Meal for Diabetics these recipes come from a cookbook I purchase called Cooking for Diabetics Best Lasagne Prep: 25 min, Cook: 1:40. 3/4 lb. ground beef 3/4 lb. lean ground pork 1 large onion, chopped 2 garlic cloves, minced 1-3/4 lbs. canned tomatoes with added purée 6 ounces tomato paste 1/2 cup dry red wine 2 tsp. Italian herb seasoning 1/4 tsp. crushed red pepper 1 lb. part skim ricotta cheese 1/2 cup grated Parmesan cheese 2 eggs 1/4 cup parsley, chopped 12 no boil lasagne noodles 1 lb. mozzarella cheese, sliced Cook first 4 ingredients in a large heavy pot over medium high heat about 7 minutes, stirring frequently to break up meat, until browned. Discard excess fat. Stir in tomatoes with purée and next 4 ingredients. Bring to a boil, stirring to break up tomatoes. Reduce heat to low and simmer , uncovered, about 45 minutes, until sauce is slightly thickened. Preheat oven to 375°F. Combine ricotta cheese, next 3 ingredients and salt and pepper to taste in a large bowl. Cover bottom of a lightly oiled 9x13 inch baking dish with a thin layer of meat sauce. Arrange 4 lasagne noodles in dish. Spoon half of ricotta filling over noodles. Cover with half of mozzarella slices. Spread a third of meat sauce over cheese. Arrange another layer of 4 lasagne noodles in dish. Cover with remaining ricotta filling, remaining mozzarella, then half of remaining sauce. Add a final layer of noodles and top with remaining meat sauce. Cover with foil. Bake 30 minutes. Remove foil and bake another 15 minutes, until bubbling throughout. Let stand 10 minutes before serving. This recipe serves 12 people. Because this recipe is for a particular size pan, it adjusts the number of servings only in multiples of 12. Per serving: calories 409, fat 18.2g, 41% calories from fat, cholesterol 115mg, protein 33.5g, carbohydrates 25.3g, fiber 1.5g, sodium 471mg. Pepper Chicken Baked Potatoes Prep: 10 min, Cook: 1:00. 4 baking potatoes, scrubbed 2 tsp. unsalted butter 3/4 lb. boneless skinless chicken breast halves, cut into 1 inch pieces 1 large green or red bell pepper, seeded and cut into strips 1 small onion, cut into thin wedges 1 tsp. dried basil leaves, crushed 1 cup can cream of chicken soup 1/4 cup water Preheat oven to 400°F. Place potatoes in oven and bake 1 hour, or until tender. Melt butter in a heavy nonstick skillet over medium high heat. Sauté chicken, in batches if necessary, until browned, stirring often. Transfer chicken to platter and set aside. Add pepper, onion and basil to same skillet and sauté 3-4 minutes, stirring often, until vegetables are almost tender. Stir in soup and water. Bring to a boil. Return chicken to skillet. Reduce heat to low. Cover pan and simmer 5 minutes, stirring occasionally or until chicken is cooked throughout. Split potatoes open and spoon chicken mixture over. Per serving: calories 382, fat 6.3g, 15% calories from fat, cholesterol 62mg, protein 25.7g, carbohydrates 56.1g, fiber 5.4g, sodium 312mg. Sweet Potato Casserole Prep: 10 min, Cook: 40 min. 1 lb. sweet potatoes, peeled and cut into 1/2 inch pieces 2 Tbs. sugar 2 eggs 1/2 cup lowfat milk 1 tsp. vanilla extract 1/4 cup brown sugar 2 Tbs. all purpose flour 1/4 cup pecans, chopped 1 Tbs. unsalted butter, melted Preheat oven to 400°F. Place potatoes in a steamer basket over boiling water. Cover pan and steam 10 minutes or until tender. Drain and mash. Combine potatoes and next 4 ingredients in a bowl. Season with salt to taste. Mix well and pour into buttered pan. Combine remaining ingredients in a bowl and spread over sweet potato mixture. Bake 30 minutes or until brown. This recipe serves 8 people. Because this recipe is for a particular size pan, it adjusts the number of servings only in multiples of 8. Per serving: calories 163, fat 5.2g, 28% calories from fat, cholesterol 57mg, protein 3.5g, carbohydrates 26.5g, fiber 2.0g, sodium 31mg. Chicken with Garlic and Vegetables Prep: 10 min, Cook: 15 min. 2 tsp. olive oil 2 tsp. unsalted butter 1-1/2 lbs. boneless skinless chicken breast halves 2 carrots, peeled and cut into thin strips 1 medium leek, washed, trimmed and cut into thin strips 1 red bell pepper, seeded and cut into thin strips 2 cloves garlic, minced 1/2 cup canned crushed tomatoes Heat oil and butter in a large skillet over medium high heat. Sauté chicken breasts 4-5 minutes per side, turning occasionally, until chicken is opaque throughout. Transfer to a platter and keep warm. Add carrots to skillet and sauté over medium heat 1 minute. Add leek, bell pepper, and garlic and sauté another minute. Stir in tomatoes and any juices from platter. Simmer 2 minutes or until vegetables are tender. Season with salt and pepper to taste. Serve vegetables over chicken. Per serving: calories 284, fat 8.8g, 29% calories from fat, cholesterol 113mg, protein 40.6g, carbohydrates 8.9g, fiber 2.0g, sodium 173mg. Parmesan Pasta Cook: 5 min. 1/2 lb. fresh spaghetti or other fresh pasta 2 Tbs. grated Parmesan cheese Cook pasta in a large pan of boiling water 3-4 minutes, or until just cooked through. Drain and transfer to a serving dish. Sprinkle cheese over pasta, season with salt and pepper to taste and toss gently. Per serving: calories 224, fat 1.8g, 7% calories from fat, cholesterol 2mg, protein 8.5g, carbohydrates 42.5g, fiber 2.3g, sodium 62mg. Mom's Potato Salad Prep: 10 min, Cook: 15 min. 2-1/2 lbs. small new potatoes 1 large egg, hard-cooked, peeled and chopped 3 Tbs. fat-free mayonnaise 3 Tbs. nonfat sour cream 1/4 cup dill relish 1 Tbs. scallions, finely chopped 2 Tbs. prepared mustard 1 tsp. dried tarragon Place potatoes in a steamer basket over boiling water. Cover pan and steam about 20 minutes or until just tender. Drain potatoes and rinse under cold running water to cool. Combine remaining ingredients with salt and pepper to taste in a bowl. Peel potatoes and cut into 1/2 inch dice and gently toss with egg mixture. Serve potato salad chilled or at room temperature. This recipe serves 8 people. Because this recipe is for a particular size pan, it adjusts the number of servings only in multiples of 8. Per serving: calories 198, fat 1.3g, 6% calories from fat, cholesterol 40mg, protein 5.1g, carbohydrates 39.2g, fiber 3.5g, sodium 194mg. Shepherd's Pie From 1,001 Low-Fat Recipes by Sue Spitler and Linda R. Yoakam Prep: 25 min, Cook: 1:40. 1 lb. beef round steaks 1 large onion, finely chopped 1 clove garlic, minced 2 tsp. olive oil 1-1/4 cups beef stock, defatted, divided 1/2 lb. canned tomato sauce 2 medium carrots, peeled and thinly sliced 2 celery stalks, thinly sliced 2 cups green bean pieces, 2 inches long, stem ends removed 2 large bay leaves 1 tsp. dried thyme leaves 1/2 tsp. dried marjoram leaves 1/4 tsp. dry mustard 1/4 tsp. black pepper 1/4 tsp. salt, or to taste (optional) 1/8 tsp. cayenne pepper vegetable cooking spray 4 cups potatoes, all purpose, peeled and cut into 1 inch cubes 1/4 cup 1% milk, approximate 1/3 cup nonfat yogurt 1 ounce light cheddar cheese, grated 1 Tbs. margarine, canola or corn oil 1/2 tsp. salt, scant, or to taste (optional) 1/8 tsp. white pepper, generous Preheat oven to 350°F. Trim off and discard all fat from meat. Cut into very thin 2 inch long diagonal strips. In Dutch oven or large ovenproof pot coated with cooking spray, brown meat over medium-high heat, about 6-7 minutes. Remove meat to medium size bowl and reserve. In Dutch oven, combine onion, garlic, oil and 3 Tbs. stock. Cook over medium heat, stirring 6-7 minutes, or until onion is tender. If liquid begins to evaporate, add more stock. Return meat to pot with onion and garlic. Stir in tomato sauce and remaining beef stock. Stir in carrots, celery, and green beans. Add bay leaves, thyme, marjoram, mustard, pepper, salt, if desired, and cayenne pepper. Stir to mix well. Bake , covered, 1 hour or until meat is tender. Meanwhile, in large saucepan, combine potatoes and enough water to cover. Cover and bring to boil over high heat. Lower heat and simmer 15-17 minutes or until potatoes are very tender. Drain potatoes well in colander. Return potatoes to pot in which they were cooked and add remaining topping ingredients. Mash with potato masher. If mixture seems too stiff to spread, add a bit more milk. Remove stew from oven and uncover. Drop potato topping by large spoonfuls onto bubbling ixture. Carefully spread out topping with back of large spoon, making attractive peaks. Return to oven and bake , uncovered, 17-20 minutes or until potatoes are heated through and begin to brown. This recipe serves 7 people. Because this recipe is for a particular size pan, it adjusts the number of servings only in multiples of 7.