2 large potatoes
1/2 teaspoon salt
1 tablespoon vegetable oil
1/8 teaspoon paprika

Preheat oven to 450 F degree.

Peel potatoes and cut into slices 4 inches long and 1/4 inch wide; place in a bowl of iced water to crisp.
Just before cooking, turn onto paper towel and pat dry.

Spread pieces in one layer of a shallow baking pan. Sprinkle with the vegetables oil.
Shake pan to spread oil evenly over potatoes.

Bake 30-40 mins, turning frequently, until gold brown.Empty potatoes onto paper towels.
Sprinkle with salt and paprika.

1 cup flour
1/2 cup finely chopped PLANTERS Slivered Almonds
1/4 cup margarine, melted
1 pkg. (8 oz.) PHILADELPHIA Fat Free Cream Cheese, softened
1/2 cup powdered sugar
2 cups thawed COOL WHIP Sugar Free Whipped Topping, divided
2 pkg. (1.4 oz. each) JELL-O Chocolate Fat Free Sugar Free Instant Pudding
3 cups cold fat-free milk

Heat oven to 350ºF.

Mix flour, nuts and margarine; press onto bottom of 13x9-inch pan. Bake 15 min. or until lightly browned. Cool.

Beat cream cheese and sugar with mixer until well blended. Stir in 1 cup COOL WHIP; spread over crust.

4 medium tart apples, peeled and sliced
4 teaspoons brown sugar
Ground cinnamon to taste
4 teaspoons butter
Caramel ice cream topping, optional

Directions
Divide apples among four ungreased 10-oz. microwave-safe bowls. Top each with 1 teaspoon of brown sugar.
Sprinkle with cinnamon; top each with 1 teaspoon butter.

Cover and microwave on high for 7-1/2 minutes or until apples are tender.
Cool slightly; drizzle with caramel topping if desired.

Diabetic Friendly

Yield: 4 servings.

Editor's Note: This recipe was tested in a 1,100-watt microwave.

5 cups fresh cauliflowerets
1 garlic clove, minced
3 tablespoons fat-free milk
3 tablespoons reduced-fat mayonnaise
1/2 teaspoon salt
1/8 teaspoon white pepper

Directions
Place 1 in. of water in a large saucepan; add cauliflower and garlic. Bring to a boil.
Reduce heat; cover and simmer for 10-15 minutes or until tender.
Drain; transfer to a small bowl. Add the milk, mayonnaise, salt and pepper; beat until blended.
If desired, shape into individual molds by packing 1/2 cup at a time into a 2-in. biscuit cutter.

Yield: 4 servings.

4 cups torn fresh spinach
4 ounces cooked boneless skinless chicken breast, cubed
1 medium orange, peeled, seeded, and sectioned
1/2 cup sliced mushrooms
1 small onion, sliced
2 ounces Cheddar cheese, cubed or in strips
2 tablespoons reduced-fat salad dressing

Combine all ingredients except cheese and dressing in a large bowl; chill.
Before serving, add cheese and toss with dressing.

Serves 2

Nutritional Information Per Serving (1/2 of recipe): Calories: 302, Fat: 15 g, Cholesterol: 422 mg, Carbohydrate: 19 g, Dietary Fiber: 5 g, Sugars: 13 g, Protein: 28 g

6 cups water
2 medium-sized white potatoes, peeled and cut into 1-inch chunks
4 large tomatoes, cored and cut into 1-inch chunks
4 medium-sized carrots, peeled and cut into 1-inch chunks
3 medium-sized zucchini, cut into 1-inch chunks 2 medium-sized green
bell peppers, coarsely chopped
2 medium-sized onions, coarsely chopped
3 garlic cloves, minced
1-1/2 teaspoons salt
1/2 teaspoon black pepper

Directions
In a soup pot, combine all the ingredients; mix well and bring to a boil over high heat.

Sauce
1/4 cup nonfat or light mayo
1 tablespoon finely chopped capers
2 teaspoons finely chopped onion
Rest of recipe
4 cod, orange roughy, flounder or other white fish fillets (5 ounces each)
1/4 cup plus 2 tablespoons fat-free egg substitute
1/4 cup plus 2 tablespoons finely ground Special-K cereal crumbs
1/4 cup grated Parmesan cheese
1/2 teaspoon dried Italian seasoning
Olive oil cooking spray

Preheat oven to 450 degrees F.

24 asparagus spears trimmed and halved
1/2 cup salsa
1 tablespoon cilantro leaves
2 cloves garlic
4 scallions thinly sliced

In a large nonstick skillet combine the asparagus and 1/2 cup water bring to a boil. Reduce the heat and simmer covered until the asparagus is tender-crisp about 5 mins drain and run under cold water to cool. In a blender or food processor puree the asparagus, salsa, cilantro and garlic. Add the scallions pulse several times until chunky smooth.

Transfer to a serving bowl. refrigerate covered until chilled at least 1 hr.
Serves 6

1/2 large or 1 small angel food cake
3 oz box sugar-free strawberry gelatin
10 oz lite frozen strawberries, thawed
2 bananas, large
2 9oz boxes instant sugar-free vanilla pudding
9 oz lite whipped topping

Tear cake into bite size pieces and place in bottom of ungreased 9" x 13" pan. Dissolve gelatin in 1 cup boiling water no cold water. Add strawberries and their juice to gelatin. Spoon evenly over cake pieces.

(weight watchers/diabetic friendly)

1 cup fresh cranberries
1 cup water
6 packages artificial sweetener
1 small box sugar-free cranberry Jell-O
3/4 cup chopped celery
14 pecan halves
1Red Delicious apple, chopped
1/4 teaspoon salt

Cook cranberries in water until they pop. Add sweetener and cook 5 minutes.

Remove from heat and add Jell-O to hot cranberries. Add celery, apple, nuts and salt.

Pour into serving bowl and refrigerate until set.

Serves: 4 -

2 WW points per serving

1 1/4 cups all-purpose flour
1/4 cup granulated sugar
3 packets (or 1 teaspoon bulk) Sweet 'n Low
1 teaspoon baking powder
1/4 teaspoon baking soda
1/8 teaspoon salt
1/3 cup liquefied Butter Buds Mix
1/3 cup 1% fat milk
1 large egg
1 teaspoon vanilla extract
1 cup chopped pitted dates
2 tablespoons chopped walnuts

Topping:
1/4 cup all-purpose flour
1 tablespoon light brown sugar, packed to measure 1 tablespoon margarine, softened
1 packet Sweet 'n Low
1/4 teaspoon ground cinnamon

Preheat oven to 350F.

1/2 lb pork sausage,(or ham, turkey,sausage)
12 eggs
1/2 cup chopped onion
1/2 cup chopped green pepper
1/2 teaspoon salt
1/4 teaspoon pepper
1/4 teaspoon garlic powder
1/2 cup shredded sharp cheddar cheese
Brown sausage; drain well.

Preheat oven to 350°.

In a bowl, beat eggs, then add onion, green peppers, salt, pepper and garlic powder.
Stir in sausage and cheese.
Spoon 1/3 cupfuls into greased muffin cups.
Bake at 350° for 20-25 minutes or until a knife inserted comes out clean.

Makes 12 , 1 dozen

oil and flour aerosol spray
1 large egg
1/4 cup (50 g) "natural" style peanut butter
1 cup (200 g) ripe mashed banana
1/4 cup (60 ml )skim milk
1 cup (140 g) flour
1 teaspoon (5 ml )baking soda
1 teaspoon (5 ml )baking powder
1/4 cup (113 g ) chopped dry-roasted peanuts

Preheat oven to 350°F (180°C, Gas Mark 4).
Spray an 8-inch (20 cm) square baking pan with aerosol spray.

In the bowl of an electric mixer, beat together the egg, peanut butter
and banana until smooth.

Beat in the milk and flour, baking soda and powder, and then stir in the
peanuts.

2 (1 7/8 oz) pkgs Crystal Light Classic Sunrise orange drink mix
1 (3 1/3 oz) jar sugar-free iced tea mix with lemon
2 tsps ground cloves
4 tsps ground cinnamon

Combine all ingredients & store this in an air-tight container.

To make a cup add 1 1/2 tsps of the mix to 1 c of hot water. (or 2 rounded tsps per mug)

4-1/2 teaspoons instant coffee granules
1/3 cup boiling water
2 cups cold fat-free milk
2 packages (1 ounce each) sugar-free instant vanilla pudding mix
4 ounces fat-free cream cheese
1 package (3 ounces) ladyfingers, split and cubed
2 cups fat-free whipped topping
2 tablespoons miniature chocolate chips
1 teaspoon baking cocoa

Directions

2 hard-cooked large eggs, cooled under running water
1 tablespoon fat-free sour cream
2 teaspoons reduced-fat mayonnaise
1/4 teaspoon Dijon-style mustard
Pinch salt (optional)
1/4 cup finely chopped celery
2 slices reduced-fat whole-wheat bread
Paprika for garnish (optional)

Cut each egg in half. Carefully remove the yolks. Discard one yolk.

In a small bowl, mash the remaining egg yolk. Add the sour cream, pickle relish, mayonnaise, mustard, and salt (if desired). Stir to mix well. Stir in the celery. Chop the egg whites and stir them into the yolk mixture.

1 Tbsp. reduced-fat mayonnaise
2 tsp. honey mustard
2 whole-wheat lavash wraps or flour tortillas
2 cups (washed and dried) baby spinach leaves, loosely packed, or two
large leaves of a soft leafy green lettuce
4 thin slices turkey breast (4 ounces)
1/4 Granny Smith apple, sliced paper-thin

Directions
Combine mayonnaise and mustard. Lay out both wraps. Spread the edges of each with the mayonnaise mixture.
Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps.
Top each layer with half the turkey.

12 oz milk chocolate
3/4 cup light brown sugar
2 large eggs
1 tsp baking soda
2 cups flour
2 tsp vanilla
1/2 cup sugar or Splenda
3/4 cup unsalted butter
1/2 tsp salt
1/2 cup cocoa powder

Heat oven to 375 degrees.

Whisk together flour, cocoa, baking soda and salt in a bowl. Coarsely chop 6 oz chocolate and finely chop the remaining 6 oz. Microwave coarsely chopped chocolate with butter 1 min. stirring halfway through until smooth.

Transfer chocolate mixture to bowl, add sugars, eggs and vanilla, beat until combined.

4 ounces Corkscrew Macaroni
3/4 pound Chicken Breast Halves, boneless and skinless
2/3 cup Chicken Broth
2 teaspoons Cornstarch
1/4 teaspoon Salt
1/4 teaspoon Pepper
Nonstick Spray Coating
1/2 cup onion, chopped
2 cloves Garlic; minced
1/2 teaspoon Dried Oregano, crushed
1/4 teaspoon Dried Thyme, crushed
1 cup Sliced Fresh Mushrooms
1 cup Halved Zucchini slices
2 teaspoons Cooking Oil
1/2 cup Chopped Tomato

Cook the pasta according to the package directions, except omit oil. Remove from heat and drain well.

1/4 cup Lemon juice
1/4 cup Cider vinegar
1/4 cup Unsweetened apple juice
1/2 teaspoon Oregano
1/2 teaspoon Dry mustard
1/2 teaspoon Onion powder
1/2 teaspoon Basil
1/8 teaspoon Thyme
1/8 teaspoon Rosemary
1 clove Garlic, sliced

Combine all ingredients. Chill for at least an hour or two to allow herbs to blend. Remove garlic clove pieces before serving.

Makes 12 tablespoons

Calories: 9 (2 tablespoons) Fat: 0 gm 0% fat

From: Stop the Insanity by Susan Powter

1 1/2 C. water
1/4 tsp. salt
2/3 C. quick cooking oatmeal
1 med. apple, peeled and grated
1 tsp. cinnamon
2 tbsp. raisins
Sugar substitute to taste

Bring water and salt to boil in saucepan. Stir in oatmeal, apple, cinnamon and raisins. Reduce heat and cook 1 minutes until water is absorbed.
Serve hot with sugar substitute.

Yields 3 servings.

Amount 1/2 cup. Exchange: 1 bread and 1 fruit.

3 C. fresh or frozen unsweetened berries
3 tbsp. cornstarch
1/8 tsp. salt
1/8 tsp. cinnamon
1 C. water
1/2 tsp. vanilla or almond extract
Sugar substitute to equal 1 C. sugar

Combine 1 cup berries, cornstarch, salt, cinnamon, and water in saucepan. Cook over medium heat until mixture thickens, stirring constantly. Add vanilla or almond extract, remaining 2 cups berries, and sugar substitute; mix well.
Cool and serve.

6 servings.

Serving 1/2 cup. Exchange: 1 fruit.

1 pkg. dry yeast
2 tbsp. warm water (105-115 degrees)
2 C. buttermilk
5 C. all purpose flour
Sugar substitute to equal 1/4 c. sugar
1 tbsp. baking powder
1 tsp. soda
1 tsp. salt
1 C. shortening

Combine yeast and water; let stand 5 minutes or until bubbly. Add buttermilk to yeast mixture and set aside.
Combine dry ingredients in large bowl; cut in shortening until mixture resembles coarse crumbs.
Add buttermilk mixture to dry mixture, stirring with fork until dry ingredients are moistened. Turn dough out on floured surface and knead lightly about 3-4 times.

3 C. crumbled cornbread
1 C. bread crumbs
2 C. fat free chicken broth
1 C. celery, finely chopped
3/4 C. onion, finely chopped
2 egg whites
1/2 tsp. salt
1/2 tsp. pepper
1/2 tsp. poultry seasoning

Combine all ingredients in mixing bowl; mix well. Turn into non-stick dish.
bake at 350 degrees for 45 minutes or until light brown and "set".

8 servings.
Each serving 3/4 cup.
Exchange: 1 bread and 1/2 fat.

4 med. potatoes, peeled and cut into eighths
1 sm. onion, cut into eighths
4 green onions, coarsely chopped
1 clove garlic, minced
2 (10 1/2 oz.) cans no-salt added chicken broth, undiluted
1 C. skim milk
1/2 tsp. salt
1/2 tsp. white pepper
1/8 tsp. nutmeg

Combine potatoes, onion, green onions, garlic, and broth in a heavy 3 quart saucepan.
Cover and simmer 20 minutes or until potatoes are tender. Process potato mixture in batches in container of an electric blender or food processor until smooth.

Diabetic Bruschetta with Feta Cheese

6 slices French or Sour Dough bread
2 teaspoons olive oil
2 garlic cloves, peeled and halved
12 cherry tomatoes, quartered
1/4 cup minced fresh basil or flat-leaf parsley
2 ounces reduced-fat feta cheese, crumbled freshly ground pepper

Grill or toast bread on both sides until golden brown. Brush one side of each slice with some of the olive oil and rub with garlic.
In a small bowl combine cherry tomatoes, basil and feta cheese. Spoon 1/6 of the mixture onto the top of each bread slice. Add a grinding of fresh pepper and serve.

1 packet Butter Buds Mix, dry
1/4 cup hot water
3 tablespoons packed light brown sugar
1/2 teaspoon ground cinnamon
1 1/2 tablespoons chopped walnuts
1 pkg (7.5 ounces) refrigerated biscuits

Preheat oven to 375°F. Spray an 8-inch round baking pan with nonstick cooking spray.

In a small bowl, combine the Butter Buds, water, brown sugar and cinnamon.

Pour into the prepared pan. Sprinkle with nuts. Arrange the biscuits in a single layer on top of the nuts.

Bake 15 to 20 mins or until well browned. Immediately invert onto a serving plate.

10 Servings

1 head cauliflower
8 tablespoons butter
1 teaspoon pepper -- up to 1 tablespoon

How To Prepare:
Cook 1 head of cauliflower until very soft. MASH all the water out of it through a screen mesh colander (If you skip this step you get cauliflower soup)..

Add 1 stick butter and considerable pepper (min 1 teaspoon up to a tablespoon - careful it goes from perfect to HOT very fast).
Whip with mixer or in food processor, re-heat if necessary.
Carbs per serving - include all nutritional information if known: 7g carbs total

.

1 1/2 C skim milk
1 1/2 tbsp. all purpose flour
1 1/2 tbsp. reduce calorie margarine
1/2 tsp. salt
3/4 C. grated low-fat American cheese
2 C. macaroni, cooked and drained
1/4 C. bread crumbs

Combine milk, flour, margarine, and salt to make a white sauce. Return sauce to low heat. Add grated cheese, stirring constantly. Cook until cheese has melted and sauce boils. Remove from heat.

Alternate layers of macaroni and cheese sauce in non-stick baking dish; cover with bread crumbs.

Bake at 375 degrees until mixture bubble and crumbs brown.

6 servings.

Sugar substitute to equal 1/3 c. sugar
1 tbsp. cornstarch
1/2 tsp. grated lemon rind
2 1/2 tsp. lemon juice
1/4 tsp. nutmeg
1/2 tsp. cinnamon
4 sm. apples, sliced
1 C. all purpose flour, sifted
1 tsp. salt
1/4 C. reduced calorie margarine
3 tbsp. cold water

Combine sugar substitute, cornstarch, lemon rind, lemon juice, nutmeg, cinnamon, and apple slices.
Place in 9 inch deep dish pie plate on baking dish; set aside.

Combine flour and salt; cut in margarine until mixture resembles cornmeal. Blend in water with fork until all dry ingredients are moistened.