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.

4 small sweet potatoes, peeled
cooking spray
salt (to taste) freshly ground pepper (to taste)

Preheat oven to 500 Degrees F.

Cut sweet potatoes lengthwise into wedges about 1/2-inch thick.
Lay in a single layer on a non-stick baking sheet (you could also put down a layer of parchment paper or foil).

Lightly coat with cooking spray. Bake for 30 mins turning wedges once or twice during baking period until potatoes are crisped and tender.

Serve at once.

(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.

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.

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 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.

1 1/2 C. all purpose flour
1 1/2 C. reg. oatmeal, uncooked
Sugar substitute to equal 1/2 C. sugar
1/2 tsp. baking soda
1/4 tsp. salt
3/4 C. reduced calories margarine, softened
3 tbsp. cold water

Combine all ingredients except margarine and water. Cut margarine into dry mixture with pastry blender or knife; blend until mixture resembles coarse meal. Sprinkle cold water over surface; stir with fork until moistened.

Roll dough to 1/4 inch thickness on waxed paper. Cut into 24 round or squares.

Place cookies on non-stick cookie sheet.

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.

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.

1 (1.4 oz.) pkg. instant sugar−free chocolate fudge pudding mix
1 C. cold skim milk

In a mixing bowl, beat pudding mix and milk until well blended, about 2 minutes.



Fold in whipped topping. Serve with strawberries for dipping.
Also can be served over slices of angel food cake.

Yields 2 1/2 cups.

1 gm protein, trace fat

***Plan ahead when making this, as it needs to refrigerate 8 hours or overnight

1/3 C. olive or vegetable oil
1/4 C. lime juice
4 garlic cloves, minced
1 T. minced fresh parsley or
1 tsp. dried parsley flakes
1 tsp. ground cumin
1 tsp. dried oregano
1/2 tsp. pepper
4 boneless skinless chicken breast halves (1 1/4 lb.)
6 (8−inch) flour tortillas or taco shells, warmed
Toppings of your choice

~*Graham Cracker Crust ~*

1 1/4 C. graham cracker crumbs
1/2 C. diet margarine

~* Filling~*

1 envelope unflavored gelatin
3/4 C. part-skim ricotta cheese
12 packets sweetener
1 packet low-calorie
Whipped Topping Mix (Dream Whip)
1 1/2 C. skim milk
1 tbsp. vanilla extract
1/4 C. cocoa

Combine crumbs with diet margarine by cutting in softened margarine until mixture resembles coarse crumbs. Press firmly in bottom and sides of 8 or 9 inch pie pan.

1 C. rice, uncooked
1 C. water
1 C. orange juice
1 tsp. reduced calorie margarine
Dash of salt
1 tbsp. orange rind, freshly grated
1/2 C. fresh orange sections, seeded

In a 2-quart microwave safe casserole, combine the rice, water, orange juice, margarine and salt. Cover, microwave on High for 5 minutes. Stir in the orange rind. Turn the bowl 1/4 turn. Microwave on High for an additional 10 minutes, turning the bowl after 5 minutes.

Do not uncover the bowl. Allow to set, covered for an additional 10 minutes or until all of the liquids have been absorbed.

12 oz. soft diet ice cream
1 C. diet Cool Whip
1/4 C. chunky peanut butter
1 pkg. sugar-free butterscotch pudding (dry)
3 oz. Grape-Nuts cereal
Mix first 4 ingredients in mixer, then stir in cereal. Pour into 8 inch square pan.

Cover and freeze.

Makes 4 servings.

1/2 cup peeled, chopped fresh peaches
1 ripe banana, peeled and cut into chunks
1/2 cup unsweetened pineapple juice
1/4 cup fat-free, no sugar added vanilla ice cream

In a food processor or blender combine all ingredients. Blend until smooth.

Pour into 2 tall glasses and serve.

Per Serving: 128 cals (2% cals from fat), 2g protein, trace total fat (0.1g sat fat),32g carb, 2g dietary fiber, 0 chol,18mg sod
Serves: 2
Diabetic Exchanges: 2 carb (2 fruit)

1 pound elbow macaroni
15 oz. low fat ricotta cheese
1 3/4 cups skim milk
1/2 cup egg substitute
2 teaspoons brown mustard
1 −2 teaspoons Tabasco sauce
1/2 teaspoon salt
1/4 teaspoon ground pepper
2 cups shredded low fat cheddar cheese
2 cups torn fresh spinach leaves
1/4 cup grated Parmesan cheese
1/4 cup fine bread crumbs
1 teaspoon paprika

Preheat oven to 375F. Spray a 9 X 13 or 3 quart baking dish with nonstick spray oil. Cook macaroni according to package directions.

1 14 1/2 oz. evaporated milk
3 tbsp. Cocoa
1/4 C. Oleo
Liquid Sweetener to equal to 1/2 cup of sugar
1/4 tsp. Salt
1 tsp. Vanilla
2 1/2 C. Graham cracker crumbs
1/4 C. Nuts

Combine milk and cocoa in saucepan. Beat well. Add oleo, sweetner, salt. Bring to boil.
Remove from heat. Stir in remaining ingredients except 1/4 cup graham crackers. Cool about 15 minutes.

Divide mixture into 32 balls.
Roll in remaining cracker crumbs and chill.