~~Pattianne's Diet Kitchen~~Main Dish

Pattianne's "Diet" Kitchen

Main Dish Low Calorie/Fat/Diabetic Recipes

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Recipe #1 Reduced-Fat Chicken Pot Pie Low/Cal/Fat/Carb Diabetic Exchanges Prep Time:20 min Start to Finish:50 min 1 cup cut-up cooked chicken 1 bag (1 lb) Green Giant frozen mixed vegetables, thawed 1 can (10 3/4 oz) condensed 98% fat-free cream of chicken soup 1/2 cup fat-free (skim) milk 1 cup Bisquick Heart Smart mix 1/2 cup fat-free (skim) milk 1 egg Heat oven to 400�F. In ungreased 2-quart casserole, mix chicken, vegetables, soup and 1/2 cup milk. Microwave on High 4 minutes; stir. In small bowl, stir Bisquick� mix, 1/2 cup milk and the egg with fork until blended. Pour over vegetable mixture. Bake uncovered about 30 minutes or until golden brown. Makes 6 servings. Nutrition Information: 1 Serving: Calories 220 (Calories from Fat 50); Total Fat 6g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 60mg; Sodium 650mg; Total Carbohydrate 28g (Dietary Fiber 2g, Sugars 7g); Exchanges: 1 Starch; 1/2 Other Carbohydrate; 1 Vegetable; 1 Medium-Fat Meat Carbohydrate Choices: 2 Pattianne's Country Kitchen

Recipe #2 Ultimate Pita Pizza Low/fat 1 large whole wheat pita, cut in two 1/2 cup Newman's Own Sockarooni Sauce (or sauce of your choice 1/3 cup fat free mozzarella 2 tbsp. parmesan cheese, grated 1/2 cup zucchini, thinly sliced 2 thin onion slices, separated into rings 1/3 cup mushrooms (canned or fresh) 1 slice extra-lean ham, cut into thin strips 1/4 cup sun dried tomatoes Set your oven to broil. On a cookie sheet, place the two pita halves (you will divide the ingredients between the two rounds) and spoon 1/4 cup of sauce on each. Top with zucchini, sun dried tomatoes, onions, mushrooms and ham. Add shredded cheese and sprinkle parmesan on top. Place under broiler. Allow cheese to completely melt and slightly brown. Slice, serve with fresh fruit and enjoy! Servings: 2. Amount Per Serving: Calories: 228.8 Total Fat: 4.5 g Cholesterol: 10.6 mg Sodium: 1,208.6 mg Total Carbs: 32.9 g Dietary Fiber: 5.2 g Protein: 16.7 g Pattianne's Country Kitchen

Recipe #3 Roasted Veggie Pizza (w/Parmasan Cheese) Low/calorie/carb Heart Healthy Low carb pita One wedge LIght Swiss cheese 1/2 cup sliced summer squash 1/2 cup sliced small zuchini 1 Tbsp olive oil Salt/Pepper 2 Tbsp grated Parmesan (use low fat) Fresh herbs like Cilantro etc. Roast veggies with Olive oil, salt, pepper and herbs in oven at 350 F*. for about 1/2 hour. Spread Swiss Cheese on the pita, top with veggies, then sprinkle parmesan on top. Return to oven for another 20 minutes or so. NOTE: you can try various roasted veggies/spices/herbs. Servings: 1 Amount Per Serving: Calories: 283.4 Total Fat: 20.1 g Cholesterol: 17.9 mg Sodium: 450.0 mg Total Carbs: 16.8 g Dietary Fiber: 6.9 g Protein: 14.9 g Pattianne's Country Kitchen

Recipe #4 Healthy Chicken Quesadillas I also have a "Traditional Chicken Quesadillas" recipe below this one. Watch the calories tho! 2 tablespoons chicken broth 1/4 cup onions, chopped 1 small garlic clove, minced 1/4 cup bell peppers, chopped 2 chili peppers (to taste), minced 3 plum tomatoes, chopped nonstick cooking spray 8 flour tortillas 1 cup low-fat cheddar cheese, shredded 1 1/2 cups cooked chicken salsa fat-free sour cream In a medium-heavy skillet, saute the onions, garlic and peppers until soft in the 2 tablespoons chicken broth. Add the chili peppers and tomatoes and simmer for a few minutes more until the liquid has evaporated. Add the chicken and stir well to combine. Spray a cold skillet with the nonstick spray and heat over medium heat. Place a tortilla in the pan and sprinkle with 1/8 cup cheese. Add about a quarter of the chicken mixture and top with another 1/8 cup cheese. Cover with another tortilla and cook for two to three minutes or until golden brown. Flip the quesadilla over and cook for an additional two minutes. Remove from the heat and cut into edges. Keep warm while frying the remaining quesadillas. Serve with salsa and fat-free sour cream. ~~**~~**~~**~~**~~**~~**~~ Traditional Chicken Quesadillas 2 tablespoons oil 1/4 cup onions, chopped 1 small garlic clove, minced 1/4 cup bell peppers, chopped 2 chili peppers (to taste), minced 3 plum tomatoes, chopped oil for frying 8 flour tortillas 2 cups cheddar cheese, shredded 1 1/2 cups cooked chicken salsa sour cream In a medium-heavy skillet, saute the onions, garlic and peppers until soft in the 2 tablespoons oil. Add the chili peppers and tomatoes and simmer for a few minutes more. Add the chicken and stir well to combine. Heat a thin layer of oil in a heavy medium-size pan over medium-low heat. Place a tortilla in the pan and sprinkle with 1/4 cup cheese. Add about a quarter of the chicken mixture and top with another 1/4 cup cheese. Cover with another tortilla and cook for two to three minutes or until golden brown. Flip the quesadilla over and cook for an additional two minutes. Remove from the heat and cut into wedges. Keep warm while frying the remaining quesadillas. Serve with salsa and sour cream. Pattianne's Country Kitchen

Recipe #5 Potato Spinach Frittata Low/Cal/Fat/Carb 2 tsp canola oil 1 1/2 cups diced red potatoes 1/2 cup chopped red onion 1 cup baby spinach, roughly chopped 1/4 cup parsley, chopped 1 1/2 cups liquid egg substitute 1/4 cup fat-free milk 1/3 cup reduced fat cheese (optional) Heat oil in a medium skillet with an oven-proof handle. Saut� potatoes and onion until potatoes are just tender�about 10 minutes. Add chopped spinach and parsley, and cook until spinach wilts. Combine egg substitute and milk, and pour mixture over vegetables. Cook (without stirring or lifting the sides) until the sides of the frittata set. As it begins to set, preheat broiler. Sprinkle cheese over frittata and place skillet under broiler until eggs are set and cheese is melted�about 1-2 minutes. Carefully remove skillet from oven. Cut frittata into four wedges. Serves 4. Per Serving Without Cheese: Calories 149, Calories from Fat 47, Total Fat 5.3g (sat 0.7g), Cholesterol 1mg, Sodium 190mg, Carbohydrate 11.9g, Fiber 1.9g, Protein 13.5g Per Serving With Cheese: Calories 176, Calories from Fat 65, Total Fat 7.2g (sat 1.9g), Cholesterol 8mg, Sodium 267mg, Carbohydrate 12.1g, Fiber 1.9g, Protein 15.7g Pattianne's Country Kitchen

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Recipe #6 All American Fried Chicken Low/Fat/Calorie/ Very Low Carb Diabetic Exchanges below Boneless chicken breast coated in pecans and lightly fried. Prep Time: 15 minutes Cook Time: 10 minutes 16 oz boneless skinless chicken breasts, butterflied and lightly pounded (4-4 oz. pieces) 1/2 cup chopped pecans, divided, 1/4 cup finely ground and 1/4 cup coarsely ground 1 eggs, beaten 4 egg whites, beaten 2 pinch black pepper, freshly ground, to taste 2 pinch salt, to taste (optional) 2 tbsp safflower oil (oil for frying) Season the chicken with salt (optional) and freshly ground black pepper. Combine the eggs and egg whites in a bowl. Dip the chicken into the finely chopped nuts and coat. Next, dip the chicken into the beaten egg mixture, and then into the coarsely ground nuts, coating evenly. Fry the chicken on medium heat until golden brown, approximately 4 minutes per side. When removing the chicken, handle with care, and place on a paper towel to drain excess oil. Season with salt (optional) and pepper to taste, and serve. Filberts or blanched almonds can be substituted for the pecans. Makes 4 servings. Amount Per Serving: Calories 338.3 Total Carbs 2.4g Dietary Fiber 1.4g Sugars 0.9g Total Fat 20.6g Saturated Fat 2.2g Unsaturated Fat 18.4g Protein 36.3g Sodium 156.5mg Dietary Exchanges: Fat 3 1/2, Meat 1/4, Starch , Very Lean Meat 4 1/2 From "BigGranny May" Seattle WA. U.S.A. Very good! "Thank-you" BigGranny May! Pattianne's Country Kitchen

Recipe #7 Chicken Parmesan Low/Calorie/Carb/Fat Yum! Cheesy chicken with pasta sauce. 4 large chicken breasts olive oil salt pepper 1 cup pasta sauce 8 oz. Parmesan cheese Preheat the oven to 350? F. Heat the sauce in the microwave or over the stove until hot. Pound the chicken breasts until they have a uniform thickness. Season the chicken with salt and pepper. Heat enough oil to cover the pan in a nonstick pan over medium heat until hot. Saut? the chicken breasts until cooked through and golden, about 5 minutes on the first side and 3 minutes on the other. Dip the chicken in the sauce and then add to a casserole dish. Pour remaining sauce over and top with cheese. Bake the chicken in the oven until the cheese is melted. Serves 4. Calories: 349.2 Total Fat: 16.3 g Cholesterol: 101.3 mg Sodium: 598.4 mg Total Carbs: 6.7 g Dietary Fiber: 1.0 g Protein: 41.9 g Pattianne's Country Kitchen

Recipe #8 Deviled Egg Appitizer Very Low/Cal/Carb/sugar/Fat Diabetic Exchchanges Prep Time: 5 minutes Cook Time: 15 minutes 6 eggs 1/4 cup low fat cottage cheese 3 tbsp fat free ranch salad dressing 2 tsp dijon mustard 2 tbsp fresh chives, minced (or dill) 1 tbsp pimento peppers, well-drained and diced (or roasted red peper) In a medium saucepan place eggs, adding enough water to cover the eggs completely. Place the saucepan over medium heat and bring to a boil. Remove from heat, cover, and let stand for 15 minutes. Drain water from saucepan and add cold water to eggs in saucepan until the eggs are cool, remove shells from eggs. Cut eggs in half lengthwise, remove yolks from eggs, and reserve 3 yolk halves. Throw away remaining yokes or save for later use and place the cut egg whites on a serving platter, cut sides up. Cover the cut egg whites with plastic wrap and place in refrigerator while making the filling. In a food processor (or blender) combine the cottage cheese, dressing, mustard, and reserved egg yolk halves and process until mixture is smooth, or place all the ingredients in a small bowl and mash with a fork until well blended. In a small bowl place the cheese mixture and stir in the chives and pimiento and spoon the mixture into the egg white halves, then cover and chill for at least 1 hour and garnish if desired. Makes 12 servings. Amount Per Serving: Calories 46.3 Total Carbs 2g Dietary Fiber 0.1g Sugars 0.7g Total Fat 2.6g Saturated Fat 0.8g Unsaturated Fat 1.8g Protein 3.7g Sodium 116.9mg Dietary Exchanges: Fat 1/4, Meat 1/2, Very Lean Meat Pattianne's Country Kitchen

Recipe #9 Antipasti "YUM"! Very Low/carb/cal/sugar/fat-free Diabetic Exhanges Prep Time: 10 minutes Cook Time: 30 minutes 1 large onion, peeled and quartered 1/4 tsp curry powder 2 small tomato 1 fresh whole eggplant, ends removed 1 sweet potatoes, small (optional) 2 medium zucchini 1 lb fresh mushrooms 1 cooking spray (nonstick) 1 tsp extra virgin olive oil 2 tbsp dried basil 3 medium garlic cloves, peeled and finely minced 1 pinch salt and pepper (to taste) 1 pinch fresh rosemary 1 pinch kosher salt Slice vegetables and lay flat in a baking pan lined with parchment paper that has been sprayed with non-stick cooking spray. Spray vegetables with the non-stick spray. Mix dressing by hand and spread on the vegetables. Bake covered at 400 degrees F until golden, about 15-25 minutes. Uncover and bake until tender-crisp and serve. Garnish with a sprinkle of kosher salt and rosemary. You can use almost any vegetable for this lovely popular dish. Makes 10 servings. Amount Per Serving: Calories 49.3 Total Carbs 8.8g Dietary Fiber 3.5g Sugars 3.8g Total Fat 1g Saturated Fat 0.1g Unsaturated Fat 0.9g Protein 2.8g Sodium 11.1mg Dietary Exchanges: Fat , Starch , Vegetable 1 1/2 Pattianne's Country Kitchen

Recipe #10 All-American Chili Low/cal/fat/carb 6 ounces hot turkey Italian sausage 2 cups chopped onion 1 cup chopped green bell pepper 8 garlic cloves, minced 1 pound ground sirloin 1 jalape�o pepper, chopped 2 tablespoons chili powder 2 tablespoons brown sugar 1 tablespoon ground cumin 3 tablespoons tomato paste 1 teaspoon dried oregano 1/2 teaspoon freshly ground black pepper 1/4 teaspoon salt 2 bay leaves 1 1/4 cups Merlot or other fruity red wine 2 (28-ounce) cans whole tomatoes, undrained and coarsely chopped 2 (15-ounce) cans kidney beans, drained 1/2 cup (2 ounces) shredded reduced-fat sharp cheddar cheese Heat a large Dutch oven over medium-high heat. Remove casings from sausage. Add sausage, onion, and the next 4 ingredients (onion through jalape�o) to pan; cook 8 minutes or until sausage and beef are browned, stirring to crumble. Add chili powder and the next 7 ingredients (chili powder through bay leaves), and cook for 1 minute, stirring constantly. Stir in wine, tomatoes, and kidney beans; bring to a boil. Cover, reduce heat, and simmer 1 hour, stirring occasionally. Uncover and cook for 30 minutes, stirring occasionally. Discard the bay leaves. Sprinkle each serving with cheddar cheese. Note: Like most chilis, this version tastes even better the next day. Makes 8 servings. Serving size: 1 1/4 cups chili and 1 tablespoon cheese). Fat: 14.4 g Carbohydrates: 37.6g Calories: 398.8 Protein: 26.1g Pattianne's Country Kitchen

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Recipe #11 Spinach & Pear Salad w (W/Dijon Mustard Vinaigrette) VeryLow/Calorie/Fat/Carb 2 Tbsp water 1-1/2 Tbsp orange juice 1 Tbsp olive oil 1 Tbsp honey 2 tsp Dijon mustard 1/4 tsp freshly ground black pepper 2 pears, cored and sliced lengthwise 8 cups torn fresh spinach 1/4 cup red onion, thinly sliced In a small bowl, whisk together the water, orange juice, olive oil, honey, Dijon mustard, and black pepper. In large bowl, add the pear slices and 2 tablespoons of the vinaigrette and toss to coat. Add remaining dressing, spinach and onion and toss to coat. Serves 4. NUTRITION INFO: Calories: 116 Fat: 4 g Carbohydrates: 20.5 g Protein: 2.3 g Pattianne's Country Kitchen

Recipe #12 Potato Cucumber Salad Very Low/Cal/Fat/Carb 2-3 cups new potatoes, cubed 1 tbsp fresh dill, chives, or parsley, chopped 1 tbsp Dijon mustard 2 tbsp red wine vinegar 1 tbsp prepared horseradish 1/4 cup flax oil 1/4 tsp salt 1/4 tsp pepper 2-3 cups cucumber, cubed In a medium pot, boil the cubed potatoes in water until they can be pierced easily with a fork. In a small bowl, whisk together the chosen herb, mustard, vinegar, horseradish, oil, salt, and pepper. Once the potatoes are done, drain and rinse under cold water until cool. In a medium bowl, mix together the potatoes, cucumber, and dressing just before serving. Makes 6 servings (approx. 1 cup each). Fat: 9.0 g Carbohydrates: 15.5g Calories: 145.7 Protein: 2.0 Pattianne's Country Kitchen

Recipe #13 Tropical Tuna Salad Low/Carb/Cal 6 oz. Albacore Tuna- in water (1 can) 12 Green Beans blanched 2 Hard Boiled Egg 1 Tbsp Capers 5 small cornichons 2 Tbsp sliced black olives 12 inner leaves Romaine Lettuce 12 Cherry Tomatoes 3/4 c. Pineapple diced 6 Tbsp Olive Oil 2 Tbsp Key Lime Juice 1 tsp ground Ginger 2 Tbsp Light Coconut Milk 2 Tbs Pineapple Juice Pepper and Sea Salt to taste Salad: Drain the tuna and place in a bowl. Chop the green beans, eggs, and cornichons into bite size piece and combine together with the capers, and olives. Refrigerate until ready to serve. Before serving, chop the romaine and cut the cherry tomatoes in half and add to the rest of ingredients . Pour the dressing over at the last minute to keep everything fresh. Top with the diced pineapple. Dressing: Combine olive oil and lime juice and whisk together, add the ginger and whisk again. Add the remaining coconut milk and pineapple juice and whisk again. Add pepper to taste and sea salt if desired. Serves 4. Fat: 25.1 g Carbohydrates: 14.7g Calories: 339.5 Protein: 16.0g Pattianne's Country Kitchen

Recipe #14 Strawberry And Spinach Salad Beautiful Strawberry and Spinach Salad to serve for a luncheon. This Salad is so good! From Pattianne 2 bunches of spinach, rinsed and torn 4 cups strawberries sliced 1/2 cup vegetable oil 1/2 cup white vinegar 1/2 cup white sugar 1/4 tsp. paprika 2 Tablespoon sesame seeds (optional) 1 Tablespoon poppy seeds Toss spinach and strawberries. Right before serving salad whisk the dressing, pour into salad and toss in stages. Pattianne's Country Kitchen

Recipe #15 Cranberry Cream Salad "YUM"! Alomst Fat Free Very Low/Cal/Fat 1 package sugar free cherry gelatin 1 cup boiling water 1 can whole cranberry sauce 1/2 cup diced celery 1/4 cup chopped walnuts 1 cup fat free sour cream Dissolve gelatin in boiling water. Cool until it is slightly set. Stir in the cranberry sauce, celery and walnuts. Fold in the sour cream. Chill until firm. Serves 12. Fat: 1.6 g Carbohydrates: 16.1g Calories: 88.9 Protein: 1.4g Pattianne's Country Kitchen

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Recipe #16 Low Fat Chicken and Apple Salad Very Low/Cal/Carb/ 2 cups cooked skinless chicken breast, cubed 1 stalk of celery, sliced 1 medium unpeeled apple, diced 1/4 cup raisins 1 tbsp lemon juice 1/4 cup low fat yogurt 1/4 cup fat-free mayonnaise 1 tsp curry powder Place chicken cubes in a medium bowl along with sliced celery, diced apple and raisins. In a small bowl, whisk lemon juice, yogurt, mayonnaise and curry powder. Pour over chicken and toss to coat. Serves 4. Per Serving: Calories 229, Calories from Fat 24, Total Fat 2.6g (sat 0.7g), Cholesterol 85mg, Sodium 237mg, Carbohydrate 17.2g, Fiber 1.7g, Protein 34.1g Pattianne's Country Kitchen

Recipe #17 Couscous Salad Very Low/Cal/Fat/Carb Cholesterol 0mg Cook Time: 20 minutes Couscous can be prepared in just 5 minutes. Simply follow the instructions on the package for foolproof, fluffy couscous every time. A 1/3 cup of dry couscous will make one cup cooked couscous. Use whole wheat couscous to boost your intake of fiber. serve with some grilled chicken or salmon. 2 cups cooked whole wheat couscous 1 cup chopped cucumber 1 cup chopped tomatoes 1/2 cup chopped red onion 1 cup canned garbanzo beans, drained 1/3 cup fresh mint, chopped Juice of two large lemons 1 tbsp olive oil Combine couscous, cucumber, tomatoes, onion, garbanzo beans and mint in a large bowl. Whisk together lemon juice and olive oil. Pour over couscous salad and stir well. Cover and refrigerate for at least 2 hours. Serves 6. Per Serving: Calories 162, Calories from Fat 28, Total Fat 3.2g (sat 0.3g), Cholesterol 0mg, Sodium 126mg, Carbohydrate 28.4g, Fiber 5.1g, Protein 5.1g Pattianne's Country Kitchen

Recipe #18 Shrimp and Mango Salad Very Low/Cal/Carb/Fat Prep Time: 20 minutes 3/4 pound cooked shrimp 1 large mango, deseeded, peeled and cubed 1/4 cup sliced green onions 1 tbsp fish sauce 1 Tbsp soy or tamari sauce Juice of 1 large lime 2 Tbsp water 1 Tbsp brown sugar 1 tsp minced jalapeno pepper 4 cups arugula 4 small vine-ripe tomatoes, cut into wedges Place shrimp, mango and green onions in a medium bowl. Whisk fish sauce, soy/tamari, lime juice, brown sugar and minced pepper. Pour over shrimp and mango mixture. Cover and refrigerate for 10 minutes. Divide arugula between four salad plates or bowls. Top with one-fourth of the shrimp and mango. Garnish edge of salad plate with tomatoes. Serves 4. Per Serving: Calories 150, Calories from Fat 17, Total Fat 1.9g (sat 0.3g), Cholesterol 128mg, Sodium 637mg, Carbohydrate 13.8g, Fiber 2.4g, Protein 19.5g Pattianne's Country Kitchen

Recipe #19 Low Fat Shrimp Pasta Salad Low/cal/carb 6-ounces rotini pasta 1 cup frozen peas 6 ounces green beans, cut into pieces 2 vine-ripe tomatoes, halved vertically, then thinly sliced 3/4 pound cooked shrimp Dressing: 1/4 cup fat-free mayonnaise 1/4 cup plain low fat yogurt 1 tbsp nonfat milk 1 tsp dried mixed herbs Freshly ground black pepper Cook pasta according to package instructions. Add peas to pasta water after two minutes of cooking time. Drain and cool pasta and peas. Cook green beans for 5 minutes in a pot of boiling water. Drain, then plunge into a bowl of iced water to retain color and stop cooking process. Drain again. Assemble salad in a large bowl. Make creamy low-fat dressing by combining mayonnaise, yogurt, herbs and black pepper. Pour over salad and toss well. Add another tablespoon of nonfat milk if you prefer a thinner dressing. Serves 4. Per Serving: Calories 319, Calories from Fat 30, Total Fat 3.1g (sat 0.5g), Cholesterol 130mg, Sodium 306mg, Carbohydrate 45.7g, Fiber 5.4g, Protein 26.5g Pattianne's Country Kitchen

Recipe #20 Low Fat Picnic Potato Salad Very Low/Calorie/Carb Prep Time: 10 minutes Cook Time: 10 minutes 1 1/2 pounds white potatoes, skin on, cubed 2 hard-cooked eggs, chopped 1/2 cup fat-free sour cream 1/4 cup fat-free mayonnaise 1 tbsp Dijon mustard 1/4 cup green onions Bring a large pot of water to a boil and cook potatoes until tender. Drain and allow to cool. Add chopped eggs to potatoes. Mix sour cream, mayonnaise and green onions together. Spoon on to potato and eggs and combine well. Refrigerate until ready to serve. Serves 6. Per Serving: Calories 149, Calories from Fat 19, Total Fat 2.1g (sat 0.5g), Cholesterol 73mg, Sodium 134mg, Carbohydrate 27.6g, Fiber 2.1g, Protein 4.9g Pattianne's Country Kitchen

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Recipe #21 Low Fat Potato Salad with Asparagus Very Low/Calorie/Carb Cholesterol 0g Prep Time: 15 minutes Cook Time: 15 minutes 1 pound baby red potatoes 1 cup asparagus tips 1/2 red onion, sliced 1/4 cup fat free, reduced sodium chicken broth 2 tbsp white wine vinegar 2 tsp Dijon mustard 1 tsp extra-virgin olive oil 1 garlic clove, crushed Fresh ground black pepper to taste Place potatoes in a large pot and cover with water. Bring to a boil then simmer for 10-12 minutes. Add asparagus tips and simmer for two to three minutes more, until asparagus is bright green and potatoes are tender. Drain vegetables and allow to cool for a few minutes. Cut potatoes into quarters. While potatoes and asparagus are cooling, whisk chicken broth, vinegar, mustard, oil and garlic together in a small bowl. Place vegetables in a large bowl. Top with red onion slices. Drizzle dressing over salad. Gently toss to coat. Serve warm, at room temperature or chilled. Serves 4-6. Per Serving: Calories 112, Calories from Fat 12, Total Fat 1.3g (sat 0.2g), Cholesterol 0g, Sodium 112mg, Carbohydrate 23.2g, Fiber 4.8g, Protein 4.3g Pattianne's Country Kitcehn

Recipe #22 Minted Potato Salad Very Low/Cal/fat/carb Prep Time: 25 minutes Cook Time: 15 minutes 1 pound baby red potatoes, halved 1/4 cup plain low fat (or non-fat) yogurt 1/4 cup fat-free mayonnaise** 2-3 tbsp finely chopped fresh mint Place potatoes in a large pot and cover with water. Bring to a boil then simmer for 10-12 minutes until tender. Remove from heat, drain, then cool. Cut the potatoes into chunks. Combine yogurt, mayonnaise and chopped mint. Spoon over cooled potatoes and toss gently. Cover and refrigerate for at least 2 hours. Serves 4-6. NOTE:**I use Kraft light Mayonnaise and add a bit of cubed white chicken breast and cut up celery. Pattianne Per Serving: Caloires 115, Calories from Fat 7, Total Fat 0.7g (sat 0.2g), Cholesterol 3mg, Sodium 139mg, Carbohydrate 23.9g, Fiber 2.1g, Protein 3.2g Pattianne's Country Kitchen

Recipe #23 Baby Greens with Chicken, Apples & Pecans "YUM"! Low/cal/fat/carb A delicous and nutritious salad that contains healthy fats. 2 ounces skinless, boneless chicken breasts, chopped into 1 inch pieces 1/4 tsp garlic powder 1/4 tsp salt 3 cups baby greens, rinsed 1/2 cup sliced strawberries 1/2 cup chopped apple 2 Tbsp. chopped pecans 1 Tbsp. gorgonzola crumbles 2 Tbsp. Newman's Own Light Raspberry and Walnut dressing Sprinkle chicken breasts with salt and garlic. Broil until cooked thoroughly. While the chicken is cooking, assemble all ingredients except for the dressing in a medium bowl. Top the salad with the warm chicken and drizzle dressing over top. Enjoy! Serves 1. Fat: 19.3 g Carbohydrates: 27.3g Calories: 346.6 Protein: 19.5g Pattianne's Country Kitchen

Recipe #24 Apple-Walnut Salad (w/Cranberry Vinaigrette) 1/4 cup fresh or frozen cranberries, thawed 1/4 cup balsamic vinegar 1 tablespoon chopped red onion 1 tablespoon sugar 1 teaspoon Dijon mustard 1 cup vegetable oil 10 cups mixed baby greens 2 Red Delicious apples, cored, thinly sliced 1/2 cup chopped walnuts, toasted Puree cranberries in processor or blender until smooth. Add vinegar, onion, sugar and mustard and process until well blended. With processor running, gradually add oil and process until well blended. Transfer to medium bowl. Season to taste with salt and pepper. (Can be made 1 day ahead. Cover; chill. Bring to room temperature and whisk before using.) Combine greens and apples in large bowl. Toss with enough dressing to coat. Sprinkle with walnuts. Serve, passing remaining dressing separately. Serves 6. Pattianne's Country Kitchen

Recipe #25 Waldorf Salad 1 green eating apple 2 red eating apples 1 tbsp lemon juice 1 cup diced celery 1 cup seedless grapes, halved 1/2 cup grated mild cheese (try low fat cheese) 1/4 cup mayonnaise (low calorie 50% less fat Kraft mayonnaise) 1/4 cup whipping cream (try cool whip light) 1/2 cup coursely chopped walnuts **NOTE Wash and core apples, but do not peel. Dice into large bowl; sprinkle with lemon juice. Add celery, grapes and cheese; toss. Combine mayonnaise with cream. Pour over salad and toss to coat. Refrigerate until serving time. Add walnuts and toss again. **NOTE: This wasn't a caloriewise salad but thought I'd put it on here anyway, it sounded so "good"!...I subtituted low calorie mayonnaise for regular. As for the whipping cream maybe Light Cool whip will work..if not Oh well..if anyone tries this recipe please let me know your version and how it turned out! Pattianne's Country Kitchen

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Recipe #26 Easy Tomato and Mozzarella Salad 3 fresh ripe tomatoes, cut into 3/4 inch slices 2 balls of fresh small mozzarella cheese, sliced (try low calorie 2%) 1 cup loosely packed fresh basil leaves, chopped 2 tablespoons extra virgin olive oil 1 tablespoon of balsamic vinegar (optional but yummy, try white balsamic if you want the flavour but not the colour) Salt & Pepper to taste **NOTE: Arrange tomatoes, mozzarella, and basil alternating to cover bottom of serving dish/platter. Drizzle oil and vinegar over top, sprinkle with salt and pepper. Cover and refrigerate. **NOTE: This wasn't a caloriewise salad but thought I'd put it on here anyway, it sounded so "good" too!...Not really many calories either. Pattianne's Country Kitchen

Recipe #27 Broccoli Supreme Salad 6 Cup fresh Broccoli uncooked flowerettes 1/3 Cup raisins 2 Tbsp. onion chopped 6-8 slices of cooked bacon-crumbled (Optional) Dressing : 1 small pkg cream cheese-room temp (try light ceam cheese) 1 egg 2 Tbsp white vinegar 2 Tbsp vegetable oil 2 Tbsp white sugar (try sweetener) 1 Tbsp prepared mustard 1/4 tsp salt 1/8 tsp garlic powder dash of pepper **NOTE Beat dressing ingredients until smooth. Combine broccoli, raisins and onion. Add dressing and toss gently. Cover and chill at least for 3 hours. To serve, sprinkle with bacon (& pimento if desired ). **NOTE: This wasn't a caloriewise salad but thought I'd put it on here anyway, it sounded so "good"!. Pattianne's Country Kitchen

Recipe #28 Spinach Salad W/Berries and Curry Dressing w/No Fat Dressing: 6 cups fresh spinach, torn into bite-size pieces 1 cup thickly sliced strawberries 1 cup blueberries, trimmed 1 small red onion, thinly sliced 1/2 cup chopped pecans Non-Fat Curry Dressing: 2 tablespoons balsamic vinegar 2 tablespoons rice vinegar 4 teaspoons honey 1 teaspoon curry powder 2 teaspoons Dijon mustard 1 pinch Salt and pepper to taste Wash and dry spinach. Whip together dressing ingredients. Add to spinach and toss lightly. Add berries, onion and pecans. Toss lightly and serve. Pattianne's Country Kitchen

Recipe #29 Borscht (Beet Soup) Almost Fat Free Very Low/Cal/Carb 2 tsp olive oil 1 cup diced onion 2 cloves garlic 6 cups beef stock 3 shredded beets (or diced) 1 diced potato 1 cup diced carrots 1 cup cabbage sliced thin 1 bay leaf fresh dill dash of black pepper fat free sour ceam Heat olive oil in large stockpot. Add onions and saute until translucent. Add garlic and saute another minute. Add broth, beets, potato, cabbage, bayleaf and pepper. Bring to a boil and then lower to simmer. Cook for 30 minutes. Taste and add any more pepper or salt. Add diced dill prior to serving. Great served with a Tbsp of fat free sour cream or a whole-wheat roll. Serves 8. Fat: 1.5 g Carbohydrates: 17.9g Calories: 102.8 Protein: 5.6g Pattianne's Country Kitchen

Recipe #30 Bean and Bacon Soup Low/Fat/carb 3 bacon slices, chopped 1 cup chopped onion 1 tablespoon chili powder 1 1/2 teaspoons dry mustard 1 1/2 cups water 1 tablespoon dark molasses 1 tablespoon red wine vinegar 2 (15-ounce) cans cannellini beans or other white beans, drained 1 (14.5-ounce) can diced tomatoes with garlic and onions, undrained Cook bacon in a large saucepan over medium-high heat until crisp. Remove bacon from pan, reserving 2 teaspoons drippings in pan. Add onion, chili powder, and mustard to drippings in pan; saut� 3 minutes. Stir in bacon, water, and remaining ingredients; bring to a boil. Reduce heat, and simmer 7 minutes. Partially mash beans with a potato masher. Makes 4 servings (serving size: 1 1/4 cups) Fat: 3.1 g Carbohydrates: 42.8g Calories: 455.0 Protein: 25.0g Pattianne's Country Kitchen

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Recipe #31 "Fancy" Tomato Soup Very Low/Calorie/Fat/Carb 2 cans Tomato Soup 1 cup 2% milk 1 cup Water 1/4 cup of Kraft Shredded 2% Mexican four cheese blend 1 can Hunts Diced Tomatoes with Basil, Garlic and Oregano salt and pepper to taste (optional) Combine 2 cans of tomato soup with 1 cup of milk and 1 cup of water, Heat slowly on low heat stirring frequently. Add 1 can of Hunts diced tomatoes with juice to the soup and continue to heat through. Serve soup in individual soup crocks with a small amount of shredded cheese on top. Place the crocks under the broiler for a few minutes so cheese gets bubbly. Enjoy! Makes 4 servings. Amount Per Serving: Calories: 192.0 Total Fat: 3.3 g Cholesterol: 8.6 mg Sodium: 1,966.5 mg Total Carbs: 35.3 g Dietary Fiber: 3.8 g Pattianne's Country Kitchen

Recipe #32 Walnut-Chicken Salad Lowcalorie/fat Lemon-Ginger Dressing: 1/2 cup light mayonnaise or salad dressing 1/4 cup Yoplait� Original 99% Fat Free lemon burst yogurt 1/2 teaspoon sugar (splenda) 1/4 to 1/2 teaspoon ground ginger Dash salt Salad: 3 cups cooked chicken breast, chopped 3/4 cup chopped celery 1/2 cup chopped walnuts 1 cup sliced or quartered strawberries Bibb lettuce In small bowl, mix all dressing ingredients. In large bowl, mix chicken, celery and walnuts. Add dressing; toss. Fold in strawberries. Serve on lettuce. NOTE: Fill small dinner rolls with the chicken salad for buffet sandwiches. Substitution: Use peaches or raspberries for the strawberries and your favorite nut for the walnuts. Pattianne's Country Kitchen

Recipe #33 Creamy Pasta Bake Low/Fat/ High in Sodium 40 Minutes to Prepare and Cook 1 pound lean ground beef, cooked 28 oz. spaghetti sauce 1 can diced tomatoes, drained 1 cup sour cream 16 oz. pasta of your choosing 1/2 cup parmesan cheese, grated Cook pasta and drain. Brown beef. After beef has been drained, mix beef, spaghetti sauce, diced tomatoes, sour cream, parmesan cheese in same pan. Gently mix in pasta. Reserve a little parmesan cheese for topping. Pour into 9x13 casserole dish. Bake in preheated 375* oven for 25 minutes. Serves 8. Amount Per Serving: Calories: 412.6 Total Fat: 18.8 g Cholesterol: 78.1 mg Sodium: 1,291.5 mg Total Carbs: 45.4 g Dietary Fiber: 6.1 g Protein: 20.5 g Pattianne's Country Kitchen

Recipe #34 Mexican Redneck Casserole Low/Calorie/Fat/Carb 55 Minutes to Prepare and Cook 1/2 box. macaroni, cooked (1 box = 1 lb.) 1 lb. lean ground beef 1 package taco seasoning 2/3 c. water 1 medium onion, diced 1 green pepper, diced 3 cloves garlic, minced 1 can sweet corn 1 cup lowfat sour cream 1 package dry onion soup mix 1 can Cream of Celery soup (98% fat free) 1 can Cheddar soup 8 oz. mild cheddar cheese (lowfat), shredded Brown ground beef. Add taco seasoning and water, and simmer for 5 minutes. Saute onion, green pepper and garlic in butter-flavored cooking spray until tender. Mix sour cream, onion soup mix, cheddar cheese, Cream of Celery and Cheese Soup in 9x13 baking dish. Stir in corn, sauted vegetables, and ground beef. Gently stir in cooked macaroni. Bake at 350 degrees for 35 minutes. Makes 12 1-cup servings. Amount Per Serving: Calories: 228.6 Total Fat: 11.5 g Cholesterol: 40.7 mg Sodium: 378.2 mg Total Carbs: 18.6 g Dietary Fiber: 1.5 g Protein: 13.0 g Pattianne's Country Kitchen

Recipe #35 Peachy Chicken Low/Calorie/Fat/Carb 4 chicken breasts, halved 1/2 cup flour salt and pepper to taste 2 tablespoons butter 2 tablespoons extra-light olive oil 1 1/2 cups orange juice 2 tablespoons vinegar 2 tablespoons brown sugar 1 teaspoon basil 1/2 teaspoon nutmeg 1 can (16 oz.) peach halves, drained Shake chicken pieces in bag with flour and salt and pepper to taste; brown in butter and oil. Place browned chicken in a greased 3-quart casserole dish. Combine orange juice with vinegar, brown sugar, basil and nutmeg, and pour over chicken. Cover and bake at 375 degrees for 1 hour and 15 minutes or until tender. Baste often. Then place peach halves between chicken pieces, baste well, and bake uncovered for 15 minutes longer goes well over rice. Serves 8. Amount Per Serving: Calories: 251.7 Total Fat: 8.1 g Cholesterol: 76.2 mg Sodium: 99.0 mg Total Carbs: 15.1 g Dietary Fiber: 0.8 g Protein: 28.6 g Pattianne's Country Kitchen

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Recipe #36 American Goulash Easy! Very Low/Calorie Low/fat/carb 1 lb ground turkey 1/2 cup bell pepper, chopped 1/2 cup onion, chopped 26 oz spaghetti sauce 1 tsp salt 1/2 tsp black pepper 8 oz pasta (macaroni or any other) 1 cup water 6 oz mozzarlla cheese, shredded Preheat oven to 350. Prepare a 13" x 9" casserole dish with cooking spray; set aside. In a large pot, cook chicken, bell pepper, and onion over medium-high heat until turkey is no longer pink. Add spaghetti sauce, salt, black pepper, pasta, and water. Cook until pasta is done. Place mixture into prepared dish. Bake, covered for 25 minutes. Remove from the oven and top with cheese. Return to the oven and bake, uncovered, for 15 more minutes, or until thoroughly heated and the cheese has melted. Serves 12. Fat: 4.3 g Carbohydrates: 19.4g Calories: 177.7 Protein: 16.8g Pattianne's Country Kitchen

Recipe #37 Asian Barbecued Turkey Lettuce Wraps very Low/cal/fat/carb 1 Pound GROUND TURKEY 1/3 Cup hoisin sauce 1/2 Cup commercial barbecue sauce 1 Tablespoon fresh gingerroot, peeled and grated 1 Clove garlic, minced 1/4 Cup pine nuts, toasted 1/4 Cup diced scallions 2 Tablespoons crystallized ginger, finely minced 10 Large iceberg lettuce leaves, washed, dried and well chilled Over medium heat, crumble turkey into a wok or large skillet and saut�, stirring to break up any clumps. Cook until lightly browned. Stir in hoisin and barbecue sauces, ginger root and garlic. Cook until hot and well blended. Mix in pine nuts, scallions and crystallized ginger, tossing gently just long enough to heat through and blend well. To serve, spoon the hot turkey mixture into each lettuce leaf cup and roll tightly to enclose the turkey mixture. Makes 10 servings (1 wrap containing approx. 1oz cooked turkey.) Fat: 6.5 g Carbohydrates: 6.8g Calories: 123.8 Protein: 10.2g Pattianne's Counry Kitchen

Recipe #38 Turkey Sausage Gravy & Biscuits Low/Calorie/Carb 22 Minutes to Prepare and Cook 16 oz. Turkey Sausage 2 cups skim milk (or 2% milk) if useing 2% milk ***amount per serving will be a bit higher cornstarch or other thickener dash of pepper 8 Pillsbury Grands Frozen Buttermilk biscuits Brown sausage, drain, add milk and thickner, cook until reach desired thickness. Cook biscuits in oven per package directions. Serving 1 biscuit and 1/4 cup gravy. Serves 8. ***Amount Per Serving: Calories: 270.0 Total Fat: 15.2 g Cholesterol: 35.0 mg Sodium: 734.0 mg Total Carbs: 21.6 g Dietary Fiber: 0.8 g Protein: 12.2 g Pattianne's Country Kitchen

Recipe #39 Black Bean and Pineapple Salsa "YUM"! Alomost Fat Free Very Low/Cal/Carb This is a light, refreshing salsa that is great with baked tortillas and delicious as a topping on fish, poultry or pork! 2 cups black beans 1/2 cup red onions, raw, chopped 1 cup pineapple, fresh, diced 1/4 cup jalapeno peppers, sliced 1 cup tomatoes, chopped 1/2 cup sweet corn Mix all ingredients together and serve. Refrigerating for an hour is recommended but not necessary. Enjoy! Serves 6. Fat: 0.6 g Carbohydrates: 20.1g Calories: 103.2 Protein: 5.7g Pattianne's Country Kitchen

Recipe #40 Sunshine Rice Very Low/Calorie Low/Fat/carb 1-1/2 tablespoons olive oil 1-1/4 cups finely chopped celery with leaves 1-1/4 cups finely chopped onion 1 cup water 1/2 cup orange juice 2 tablespoons lemon juice dash hot sauce 1 cup long-grain white rice, uncooked 1/4 cup slivered almonds Heat oil in medium saucepan. Add celery and onions and saut� until tender, about 10 minutes. Add water, juices, and hot sauce. Bring to a boil. Stir in rice and bring back to a boil. Let stand covered until rice is tender and liquid is absorbed. Stir in almonds. Serve immediately as a side dish for a fish entr�e. Serves: 4 Serving Size: 1/3 cup. NUTRITION INFO: Calories: 179 Fat: 8.8 g Carbohydrates: 22.7 g Protein: 4 g Pattianne's Country Kitchen

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Recipe #41 Easy Chicken Pot Pie Low/Cal/Fat/Carb Diabetic Exchanges Prep Time:15 min 1 2/3 cups frozen mixed vegetables, thawed 1 cup cut-up cooked chicken 1 can (10 3/4 ounces) condensed cream of chicken soup 1 cup Original Bisquick� mix 1/2 cup milk 1 egg Heat oven to 400�F. Stir vegetables, chicken and soup in ungreased 9-inch pie plate. Stir remaining ingredients until blended. Pour into pie plate. Bake about 30 minutes or until golden brown. Makes:6 servings. Nutrition Information: 1 Serving: Calories 215 (Calories from Fat 80 ); Total Fat 9 g (Saturated Fat 3 g); Cholesterol 60 mg; Sodium 710 mg; Total Carbohydrate 24 g (Dietary Fiber 3 g) Exchanges: 1 Starch; 2 Vegetable; 1 Medium-Fat Meat Pattianne's Country Kitchen

Recipe #42 Easy Italian Chicken Pie Low/Cal/Carb Diabetic Exchanges Prep Time:20 min 1/3 cup grated Parmesan cheese 1 1/2 cups cut-up cooked chicken 1 1/4 cups shredded mozzarella cheese (5 ounces) 1/2 teaspoon dried oregano leaves 1/2 teaspoon dried basil leaves 1/2 teaspoon garlic powder 1 can (6 ounces) tomato paste 1/2 cup Original Bisquick� mix 1 cup milk 1/4 teaspoon pepper 2 eggs Heat oven to 400�F. Grease 9-inch pie plate. Sprinkle Parmesan cheese in pie plate. Mix chicken, 1/2 cup of the mozzarella cheese, the oregano, basil, garlic powder and tomato paste; spoon over Parmesan cheese. Stir Bisquick mix, milk, pepper and eggs until blended. Pour over chicken mixture. Bake 35 minutes. Sprinkle with remaining mozzarella cheese. Bake 5 to 8 minutes or longer or until knife inserted in center comes out clean. Cool 5 minutes. Makes:6 servings. Nutrition Information: 1 Serving: Calories 260 (Calories from Fat 110 ); Total Fat 12 g (Saturated Fat 6 g); Cholesterol 120 mg; Sodium 660 mg; Total Carbohydrate 15 g (Dietary Fiber 1 g); Exchanges: 1 Starch; 3 Lean Meat; 1/2 Fat Pattianne's Country Kitchen

Recipe #43 Easy Chicken 'n Broccoli Pie Low/Cal/Carb Diabetic Exchanges Prep Time:10 min 1 package (10 ounces) frozen chopped broccoli, thawed and drained 1 1/2 cups shredded Cheddar cheese (6 ounces) 1 cup cut-up cooked chicken 1 medium onion, chopped (1/2 cup) 1/2 cup Original Bisquick� mix 1 cup milk 1/2 teaspoon salt 1/4 teaspoon pepper 2 eggs Heat oven to 400�F. Grease 9-inch pie plate. Sprinkle broccoli, 1 cup of the cheese, the chicken and onion in pie plate. Stir Bisquick mix, milk, salt, pepper and eggs until blended. Pour into pie plate. Bake 30 to 35 minutes or until knife inserted in center comes out clean. Sprinkle with remaining cheese. Bake 1 to 2 minutes longer or just until cheese is melted. Cool 5 minutes. Makes 7 servings. Nutrition Information: 1 Serving: Calories 220 (Calories from Fat 115 ); Total Fat 13 g (Saturated Fat 7 g); Cholesterol 105 mg; Sodium 500 mg; Total Carbohydrate 11 g (Dietary Fiber 1 g); Exchanges: 1 Starch; 2 Medium-Fat Meat Pattianne's Country Kitchen

Recipe #44 Mini Vegetable Frittatas Very Low/Calorie/Fat/Carb 30 Minutes to Prepare and Cook 5 eggs 2 Tbsp low-fat milk 1 cup diced tomato 2 oz. goat cheese, crumbled 2 cups chopped broccoli, fresh (or frozen and thawed) salt and pepper to taste Mix eggs and milk in a bowl. Add crumbled goat cheese and chopped vegetables. Season with salt and pepper. Spoon mixture into muffin tins coated with cooking spray. Bake at 350 degrees F*. for about 15 minutes or until "set" and golden on top. You can refrigerate and reheat these in the microwave for a quick breakfast or snack. Microwave on high for approximately 30 seconds. Serve warm. Makes 9 "mini" frittatas. Amount Per Serving: Calories: 71.3 Total Fat: 4.0 g Cholesterol: 107.0 mg Sodium: 88.6 mg Total Carbs: 3.9 g Dietary Fiber: 1.4 g Protein: 5.3 g Pattianne's Country Kitchen

Recipe #45 Kraft Tuna Cakes Low/Calorie/Fat/Carb 2 cans (6 oz each) light tuna in water, drained, flaked 1 pkg Stove Top Stuffing Mix for Chicken 1 cup shredded mild cheddar cheese 1/2 ccup shredded carrots 1/3 cup mayonnaise 2 T sweet pickle relish 3/4 cup water Mix all ingredients. Cover and refrigerate 30 minutes. Heat large non-stick skilled sprayed with cooking spray on medium heat. For each tuna cake, shape 1/3 cup lightly packed tuna mixture into patty. Add patties to skillet in batches. Cook 3 minutes on each side or until golden brown on both sides, turning over carefully. Makes 6 servings, 2 cakes each. Serves 6. NOTE: If you don't like mayonniase you can substitute Ranch dressing and substitute dill relish for sweet pickle relish. Amount Per Serving: Calories: 217.5 Total Fat: 11.2 g Cholesterol: 40.2 mg Sodium: 507.5 mg Total Carbs: 8.5 g Dietary Fiber: 0.4 g Protein: 20.0 g Pattianne's Country Kitchen

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Recipe #46 Easy Hamburger Stroganoff 1/2 lb. lean ground sirloin 1 can fat free cream of mushroom soup 1 tablespoon light sour cream 1/2 cup mushrooms (optional) 1 cup uncooked wheat egg noodles I/2 chopped onion salt and pepper to taste (optional) Cook pasta as directed on package. While pasta is cooking, brown beef, salt, pepper and chopped onion together. Once browned and drained, stir in the can of cream of mushroom soup, light sour cream and mushrooms; Turn onto low and simmer until pasta is cooked. Pour pasta onto a plate, and top with the meat mixture. Serves: 2. NUTRITION INFO: Calories: 457.4 Fat: 27.7 g Carbohydrates: 24.6 g Protein: 24.6 g Pattianne's Counry Kitchen

Recipe #47 Slow Cooker Chicken Taco Stew Very Low/Calorie/Carb No Fat 1 onion, chopped 1 16-oz can black beans 1 16-oz can kidney beans 1 16-oz can corn (drained) 1 8-oz can tomato sauce 2 14.5-oz cans diced tomatoes w/chilies 1 1.25-oz packet taco seasoning 1-2 boneless skinless chicken breasts Mix everything together in a slow cooker except chicken. Lay chicken on top and cover. Cook on low for 6-8 hours or on high for 3-4 hours. 30 minutes before serving, remove chicken and shred. Return chicken to slow cooker and stir in. This is good eaten with cheese, sour cream, or tortilla chips. NOTE: Use 3/4 cup as a serving. If it is too spicy for you, substitute a can of diced tomatoes for one of the diced tomatoes w/chilies. Serves 14. Amount Per Serving: Calories: 115.8 Total Fat: 0.8 g Cholesterol: 7.9 mg Sodium: 782.8 mg Total Carbs: 17.9 g Dietary Fiber: 5.4 g Protein: 7.8 g Pattianne's Diet Kitchen

Recipe #48 Low Fat Crockpot Pork and Sweet Potato Stew 1 medium sweet potato, peeled and cut into chunks 1 large onion, chopped 2 stalks celery 1 large Granny Smith Apple, cut into chunks 1 large carrot, sliced 1 pound pork tenderloin, trimmed of fat, and cut into chunks 1/2 cup apple cider 3/4 cup fat-free, low-sodium chicken broth 1/2 tsp rosemary 1/2 tsp sage Freshly ground black pepper Spray the inside of a 3-4 quart slow cooker with nonstick cooking spray. Lay vegetables on the bottom of the crockpot, followed by pork. Pour apple cider and chicken broth over the pork and vegetables, and add herbs. Cover and cook on low for 7-9 hours. To thicken the juices, make a cornstarch slurry from 1/4 cup cornstarch and a 1/4 cup water, and stir into the stew about half an hour before serving. Serves 4. Pattianne's Diet Kitchen

Recipe #49 Brocolli and Cheese Pita 1 large whole wheat pita 1 cup cooked chopped broccoli 1/4 cup grated cheddar cheese 2 Tbsp tomato sauce If you keep your pitas in the fridge, microwave it just enough so that it won't break when you fold it. Cook the broccoli in an airtight container with some water. Spread the tomato sauce on the pita and then sprinkle on the cheese. Drain broccoli and put on pita. Fold pita in half and secure with a toothpick. Pop in in the toaster oven until it's crispy and voila! A delicious fast mini pizza. Cal 349 Fat 12 carb 49 Prot 17 Fiber 10 Sodium 66 Pattianne's Diet Kitchen

Recipe #50 Apple Cabbage Lowcalorie/fat Delicious and easy to prepare�healthy, too! Hard margarine (or butter) 2 tbsp. Medium peeled tart apples such as 2 Granny Smith, thinly sliced Shredded green cabbage, lightly packed 2 cups Shredded red cabbage, lightly packed 2 cups Apple juice 1/4 cup Salt 1/4 tsp Pepper 1/4 tsp Melt margarine in large frying pan on medium. Add apple. Cook for about 5 minutes, stirring occasionally, until apple starts to soften. Add remaining 5 ingredients. Heat and stir for about 5 minutes until cabbage is wilted. Do not overcook. Makes about 4 cups (1 L). Serves 6. 1 serving: 77 Calories; 4.1 g Total Fat (2.5 g Mono, 0.5 g Poly, 0.8 g Sat); 0 mg Cholesterol; Pattianne's Country Kitchen

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Recipe #51 Apple-Cranberry Squash Lowcalorie/fat If you can�t find small butternut squash can use acorn squash. Small butternut squash (about 2 1 lb., 454 g, each) Chopped peeled cooking apple 2 cups (such as McIntosh) Fresh (or frozen, thawed) cranberries 1/3 cup Chopped pecans 1/4 cup 60 mL Brown sugar, packed 1 1/2 tbsp. Orange juice 1 1/2 tbsp. 25 mL Butter (or hard margarine), softened 1 tbsp. Ground cinnamon 1/2 tsp. 2 mL Grated lemon zest 1/4 tsp. Cut squash in half lengthwise. Discard seeds. Arrange squash, cut-side down, on ungreased baking sheet. Bake in 350�F (175�C) oven for 25 minutes. Combine remaining 8 ingredients in small bowl. Turn squash over, cut-side up. Spoon apple mixture into squash cavities. Bake in 350�F (175�C) oven for about 20 minutes until squash is tender. Serves 4. 1 serving: 214 Calories; 8.5 g Total Fat (5.2 g Mono, 1.7 Poly, 1.1 Sat); 0 mg Cholesterol; 37 g Carbohydrate; 5 g Fibre; 3 g Protein; 45 mg Sodium Pattianne's Country Kitchen

Recipe #52 Spicy Southern Barbecued Chicken Very Low/Calorie/Fat/Carb Removing the chicken fat and skin and adding no salt to the tasty sauce makes this chicken favorite heart-healthy. 3 lb. chicken parts (breast, drumstick, and thigh), skin and fat removed 1 large onion, thinly sliced 3 tablespoon vinegar 3 tablespoon Worcestershire sauce 2 tablespoon brown sugar black pepper to taste 1 tablespoon hot pepper flakes 1 tablespoon chili powder 1 cup chicken stock or broth, fat skimmed from top Place chicken in a 13x9x2" pan. Arrange onions over the top. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock. Pour over the chicken and bake at 350 degrees F for 1 hour or until done, basting occasionally. Serves 8. NUTRITION INFO: Serving Size: One chicken part with sauce. Calories: 177.2 Fat: 4.6 g Carbohydrates: 23.3 g Protein: 11.2 g Pattianne's Country Kitchen

Recipe #53 Black Bean Lasagna Lowfat/Cal Diabetic Exchanges 8 lasagna noodles, uncooked 1 cup shredded reduced-fat Monterey Jack cheese 1 (15 ounce) container part-skim ricotta cheese 1 (4.5 ounce) can chopped green chiles, drained 1/2 teaspoon chili powder 1/8 teaspoon salt 2 cups drained canned no-salt-added black beans 1 (15.5 ounce) jar no-salt-added salsa Fresh cilantro sprigs (optional) Cook lasagna noodles according to package directions, omitting salt and fat; drain well. Combine cheeses and next 3 ingredients, stirring well. Spread cheese mixture over one side of each noodle. Spoon black beans evenly over cheese mixture. Roll up noodles, jellyroll fashion, beginning at narrow ends. Place lasagna rolls, seam sides down, in an 11- x 7- x 11/2-inch baking dish coated with cooking spray. Cover and bake at 350 degrees for 25 minutes or until thoroughly heated. To serve, spoon salsa evenly over rolls, and garnish with cilantro sprigs. Serves 8. Per serving: Calories 295 Fat 7.8g (sat 4.3g) Protein 18.8g Carbohydrate 37.8g Fiber 2.8g Cholesterol 26mg Sodium 387mg Exchanges: 2 Starch, 1 Vegetable, 2 Lean Meat. Pattianne's Country Kitchen

Recipe #54 Asparagus and Swiss Bake Lowcalorie Diabetic Exchanges 2 cups cut (1 inch) asparagus spears 1/2 cup chopped red bell pepper 8 medium green onions, sliced (1/2 cup) 2 cups shredded Swiss cheese (8 oz) 3/4 cup Original Bisquick mix 1 1/2 cups milk 1 teaspoon lemon-pepper seasoning salt 3 eggs Heat oven to 350�F. Spray 8-inch square (2-quart) glass baking dish with cooking spray. In 1-quart saucepan, heat 1 inch water to boiling. Add asparagus; cook uncovered 2 minutes. Drain thoroughly. In baking dish, mix asparagus, bell pepper and onions. In medium bowl, stir 1 1/2 cups of the cheese and the remaining ingredients until blended; pour into baking dish. Bake uncovered 35 to 40 minutes, sprinkling with remaining 1/2 cup cheese for last 5 minutes of baking, until knife inserted between center and edge comes out clean. Makes:6 servings. Nutrition Information: 1 Serving: Calories 290 (Calories from Fat 150); Total Fat 17g (Saturated Fat 9g, Trans Fat 1/2g); Cholesterol 145mg; Sodium 370mg; Total Carbohydrate 18g (Dietary Fiber 2g, Sugars 7g); Protein 18g Percent Daily Value*: Vitamin A 30%; Vitamin C 25%; Calcium 40%; Iron 10% Exchanges: 1/2 Starch; 1/2 Other Carbohydrate; 1 Vegetable; 2 High Substitution: If you don't have fresh asparagus on hand, use a 9-ounce box of frozen asparagus cuts, thawed and drained. Don't cook the asparagus in boiling water; just add it to the casserole. Serve this dish with a bowl of fresh berries and hot biscuits. Pattianne's Country Kitchen

Recipe #55 Spring Salmon Salad You can easily substitute tuna for the salmon and get similar benefits. Make this lower fat basic vinaigrette dressing, or use your own favorite low fat or fat-free dressing. 1 medium head of red lettuce 2 hard cooked eggs, yolks removed 2 medium, vine-ripe tomatoes cut into wedges 1 cup cooked asparagus tips 1 small red onion, thinly sliced 1 small yellow pepper, cut into strips 1 7.5 ounce can of pink salmon (I use sockeye salmon) Vinaigrette Dressing: 1 tbsp extra-virgin olive oil 1/4 cup balsamic vinegar 2 tbsp water 11/2 tsp Dijon mustard 1 garlic clove, crushed Rinse and dry lettuce leaves. Tear into pieces and divide among four bowls or plates. Combine chopped cooked egg whites, tomato, asparagus, onion and pepper. Arrange on top of lettuce. Drain salmon and flake on top of vegetables. In a small bowl, whisk vinaigrette ingredients together until emulsified. Drizzle a little over each plate or bowl. Serves 4. Per Serving (without dressing): Calories 148, Calories from Fat 40, Total Fat 4.4g (sat 0.9g), Cholesterol 23mg, Sodium 341mg, Carbohydrate 11.4g, Fiber 3.1g, Protein 15.7g Salad with dressing: Calories 191, Calories from Fat 70, Total Fat 7.8g (sat 1.4g), Cholesterol 23mg, Sodium 386mg, Carbohydrate 14.6g, Fiber 3.1g, Protein 15.7g Pattianne's Country Kitchen

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Recipe #56 Low Fat Macaroni Salad Lowcalorie/fat/carb 2 cups dry macaroni or ditaloni 1 cup sliced celery 1 cup chopped red pepper 1/2 cup cucumber, sliced and quartered 1/2 cup chopped red onion 1/3 cup fat-free mayonnaise 1/3 cup low fat plain yogurt 1 tbsp Dijon mustard Cook macaroni according to package directions. Drain and rinse with cold water to cool. In a large bowl, combine cooled macaroni, chopped celery, pepper, cucumber, and onion. In a small bowl, combine mayonnaise, yogurt and mustard. Add to pasta salad and toss well to coat. Chill for at least 2 hours. Serves 6 Per Serving: Calories 165, Calories from Fat 11, Total Fat 1.2g (sat 0.2g), Cholesterol 3mg, Sodium 196mg, Carbohydrate 32.6g, Fiber 1.9g, Protein 5.8g Pattianne's Country Kitchen

Recipe #57 Stuffed Potatoes Lowcalorie/fat/carb Baked potatoes stuffed with seasoned cottage cheese are a lavish low-fat, low-cholesterol, low-sodium treat. 4 medium baking potatoes 3/4 cup low-fat (1%) cottage cheese 1/4 cup 1% milk 1 teaspoon dill weed 3/4 teaspoon herb seasoning 4-6 drops hot pepper sauce 2 teaspoon grated parmesan cheese Prick potatoes with fork. Bake at 425� F for 60 minutes or until fork is easily inserted. Cut potatoes in half lengthwise. Carefully scoop out potato leaving about 1/2 inch of pulp inside shell. Mash pulp in large bowl. Mix in by hand remaining ingredients except parmesan cheese. Spoon mixture into potato shells. Sprinkle each top with 1/4 teaspoon parmesan cheese. Place on baking sheet and return to oven. Bake 15-20 minutes or until tops are golden brown. Serves 8. NUTRITION INFO Serving Size: 1/2 potato each: Calories: 251 Fat: 2 g Carbohydrates: 49 g Protein: 9 g Pattianne's Country Kitchen

Recipe #58 Veal Chops (with Artichoke) Lowcalorie/fat/carb Diabetic Exchnages 4 (6 ounce) lean veal chops (3/4 inch thick) 1 teaspoon cracked black pepper 1/3 cup sliced green pepper 3/4 cup sliced sweet orange, red, and yellow pepper 1/3 cup canned fat-free, reduced-sodium chicken broth 1/4 teaspoon dried whole thyme 2 cloves garlic, minced 1 (14 ounce) can artichoke hearts, drained and quartered 2 tablespoons chopped fresh parsley Trim fat from veal chops. Rub cracked pepper over chops. In a large ovenproof nonstick skillet place over medium-high heat until hot. Add chops, and cook 3 to 4 minutes on each side or until browned. Remove chops from skillet; set aside. Wipe drippings from skillet with a paper towel. Place green pepper and next 4 ingredients in skillet. Bring to a boil; reduce heat, and simmer 5 minutes. Stir in artichoke hearts. Return chops to skillet, spooning artichoke mixture over veal chops. Cover and bake at 350 *F. for 25 minutes or until veal is tender. Sprinkle with chopped parsley, and serve immediately. Serves 4. Per Serving: Calories 177 Fat 4.5g (sat 1.3g) Protein 25.3g Carbohydrate 8.9g Fiber 1.5g Cholesterol 91mg Sodium 285mg Exchanges: 2 Vegetable, 3 Very Lean Meat. Pattianne's Country Kitchen

Recipe #59 Caribbean Pork Stew with Pineapple Lowcalorie/fat/carb 12 oz. boneless pork loin 2 Tbsp. flour 1 Tbsp. canola oil 1 medium onion, sliced 1 green bell pepper, seeded and chopped 1 clove garlic, minced 1 small chili pepper, seeded and minced 1 Tbsp. Worcestershire sauce 1/2 tsp. ground ginger 1 can (8 oz.) sliced pineapple in juice 1 large tomato, seeded and diced 1/2 medium cucumber, peeled, seeded and diced 3/4 tsp. salt 1/4 tsp. freshly ground pepper Trim all visible fat from meat. Cut into 1-inch cubes. Toss with flour to coat. Generously coat deep, medium skillet with cooking spray. Set over medium-high heat. Brown meat, turning it to color on all sides, about 5 minutes. Transfer meat to plate. Heat oil in pan. Saut� onion, green pepper, garlic and chili pepper until onion is translucent, about 4 minutes. Return meat to pan. Add 1 cup water, Worcestershire sauce, ginger, salt and pepper. Drain liquid from pineapple into pan. Cover, reduce heat and simmer 30 minutes. Stack pineapple slices and cut into 8 sections. Add fruit, tomato and cucumber to stew. Simmer, uncovered, 10 minutes. This stew keeps 2 to 3 days, covered, in the refrigerator. Serves: 4 NUTRITION INFO: Calories: 273 Fat: 13.5 g Carbohydrates: 22 g Protein: 18 g From Angie Vancouver, B.C. Canada "Thankyou"! Angie Pattianne's Country Kitchen

Recipe #60 Curried Mango Pork Chops Lowcalorie/fat/carb 4 boneless pork chops, 3/4-inch thick 2 teaspoons curry powder 1/4 teaspoon seasoned salt 2 teaspoons vegetable oil 4 sliced green onions 1/4 cup raisins 1/3 cup chicken broth 1 teaspoon cornstarch 1 fresh mango, peeled, seeded and diced 2 tablespoons flaked coconut Season chops with curry powder and seasoned salt. Heat oil in large skillet over medium-high heat. Brown chops on both sides, turning once, for a total of 7-8 minutes. Remove chops from pan, reserve. In small bowl stir cornstarch well into chicken broth. Add onions, raisins, and chicken broth mixture into skillet; cook and stir until slightly thickened. Return chops to pan; heat through. Serve chops garnished with mango and coconut. Serves 4. Serving Size: 3 oz. cooked pork per serving: NUTRITION INFO: Calories: 280 Fat: 11 g Carbohydrates: 20 g Protein: 25 g Pattianne's Country Kitchen

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Recipe #61 Beef, Bean and Veggie Soup Very Low/Fat/Carb/Cal 1 cup carrots, raw, chopped 1 cup sweet corn 1-3/4 cup green beans (snap) 1-1/2 cup great northern beans 1-1/4 cup mushrooms, fresh, pieces or slices 1/2 cup celery, raw, diced 1/2 head cabbage, fresh, small (about 4-1/2" dia) 35 oz beef chuck, arm pot roast 32 fl oz red wine 4 cans (10.5 oz) beef broth Chop all veggies. Chop up meat into bite size portions, put into a large stock pot. Pour beef broth and wine into pot. Add seasonings to taste, bring to a boil and then simmer on low until done. Serves 16. Fat: 2.5 g Carbohydrates: 10.7g Calories: 179.2 Protein: 18.9g Pattianne's Country Kitchen

Recipe #62 Salisbury Steaks Diabetic 1 lb. lean Ground round 1/4 cup finely chopped onion 3 Tablespoons fine, dried bread crumbs 1 egg white 2 Tablespoons water 1/4 teaspoon beef bouillon granules 1/4 teaspoon pepper 1/8 teaspoon salt vegetable cooking spray 1 teaspoon margarine, melted 3/4 cups sliced mushrooms 1 small onion, sliced and separated into rings 1 (13 � oz) can beef broth 2 Tablespoons Worcestershire sauce 1 Tablespoon Cornstarch 2 Tablespoons water Combine the first 8 ingredients in a bowl, shape into 4 patties. Coat a skillet with cooking spray, heat over medium-high heat. Add patties and cook for 5 minutes on each side. Remove patties from pan, and pat off excess fat with a paper towel. Wipe the fat out of the pan. Melt the margarine in the same pan. Add onions and mushrooms and cook until tender. Add beef broth and Worcestershire sauce. Cook for 5 minutes. Return patties to the skillet. Cover, reduce heat and cook for about 10 minutes. Remove patties again and place on a plate or platter, and keep warm. Combine Cornstarch and water. Add to broth mixture in the pan. Bring to a boil, and cook until thickened, stirring constantly (about 1 minute). Spoon over the patties. Per Serving: Calories: 244 Carbs: 12.8 grams Fat: 8.5 grams If you didn't know this was a diabetic recipe, you would never be able to tell by the taste. Pattianne's Country Kitchen

Recipe #63 Chicken Curry Salad Lowcalorie/carb Very low fat Diabetic Exchanges 1 tablespoon olive oil 1 teaspoon curry powder, or to taste 4 boneless, skinless chicken breasts, cut into bite-size pieces (1 1/4 lb) 4 ribs celery, finely chopped 3 medium tomatoes, finely chopped 2 medium apples, finely chopped 2 bananas, chopped 1 medium cucumber, finely chopped 1 can (8 oz) pineapple chunks, drained 1/3 cup chopped unsalted roasted cashews 1/2 teaspoon salt Heat oil in large skillet over medium heat. Add curry powder and chicken. Cook and stir chicken 6 minutes or until chicken is no longer pink. Transfer chicken to a large serving bowl. Stir in celery, tomatoes, apples, bananas, cucumber, pineapple, cashews and salt. Serves 6. Nutritional Information: 1 Serving: Calories 280 (Calories from Fat 80); Total Fat 9g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 55mg; Sodium 260mg; Total Carbohydrate 27g (Dietary Fiber 4g, Sugars 17g); Protein 23g % Daily Value*: Vitamin A 15%; Vitamin C 30%; Calcium 4%; Iron 10% Exchanges: 1 Fruit; 1/2 Other Carbohydrate; 1 Vegetable; 3 Lean Meat Carbohydrate Choices: 2 Servings: 1 tsp Fats & Oils, 1/2 c Fruits, 3 oz-equivalents Meat & Beans, 3/4 c Vegetables Pattianne's Country Kitchen

Recipe #64 Caribbean Crabmeat Pasta Salad Lowcalorie/fat/carb Diabetic Exchanges Salad: 3 cups uncooked rotelle pasta (8 oz) 1 package (8 oz) refrigerated flake-style imitation crabmeat (surimi) 1 medium red bell pepper, cut into thin strips 1 ripe medium mango, seed removed, peeled and cubed 2 tablespoons chopped fresh cilantro 1/2 to 1 jalape�o chile, seeded, finely chopped Dressing: 1 teaspoon grated lime peel 3 tablespoons fresh lime juice 2 tablespoons olive or vegetable oil 1 tablespoon honey 1/2 teaspoon ground cumin 1/2 teaspoon ground ginger 1/4 teaspoon salt Cook pasta as directed on package. Drain; rinse with cold water to cool. Drain well. In large bowl, place cooked pasta and remaining salad ingredients; toss gently to mix. In small bowl, mix all dressing ingredients until well blended. Pour dressing over salad; toss gently to coat. Refrigerate at least 1 hour to blend flavors. makes:6 servings (1 1/3 cups each). Nutritional Information: 1 Serving: Calories 290 (Calories from Fat 50); Total Fat 6g (Saturated Fat 1g, Trans Fat 0g); Cholesterol 10mg; Sodium 580mg; Total Carbohydrate 45g (Dietary Fiber 3g, Sugars 10g); Protein 12g % Daily Value*: Vitamin A 20%; Vitamin C 60%; Calcium 0%; Iron 10% Exchanges: 2 Starch; 1 Other Carbohydrate; 0 Vegetable; 1 Very Lean Meat; 1 Fat Carbohydrate Choices: 1 tsp Fats & Oils, 1/4 c Fruits, 1 oz-equivalents Grains, 1 oz-equivalents Meat & Beans Pattianne's Country Kitchen

Recipe #65 Cheese Spread Lowcalorie/fat/carb 1 lb. low fat Velveeta cheese 1/2 lb. butter 4 oz. low fat cream cheese 4 oz. no fat sour cream 4 - 5 oz. horseradish Melt cheese and butter in top of double boiler, stirring to blend. Remove from heat, then add cream cheese and blend well. Add sour cream and blend well. Add horseradish, tasting as you add it, as the strength varies a lot from brand to brand. You want this spread to have some "zip", but not to knock you out! Chill for at least 4 hours. Keeps several days. Serve with crackers. This makes A LOT! Pattianne's Country Kitchen

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Recipe #66 Portuguese Beef and Onions Verylow/calorie/fat/carb Diabetic Exchanges 1 pound beef strip loin 2 teaspoons extra virgin olive oil 3 onions, thinly sliced 2 garlic cloves, minced 1 pound tomatoes, peeled, seeded and chopped 1 teaspoon chopped fresh parsley 1 bay leaf pinch salt pepper to taste 1 tablespoon fresh cilantro, chopped In nonstick skillet, heat olive oil over medium high heat. Saute beef slices for 2 minutes. Add onion slices, garlic, tomatoes, parsley and bay leaf. Season to taste with salt and pepper. Heat to simmering. Cover and cook for 30 minutes. When too much liquid from the tomatoes builds up, remove the lid and allow it to evaporate. Garnish with cilantro. Serves 6. Exchanges Per Serving 1 Vegetable, 2 Meat, Lean Nutrition Information: Amount per serving Calories 156, Total Fat 7 g, Saturated Fat 3 g, Mono unsaturated 41 mg, Sodium 61 mg, Total Carbohydrate 7 g, Dietary Fiber g, Protein 17 g Pattianne's Country Kitchen

Recipe #67 RECIPE HERE Pattianne's Country Kitchen

Recipe #68 RECIPE HERE Pattianne's Country Kitchen

Recipe #69 RECIPE HERE Pattianne's Country Kitchen

Recipe #70 RECIPE HERE Pattianne's Country Kitchen

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Up-Dated August 2008

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