6 (1/2-inch thick) pork chops
1 tablespoon vegetable oil
1 (11 oz.) can mandarin oranges, drained
1/2 tsp. ground cloves
Pepper, to taste

In a skillet, brown pork chops on both sides in oil. Top with oranges; sprinkle with cloves and pepper. cover and simmer for 35 minutes or until meat juices run clear. Serves 6.

Nutritional Analysis: One serving equals 167 calories, 39 mg sodium, 52 mg cholesterol, 6 gm carbohydrate, 11 gm protein, 7 gm fat

Diabetic Exchanges: 2 lean meat, 1/2 fruit, 1/2 fat

COLORFUL CHICKEN STEW

1 lb. boneless skinless chicken breasts, cubed
1 (14 1/2 oz.) can Italian diced tomatoes, undrained
2 medium potatoes, peeled and cut into 1/2-inch cubes
5 medium carrots, chopped
3 celery ribs, chopped
1 large onion, chopped
1 medium green bell pepper, chopped
2 (4 oz.) cans mushroom stems and pieces, drained
2 low-sodium chicken bouillon cubes
Artificial Sweetener equal to 2 tsp. sugar
1 tsp. chili powder
1/4 tsp. pepper
1 tablespoon cornstarch
2 cups cold water

In a 5-quart crockpot, combine the first 12 ingredients.
In a small bowl, combine cornstarch and water until smooth. Stir into chicken mixture. Cover and cook on LOW for 8 to 10 hours or until vegetables are tender. Serves 10.

Nutritional Analysis: One 1-cup serving equals: 123 calories, 209 mg sodium, 25 mg cholesterol, 16 gm carbohydrate, 11 gm protein, 1 gm fat, 3 gm fiber.

Diabetic Exchanges: 2 vegetables, 1 very lean meat, 1/2 starch.

CHOCOLATE KAHLUA CAKE

1 (18.25 oz.) box devil's food cake mix
1 small (1 oz.) box sugar-free instant chocolate pudding mix
1 cup nonfat vanilla yogurt
1/4 cup vegetable oil
1/3 cup skim milk
1 large egg
3 large egg whites
1/3 cup Kahlúa liqueur
1/3 cup semisweet chocolate chips
Cocoa

Preheat oven to 350ºF.
Coat a 13 x 9-inch baking pan with nonstick cooking spray and dust with cocoa.
Place all ingredients except chocolate chips in a large bowl. Beat with mixer for 2 minutes or until well blended. Stir in chocolate chips.
Pour batter into prepared pan and bake for 50 minutes, or until a wooden pick inserted in middle comes out clean. Cool before cutting.

Nutritional Information: 205 calories; 8 g fat; 31 g Carbohydrates; 3 g Protein; 13 mg cholesterol; 209 mg sodium

Diabetic Exchanges: 2 Bread/Starch; 1 1/2 Fat

PEANUT BUTTER COOKIES

1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoon honey
1/2 tsp. vanilla extract
1 cup SPLENDA® Granular
1 1/2 cups all-purpose flour
1/2 tsp. baking soda
1/2 tsp. salt

Preheat oven to 350°F.
In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute. Add egg substitute, honey and vanilla extract. Beat on high speed for approximately 1 1/2 minutes. Add SPLENDA and beat on medium speed until well blended, approximately 30 seconds.
In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1 1/2 minutes. Mixture may be crumbly.
Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2 inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack. Serving size: 2 cookies. Makes 24 cookies.

Nutrients Per Serving: Serving Size 0.9 oz. (25g) (2 cookies); Calories 140; Carbohydrates 9g; Protein 3g; Dietary Fiber 1g; Total Fat 11g; Saturated Fat 2g; Cholesterol 0mg; Sodium 110mg

Diabetic Exchanges: Starch 1/2; Fat 2

ROASTED VEGETABLES

2 medium potatoes, peeled and cut into 1/2-inch cubes
2 medium carrots, cut into 1/2-inch slices
1 large zucchini, cut into 1/2-inch slices
1 large sweet red pepper, cut into 1-inch pieces
1 tablespoon olive or vegetable oil
1 tsp. each dried basil and oregano OR
1 tablespoon each minced fresh basil and oregano
1/2 tsp. salt (optional)
1/4 tsp. pepper
2 garlic cloves, minced

In a mixing bowl, combine the first 4 ingredients. Combine the remaining ingredients; drizzle over vegetables. Stir to coat.
Transfer to an ungreased 13 x 9-inch baking dish. Bake, uncovered, at 375ºF for 30 to 35 minutes or until tender. Serves 6.

Nutritional Analysis: One 3/4-cup serving (prepared without salt) equals: 80 calories, 13 mg sodium, 0 cholesterol, 14 gm carbohydrate, 2 gm protein,
3 gm fat

Diabetic Exchanges: 1 vegetable, 1/2 starch, 1/2 fat

SHRIMP SCAMPI

8 oz. angel hair pasta
1 3/4 cup low-sodium chicken broth
2 garlic cloves, minced
1/4 tsp. salt-free lemon-pepper seasoning
1/4 cup chopped green onions, divided
1/4 cup minced fresh parsley, divided
1 lb. uncooked shrimp, peeled and deveined

Cook pasta according to package directions.
Meanwhile, in a large saucepan, combine the broth, garlic, lemon-pepper seasoning and 3 tablespoons each green onions and parsley. Bring to a boil. Add shrimp; cook for 3 to 5 minutes or until shrimp turn pink. Drain pasta and place in a serving bowl. Top with shrimp mixture and remaining onions and parsley. Serves 4.

NUTRITIONAL ANALYSIS: One serving equals: 250 calories, 398 mg sodium, 136 mg cholesterol, 33 gm carbohydrate, 23 gm protein, 2 gm fat.

DIABETIC EXCHANGES: 2 starch, 2 very lean meat, 1/2 vegetable.

SAGE POT ROAST

1 (5 lb.) lean boneless beef chuck roast
1 tablespoon cooking oil
2 tsp. rubbed dried sage
1/2 tsp. salt (optional)
1/4 tsp. pepper
1 cup beef broth
6 medium red potatoes, cut in half
4 carrots, cut into 2-inch pieces
2 medium onions, quartered
5 tsp. cornstarch
1/4 cup water

In a Dutch oven, brown roast on both sides in oil. Season with sage, salt and pepper. Add beef broth. Cover and bake at 325ºF for 2 1/2 hours.
Add potatoes, carrots and onions. Cover and bake 1 hour longer or until the meat is tender and vegetables are cooked. Remove roast and vegetables to a serving platter and keep warm.
Combine cornstarch and water; stir into pan juices. Cook until thickened and bubbly. Serve with the roast.

Nutritional Analysis: 301 calories, 59 mg sodium, 82 mg cholesterol, 16 gm carbohydrate, 27 gm protein, 14 gm fat

Diabetic Exchanges: One serving (prepared with low-sodium beef broth and without added salt) equals 3 lean meat, 1 starch, 1 vegetable

TEXAS BEAN DIP

1 (15 1/2 oz.) can black beans, drained
1 (15 1/2 oz,) can red beans, drained
1 tsp. canola oil
2 cloves garlic, minced
1/2 cup chopped onion
1/2 cup diced tomato
1/2 cup mild picante sauce
1/2 tsp. ground cumin
1/2 tsp. chili powder
1 T. diced jalapeño pepper
1/4 cup low-fat Monterey Jack cheese,
coarsely grated
1 tablespoon fresh lime juice
Low-fat tortilla chips

Place beans in a bowl; partially mash with a potato masher or wooden spoon until chunky.
Heat oil in a frying pan. Add onion and garlic; sauté for 4 minutes over medium heat. Add beans, tomato, picante sauce, cumin, chili powder and pepper. Cook for 5 minutes or until thick, stirring constantly. Remove from heat and stir in the cheese and lime juice. Stir until well blended and cheese has melted.
Serve warm with tortilla chips. Makes 40 (1-tablespoon) servings.

Nutrition information per tablespoon: 19 calories; 0.2g fat (0g saturated fat; 8% of calories from fat); 0mg cholesterol; 107mg sodium;
3.6g carbohydrate; 1.2g fiber; 1.1g protein

Exchange value per tablespoon: 1/4 starch

SUGAR-FREE RAISIN BARS

1 cup raisins
1/2 cup water
1/4 cup margarine
1 tsp. ground cinnamon
1/4 tsp. nutmeg
1 cup all-purpose flour
1 egg, lightly beaten
3/4 cup unsweetened applesauce
1 tablespoon sugar substitute
1 tsp. baking soda
1/4 tsp. vanilla extract

In a saucepan, over medium heat, cook the first 5 ingredients until margarine is melted; continue cooking for 3 minutes. Add all remaining ingredients.
Spread into an 8-inch square baking dish that has been sprayed with nonstick cooking spray. Bake at 350ºF for 25 to 30 minutes or until lightly browned.

Nutritional Analysis: One serving equals 92 calories, 97 mg sodium, 13 mg cholesterol, 15 gm carbohydrate, 2 gm protein, 2 gm fat

Diabetic Exchange: 1 starch, 1/2 fat

ITALIAN CHICKEN

4 boneless skinless chicken breast halves
1 (14 1/2 oz.) can Italian stewed tomatoes
1 (4 oz.) can mushroom stems and pieces, drained
1/2 tsp. dried basil
1/4 tsp. garlic powder
1 tablespoon cornstarch
1/3 cup cold water
Hot cooked spaghetti

In a large skillet coated with nonstick cooking spray; cook chicken for 5 to 6 minutes on each side or until the juices run clear.
Meanwhile, in a saucepan over medium heat, bring tomatoes, mushrooms, basil and garlic powder to a boil. Combine cornstarch and water; add to tomato mixture. Return to a boil; cook and stir for 2 minutes. Serve chicken over spaghetti, topped with tomato sauce. Serves 4.

NUTRITIONAL ANALYSIS: One serving (prepared with no-salt-added stewed tomatoes and calculated without spaghetti) equals: 177 calories,
178 mg sodium, 73 mg cholorestrol, 7 gm carbohydrate, 28 gm protein,
3 gm fat

DIABETIC EXCHANGE: 3 very lean meat, 2 vegetables