil, stems removed
• 2 cloves garlic, chopped
• 2 tbsp olive oil
• 1/4 cup plus 2 tbsp pine nuts, toasted
• 2 Tbs. grated Parmesan cheese
• 3/4 lb. cooked penne, hot

Directions

1. Wash and dry basil. Place basil in a blender or food processor with garlic, olive oil, pine nuts, cheese and pepper to taste; purée.
2. Transfer cooked penne to a serving bowl. Add pesto and toss thoroughly to serve.

Calories: 209
Protein: 5 g
Sodium: 66 mg
Cholesterol: 2 mg
Fat: 13 g
Carbohydrates: 19 g
Exchanges: 2-1/2 Fat; 2-1/2 Starch

Serves: 6

Ingredients

• 8 ounces soba noodles (Japanese buckwheat) or whole-wheat noodles
• 6 tablespoons Chicken Broth
• 1 garlic clove, minced
• 1/4 teaspoon gingerroot
• 1 tablespoon fresh lime juice
• 2 tablespoon tahini (sesame butter) or peanut butter
• 1/4 teaspoon ground cumin
• 1/8 teaspoon chili powder
• Dash red (cayenne) pepper
• Pinch salt
• 3 tablespoons warm water
• 3 green onions, chopped
• 1 teaspoon toasted sesame seeds

Directions

1. Bring a large kettle of water to a boil and cook noodles until al dente, about 5 minutes. Run under cold water for a few seconds, drain, and turn into a serving bowl. Toss with 2 tablespoons of broth. Place in the freezer to chill quickly. In a small bowl, combine garlic, gingerroot, 1 teaspoon of lime juice, tahini, cumin, chili powder, cayenne, salt and water. When pasta is room temperature, toss with sesame sauce until coated. Add remaining lime juice and broth; toss. Garnish with green onions and sesame seeds.

Calories: 143
Protein: 5 g
Sodium: 136 mg
Fat: 3 g
Carbohydrates: 27 g
Exchanges: 2 Starch/Bread

Source: Light and Easy Diabetes Cuisine

Yield: 6 Servings

Ingredients

• 6 small boneless, skinless chicken breast halves (3 oz each)
• Flour
• Vegetable cooking spray
• 1 tablespoon margarine
• 2 tablespoons flour
• 1 can (14-1/2 ounces) reduced-sodium chicken broth
• 1/2 cup dry white wine or chicken broth
• 2 tablespoons lemon juice
• 1 tablespoon finely chopped parsley
• 2 teaspoons drained capers, optional
• 12 ounces fettuccine, cooked, warm

Directions

1. Pound chicken with flat side of meat mallet to scant 1/4 inch thickness; coat lightly with flour. Spray large skillet with cooking spray; heat over medium heat until hot. Cook chicken over medium to medium-high heat until hot. Cook chicken over medium to medium-high heat until browned and no longer pink in center, 3 to 5 minutes. Remove chicken from skillet.
2. Melt margarine in skillet; stir in 2 tablespoons flour and cook over medium heat 1 to 2 minutes. Stir in chicken broth, wine, and lemon juice; heat to boiling. Boil, stirring constantly, until slightly thickened, 1 to 2 minutes. Reduce heat and simmer, uncovered, until thickened to a medium sauce consistency, about 15 minutes more. Stir in parsley and capers.
3. Return chicken to sauce; cook over medium-low heat until chicken is hot through, 2 to 3 minutes. Serve chicken and sauce over pasta.

Calories: 301
Protein: 24.3 g
Sodium: 175 mg
Cholesterol: 43.4 mg
Fat: 6 g
Carbohydrates: 35 g
Exchanges: 2-1/2 Bread, 2 Meat

Source: 1,001 Recipes For People with Diabetes

Yield: 6 servings
Serving size: 1/6 of recipe

Ingredients

• 12 ounces turkey Italian sausage, casings removed
• 1-1/2 cups chopped fresh mushrooms
• 10-ounce package frozen chopped broccoli or spinach, thawed
• 1 teaspoon crushed garlic
• 2-1/2 cups cooked thin spaghetti (about 5 ounces dry)
• 1-1/4 cups shredded reduced-fat mozzarella or provolone cheese
• 2 cups fat-free egg substitute
• 2 tablespoons grated Parmesan cheese
• Olive oil cooking spray

Directions

1. Preheat oven to 400 degrees F.
2. Coat a large nonstick skillet with cooking spray and place over medium heat. Add the sausage and cook for several minutes, stirring to crumble until the sausage is no longer pink.
3. Add the mushrooms, broccoli or spinach, and garlic. Cover and cook for a few minutes more, until the vegetables are tender. Drain off any excess liquid.
4. Place the sausage and vegetables in a large bowl and toss in the spaghetti. Next toss in the mozzarella and egg substitute.
5. Respray the skillet with cooking spray and spread the pasta mixture evenly in the dish. Sprinkle the Parmesan cheese over the top and spray the top lightly with the cooking spray.
6. Bake uncovered for about 20 minutes, until the center of the pie is set but still moist. Let sit for 5 minutes before cutting into wedges and serving.

Calories: 305
Protein: 30 g
Sodium: 745 mg
Cholesterol: 62 mg
Fat: 10 g
Carbohydrates: 22 g
Exchanges: 1-1/4 Starch, 1 Vegetable, 3-1/2 Lean Meat

Source: The Complete Diabetes Prevention Plan

Servings: 3

Ingredients

• 6 ounces whole wheat lasagna noodles
• 1/2 cup tomato sauce
• 1 cup onion, bell pepper and mushrooms (mix of all three)
• 1-1/2 cups low-fat cottage cheese
• 2 eggs
• 2 tablespoons Parmesan cheese
• 3 ounces grated mozzarella cheese

Directions

1. Cook lasagna noodles in boiling water until tender.
2. Drain and set aside.
3. Combine tomato sauce and chopped onions, peppers and mushrooms.
4. Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
5. Preheat oven to 350F.
6. In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese.
7. Top with tomato sauce mix and the rest of the noodles.
8. Sprinkle with remaining parmesan cheese.
9. Bake for 25 minutes, then serve hot.

Calories: 500
Protein: 36 g
Fat: 10 g
Carbohydrates: 52 g
Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable