Easy Pasta and Pepper
Primavera
Directions
1. Cook pasta according to package directions.
Makes: 4 servings
Serving Size: 1 1/4cup
Carb Grams Per Serving: 37
2. Meanwhile, in a large skillet, heat oil over medium
heat. Add garlic; cook and stir for 30 seconds. Add
frozen vegetables. Cook and stir for 2 minutes. Add
beans, broth, lemon juice, thyme, salt, black pepper,
and crushed red pepper. Bring to boiling; reduce heat.
Cook, uncovered, about 4 minutes or until vegetables
are crisp-tender, stirring occasionally. Remove from
heat. Stir in butter.
Ingredients














4 ounces dried multigrain spaghetti
1 tablespoon olive oil
2 teaspoons garlic, minced (about 4 cloves)
1) 16 ounce package frozen peppers and onion or sugar
snap stir-fry vegetables
1) 15 ounce can cannellini beans (white beans), rinsed
and drained
1/4 cup reduced-sodium vegetable broth
1/2 teaspoon finely shredded lemon peel (set aside)
1 tablespoon lemon juice
1/2 teaspoon dried thyme, crushed
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 teaspoon crushed red pepper
1 tablespoon butter
1 ounce Parmesan cheese, shredded
3. Drain pasta. Add pasta to vegetable mixture in skillet.
Toss gently to combine.
4. To serve, divide pasta mixture among four shallow
bowls. Sprinkle with Parmesan and lemon peel. Makes
4 (1-1/4 cup) servings.
Nutrition Facts Per Serving:
Servings Per Recipe: 4
PER SERVING: 272 calories, 9 g total fat,
12mg cholesterol, 410mg sodium, 37g carbohydrates (7 g
fiber), 13 g protein.
Source: DiabeticLiving.com
Vegetable Lasagna
Directions
1. Cook noodles according to package directions; drain
and rinse with cold water. Drain well.
2. Meanwhile, in large nonstick skillet cook and stir
squash, mushrooms, and onion in hot oil over mediumhigh heat about 5 minutes or until tender; remove from
heat and set aside. In a small bowl combine ricotta
cheese, parsley, Parmesan cheese, and pepper.
Makes: 6 servings
Carb Grams Per Serving: 30
3. To assemble, place 3 lasagna noodles in the bottom of a
2-quart rectangular baking dish, trimming to fit as
necessary. Spoon half of the ricotta cheese mixture over
the noodles. Top with half of the vegetable mixture,
half of the sauce, and half of the mozzarella cheese.
Layer with remaining noodles, ricotta cheese mixture,
vegetable mixture, and sauce.
Ingredients












6 dry whole wheat lasagna noodles
2 1/2 cups zucchini or squash halved lengthwise and
sliced (2 medium)
2 cups sliced fresh mushrooms
1/3 cup chopped onion (1 small)
2 teaspoons olive oil
1 cup light ricotta cheese
1/4 cup fresh Italian parsley, chopped
3 tablespoons finely shredded Parmesan cheese (1
ounce)
1/4 teaspoon black pepper
2 cups purchased pasta sauce
1 cup shredded part-skim mozzarella cheese (4 ounces)
1/2 cup tomato chopped and seeded (1 medium)
4. Bake, uncovered, in a 375 degree F oven for 30
minutes. Sprinkle with tomato and the remaining
mozzarella cheese. Bake 5 minutes more or until heated
through. Let stand for 10 minutes before serving.
Makes 6 servings.
Nutrition Facts Per Serving:
Servings Per Recipe: 6
PER SERVING: 256 calories, 8g total fat,
24mg cholesterol, 465 mg sodium, 30 g carb. (6 g fiber),
16 g protein
Source: DiabeticLiving.com
Caesar Salad with Tofu
Croutons



Makes: 10 servings
Serving Size: 1 cup
Carb Grams Per Serving: 5
Directions
1. For dressing, combine tofu, lemon juice, water, garlic,
mustard, salt, and pepper in a food processor or blender.
Cover and process or blend until smooth, scraping down side
as needed. With processor or blender running, slowly add the
1/4 cup cooking oil in a steady stream. If necessary, stir in
additional water to thin dressing. Set aside.
2. To serve, in a very large bowl, combine romaine, tomatoes,
olives, and Tofu Croutons. Add dressing; toss gently to coat.
Sprinkle with Parmesan cheese. Makes 10 (1-cup) side-dish
servings.
Make Ahead Tip

Ingredients













2/3 cup firm cubed silken-style tofu
2 tablespoons lemon juice
1 tablespoon water
3 cloves garlic, halved
1 teaspoon Dijon-style mustard
1/8 teaspoon salt
1/8 teaspoon ground black pepper
1/4 cup cooking oil
10 cups romaine, torn
2 cups cherry or pear tomatoes, cut-up red, yellow,
and/or orange
1/4 cup pitted ripe olives or kalamata, cut up
1 Tofu Croutons (see recipe)
1/4 cup finely shredded Parmesan cheese (1 ounce)
Make-Ahead Directions: Prepare Tofu Croutons. Let stand at
room temperature for up to 2 hours. To serve warm, heat in a
300 degree F oven about 15 minutes.
Tofu Croutons
Ingredients


8 ounces extra firm tub-style tofu (fresh bean curd)
1 tablespoon soybean cooking oil
Directions
1. Use a paper towel to pat dry tofu. Cut into 1/2-inch cubes. In
a large skillet, heat soybean cooking oil over medium-high
heat. Carefully add tofu to skillet. Cook tofu cubes, stirring
occasionally, about 5 minutes or until tofu forms a golden
crust on all sides. Drain tofu croutons well on paper towels.
Makes about 1-1/2 cups croutons.
Nutrition Facts Per Serving:
Servings Per Recipe: 10
PER SERVING: 122 cal., 10 g total fat (2 g sat. fat),
1 mg cholesterol, 124 mg sodium, 5g carbohydrate. (2 g fiber), 5 g
protein
Source: DiabeticLiving.com
Roasted Veggie Pitas
Directions
1. Preheat oven to 450F. In a large bowl, place zucchini or
squash, onion, mushrooms, and sweet pepper. Add oil,
salt, and black pepper; toss to coat. Spread vegetable
mixture evenly in a 15x10x1-inch baking pan. Roast,
uncovered, in the preheated oven for 8 to 10 minutes or
until vegetables are tender.
Makes: 4 servings
Carb Grams Per Serving: 24
2. Divide roasted vegetables among pita bread halves;
drizzle with salad dressing. Top with shredded cheese.
If desired, place filled pitas on a baking sheet and bake
in the 450F oven for 2 to 3 minutes or until cheese
melts. Makes 4 sandwiches.
Variation
Ingredients











1 small zucchini (6 ounces), thinly sliced lengthwise
1 small yellow summer squash (6 ounces), thinly sliced
lengthwise
1 medium onion, thinly sliced (1/2 cup)
1/2 cup sliced fresh mushrooms
1/2 of a red sweet pepper, cut into thin strips (1/2 cup)
2 tablespoons olive oil
1/2 teaspoon salt
1/4 teaspoon ground black pepper
2 large pita bread rounds, halved
4 teaspoons bottled vinaigrette or Italian salad dressing
3/4 cup shredded smoked provolone or mozzarella
cheese (3 ounces)

Avocado Veggie Sandwiches: Prepare as above,
except leave out the salad dressing. In a small bowl
mash 1 avocado, halved, pitted, and peeled, with 1
tablespoon lime juice and 1/4 teaspoon salt. Spread
avocado mixture in pita bread rounds before filling with
vegetables.
Nutrition Facts Per Serving:
Servings Per Recipe: 4
PER SERVING: 270 cal., 16 g total fat (5 g sat. fat), 15 mg
cholesterol, 24 g carbohydrates (2 g fiber), 10 g protein
Source: DiabeticLiving.com