Spinach-Feta Chicken Rolls

I was inspired by my favorite Greek appetizer when I created these spirals. They’re worth the bit of extra work.

—LINDA GREGG SPARTANBURG, SC

PREP: 25 MIN. • BAKE: 45 MIN.
MAKES: 6 SERVINGS

½ cup sun-dried tomatoes (not packed in oil)

1 cup boiling water

1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry

1 cup (4 ounces) crumbled feta cheese

4 green onions, thinly sliced

¼ cup Greek olives, chopped

1 garlic clove, minced

6 boneless skinless chicken breast halves (6 ounces each)

¼ teaspoon salt

¼ teaspoon pepper

1. Place tomatoes in a small bowl; add boiling water. Let stand for 5 minutes. In another bowl, combine the spinach, feta, onions, olives and garlic. Drain and chop tomatoes; add to spinach mixture.

2. Flatten chicken to ¼-in. thickness; sprinkle with salt and pepper. Spread spinach mixture over chicken. Roll up and secure with toothpicks. Place in a 13-in. x 9-in. baking dish coated with cooking spray.

3. Cover and bake at 350° for 30 minutes. Uncover; bake 15-20 minutes longer or until a thermometer reads 170°. Discard toothpicks.

PER SERVING 1 stuffed chicken breast half equals 272 cal., 9 g fat (3 g sat. fat), 104 mg chol., 583 mg sodium, 7 g carb., 3 g fiber, 40 g pro. Diabetic Exchanges: 5 lean meat, 1 vegetable.

Southwest Vegetarian Bake

This hearty casserole hits the spot whenever I have a taste for Mexican food with all the fixings!

—PATRICIA GALE MONTICELLO, IL

PREP: 40 MIN. • BAKE: 35 MIN. + STANDING MAKES: 8 SERVINGS

¾ cup uncooked brown rice

1½ cups water

1 can (15 ounces) black beans, rinsed and drained

1 can (11 ounces) Mexicorn, drained

1 can (10 ounces) diced tomatoes and green chilies

1 cup salsa

1 cup (8 ounces) reduced-fat sour cream

1 cup (4 ounces) shredded reduced-fat cheddar cheese

¼ teaspoon pepper

½ cup chopped red onion

1 can (2¼ ounces) sliced ripe olives, drained

1 cup (4 ounces) shredded reduced-fat Mexican cheese blend

1. In a large saucepan, bring rice and water to a boil. Reduce heat; cover and simmer 35-40 minutes or until tender. Preheat oven to 350°. In a large bowl, combine beans, Mexicorn, tomatoes, salsa, sour cream, cheddar cheese, pepper and rice. Transfer to a shallow 2½-qt. baking dish coated with cooking spray. Sprinkle with onion and olives.

2. Bake, uncovered, 30 minutes. Sprinkle with Mexican cheese. Bake 5-10 minutes or until heated through and cheese is melted. Let stand 10 minutes before serving.

PER SERVING 1 cup equals 284 cal., 10 g fat (6 g sat. fat), 30 mg chol., 879 mg sodium, 35 g carb., 6 g fiber, 15 g pro. Diabetic Exchanges: 2 starch, 1 lean meat, 1 fat.

Stovetop Beef ’n’ Shells

Here’s an easy dish I make when I’m pressed for time. It’s as tasty as it is fast. Team it with salad, bread and fruit for a comforting meal.

—DONNA ROBERTS MANHATTAN, KS

START TO FINISH: 30 MIN.
MAKES: 4 SERVINGS

1½ cups uncooked medium pasta shells

1 pound lean ground beef (90% lean)

1 medium onion, chopped

1 garlic clove, minced

1 can (15 ounces) crushed tomatoes

1 can (8 ounces) tomato sauce

1 teaspoon sugar

½ teaspoon salt

½ teaspoon pepper

1. Cook pasta according to package directions. Meanwhile, in a large saucepan, cook beef and onion over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer. Drain.

2. Stir in the tomatoes, tomato sauce, sugar, salt and pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 10-15 minutes. Drain pasta; stir into beef mixture and heat through.

PER SERVING 1¼ cups equals 339 cal., 9 g fat (4 g sat. fat), 56 mg chol., 772 mg sodium, 36 g carb., 4 g fiber, 29 g pro. Diabetic Exchanges: 3 lean meat, 3 vegetable, 1½ starch.

Mexican Meat Loaf

This great-tasting meat loaf just may become the new family treasure! It’s moist, tender and chock-full of green pepper, onion and zesty tomato flavor. What’s not to love?

—CONNIE STAAL GREENBRIER, AR

PREP: 20 MIN. • BAKE: 45 MIN. • MAKES: 6 SERVINGS

1 large onion, chopped

1 medium green pepper, chopped

2 teaspoons olive oil

2 garlic cloves, minced

¾ cup dry bread crumbs

¾ cup shredded reduced-fat cheddar cheese

½ cup tomato sauce

¼ cup fat-free plain yogurt

2 tablespoons minced fresh parsley

2 teaspoons Worcestershire sauce

1 teaspoon chili powder

¾ pound lean ground turkey

¼ pound lean ground beef (90% lean)

TOPPING

¼ cup tomato sauce

1 teaspoon Worcestershire sauce

½ teaspoon chili powder

¼ cup shredded reduced-fat cheddar cheese

1. In a nonstick skillet, saute onion and green pepper in oil until tender. Add garlic; cook 1 minute longer.

2. Transfer to a large bowl. Stir in the bread crumbs, cheese, tomato sauce, yogurt, parsley, Worcestershire sauce and chili powder. Crumble turkey and beef over mixture and mix well.

3. Shape into a loaf. Place in an 11-in. x 7-in. baking dish coated with cooking spray. Bake, uncovered, at 350° for 25 minutes; drain.

4. Combine the tomato sauce, Worcestershire sauce and chili powder; spread over meat loaf. Bake for 15 minutes or until no pink remains and a thermometer reads 165°. Sprinkle with cheese; bake 2-3 minutes longer or until cheese is melted.

PER SERVING 1 slice equals 266 cal., 13 g fat (5 g sat. fat), 70 mg chol., 480 mg sodium, 17 g carb., 2 g fiber, 21 g pro. Diabetic Exchanges: 3 lean meat, 1 starch, ½ fat.

Polynesian Stir-Fry

Here’s a restaurant-quality meal that blends the sweet taste of pineapple with crunchy veggies and tender pork. The peanuts add a special touch.

—SUSIE VAN ETTEN CHAPMANSBORO, TN

START TO FINISH: 30 MIN. • MAKES: 4 SERVINGS

1 can (8 ounces) unsweetened pineapple chunks

1 tablespoon cornstarch

2 tablespoons cold water

1 tablespoon reduced-sodium soy sauce

2 tablespoons reduced-sugar apricot preserves

1 pork tenderloin (1 pound), thinly sliced

3 teaspoons canola oil, divided

1 medium onion, halved and sliced

1 small green pepper, cut into 1-inch pieces

1 small sweet red pepper, cut into 1-inch pieces

2 cups hot cooked rice

Chopped unsalted peanuts, optional

1. Drain pineapple, reserving juice; set aside. For sauce, in a small bowl, combine cornstarch and water until smooth. Stir in the soy sauce, preserves and reserved pineapple juice; set aside.

2. In a large nonstick skillet or wok, stir-fry pork in 2 teaspoons oil until no longer pink. Remove; keep warm.

3. Stir-fry onion and peppers in remaining oil for 3 minutes. Add pineapple; stir-fry 2-3 minutes longer or until vegetables are crisp-tender.

4. Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add pork; heat through. Serve with rice. Just before serving, sprinkle each serving with peanuts if desired.

PER SERVING 1 cup stir-fry with ½ cup rice (calculated without peanuts) equals 339 cal., 8 g fat (2 g sat. fat), 63 mg chol., 204 mg sodium, 40 g carb., 2 g fiber, 26 g pro. Diabetic Exchanges: 3 lean meat, 1½ starch, 1 vegetable, ½ fruit, ½ fat.

Swiss Steak

Try a classic dinner that takes little time to get started, then simmers on its own. We like it with mashed potatoes or rice.

—BETTY RICHARDSON SPRINGFIELD, IL

PREP: 10 MIN. • COOK: 1½ HOURS • MAKES: 4 SERVINGS

4 beef cubed steaks (4 ounces each)

1 tablespoon canola oil

1 medium onion, chopped

1 celery rib with leaves, chopped

1 garlic clove, minced

1 can (14½ ounces) stewed tomatoes, cut up

1 can (8 ounces) tomato sauce

1 teaspoon beef bouillon granules

1 tablespoon cornstarch

2 tablespoons cold water

1. In a large nonstick skillet, brown cubed steaks on both sides in oil over medium-high heat; remove and set aside. In the same skillet, saute the onion, celery and garlic for 3-4 minutes or until tender. Add the tomatoes, tomato sauce and bouillon. Return steaks to the pan. Bring to a boil. Reduce heat; cover and simmer for 1¼ to 1¾ hours or until meat is tender.

2. Combine cornstarch and water until smooth; stir into tomato mixture. Bring to a boil; cook and stir for 2 minutes or until thickened.

PER SERVING 1 steak with ¾ cup sauce equals 255 cal., 8 g fat (2 g sat. fat), 65 mg chol., 746 mg sodium, 18 g carb., 3 g fiber, 28 g pro. Diabetic Exchanges: 3 lean meat, 3 vegetable, ½ fat.

Scallops with Angel Hair

Scallops taste extravagant, but they’re actually low in fat. The seafood pairs well with delicate angel hair that’s lightly coated with a sauce of white wine, garlic and lemon.

—NANCY MUELLER MENOMONEE FALLS, WI

START TO FINISH: 30 MIN. • MAKES: 4 SERVINGS

8 ounces uncooked angel hair pasta

¾ pound bay scallops

2 teaspoons olive oil, divided

1 small onion, chopped

2 garlic cloves, minced

1 cup vegetable broth

¼ cup dry white wine or additional vegetable broth

2 tablespoons lemon juice

¼ teaspoon salt

⅛ teaspoon pepper

2 teaspoons cornstarch

2 teaspoons cold water

¼ cup minced fresh parsley

Shredded Parmesan cheese and thinly sliced green onions, optional

1. Cook pasta according to package directions. Meanwhile, in a large nonstick skillet coated with cooking spray, cook scallops in 1 teaspoon oil over medium heat until firm and opaque; remove and keep warm.

2. In same skillet, saute onion in remaining oil until tender. Add garlic; cook 1 minute longer. Stir in broth, wine, lemon juice, salt and pepper. Bring to a boil.

3. Combine cornstarch and water until smooth. Gradually stir into the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in parsley and reserved scallops; heat through.

4. Drain pasta; serve with scallops. Sprinkle with cheese and green onions if desired.

PER SERVING 1/3 cup scallop mixture with 1 cup pasta (calculated without cheese) equals 340 cal., 4 g fat (1 g sat. fat), 28 mg chol., 527 mg sodium, 50 g carb., 2 g fiber, 22 g pro.

Makeover Swiss Chicken Supreme

Even though this recipe is slimmed down from its original version with reduced-fat ingredients, it still reigns supreme at our house!

—STEPHANIE BELL KAYSVILLE, UTAH

PREP: 15 MIN. • BAKE: 30 MIN. • MAKES: 4 SERVINGS

4 boneless skinless chicken breast halves (4 ounces each)

1 tablespoon dried minced onion

½ teaspoon garlic powder

¼ teaspoon salt

⅛ teaspoon pepper

4 slices (¾ ounce each) reduced-fat Swiss cheese

1 can (10¾ ounces) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted

1/3 cup reduced-fat sour cream

½ cup fat-free milk

1/3 cup crushed reduced-fat butter-flavored crackers (about 8 crackers)

1 teaspoon butter, melted

1. Place chicken in a 13-in. x 9-in. baking dish coated with cooking spray. Sprinkle with minced onion, garlic powder, salt and pepper. Top each with a slice of cheese.

2. In a small bowl, combine soup, sour cream and milk; pour over chicken. Toss the cracker crumbs and butter; sprinkle over chicken. Bake, uncovered, at 350° for 30-40 minutes or until a thermometer reads 170°.

PER SERVING 1 serving equals 310 cal., 11 g fat (5 g sat. fat), 89 mg chol., 567 mg sodium, 17 g carb., trace fiber, 34 g pro. Diabetic Exchanges: 3 lean meat, 2 fat, 1 starch.

Pizza Lover’s Pie

Love pizza? Then you’ll really go for the tasty spin this recipe puts on it. Plus, it’s easy to tailor to picky eaters’ tastes.

—CAROL GILLESPIE CHAMBERSBURG, PA

PREP: 20 MIN. • BAKE: 20 MIN. • MAKES: 8 SERVINGS

¼ pound bulk pork sausage

½ cup chopped green pepper

¼ cup chopped onion

1 loaf (1 pound) frozen bread dough, thawed and halved

2 cups (8 ounces) shredded part-skim mozzarella cheese

½ cup grated Parmesan cheese

1 can (8 ounces) pizza sauce

8 slices pepperoni

1 can (4 ounces) mushroom stems and pieces, drained

¼ teaspoon dried oregano

1. In a large skillet, cook the sausage, pepper and onion over medium heat until meat is no longer pink; drain. Set aside.

2. Roll half of dough into a 12-in. circle. Transfer to a greased 9-in. deep-dish pie plate. Layer with half of the mozzarella cheese, Parmesan cheese and pizza sauce. Top with the sausage mixture, pepperoni, mushrooms and ⅛ teaspoon oregano.

3. Roll out remaining dough to fit top of pie. Place over filling; seal edges. Layer with remaining pizza sauce, cheeses and oregano.

4. Bake at 400° for 18-22 minutes or until golden brown.

PER SERVING 1 piece equals 305 cal., 12 g fat (5 g sat. fat), 27 mg chol., 743 mg sodium, 32 g carb.,3 g fiber, 17 g pro. Diabetic Exchanges: 2 starch, 2 medium-fat meat.

Crunchy Onion Barbecue Chicken

I threw this recipe together one night when I had some chicken breasts to use up. I was thrilled with how moist, crunchy and flavorful they turned out. My husband was, too!

—JANE HOLEY CLAYTON, MI

PREP: 10 MIN. • BAKE: 25 MIN. • MAKES: 4 SERVINGS

½ cup barbecue sauce

11/3 cups French-fried onions, crushed

¼ cup grated Parmesan cheese

½ teaspoon pepper

4 boneless skinless chicken breast halves (6 ounces each)

1. Place barbecue sauce in a shallow bowl. In another shallow bowl, combine the onions, cheese and pepper. Dip both sides of chicken in barbecue sauce, then one side in onion mixture.

2. Place chicken, crumb side up, on a baking sheet coated with cooking spray. Bake at 400° for 22-27 minutes or until a thermometer reads 170°.

PER SERVING 1 chicken breast half equals 286 cal., 10 g fat (3 g sat. fat), 97 mg chol., 498 mg sodium, 9 g carb., trace fiber, 36 g pro. Diabetic Exchanges: 5 lean meat, 1 fat, ½ starch.

Stovetop Meat Loaves

Who says meat loaf has to bake in the oven for hours? With this convenient recipe, all you need is your stovetop and 30 minutes. It’s a fast-and-easy recipe to make for one or two people.

—EMILY SUND GENESEO, IL

START TO FINISH: 30 MIN.
MAKES: 2 SERVINGS

3 tablespoons 2% milk

2 tablespoons quick-cooking oats

1 tablespoon chopped onion

¼ teaspoon salt

½ pound lean ground beef

½ teaspoon cornstarch

½ cup Italian tomato sauce

¼ cup cold water

1. In a small bowl, combine the milk, oats, onion and salt. Crumble beef over mixture and mix well. Shape into two loaves.

2. In a small nonstick skillet, brown loaves on all sides; drain. Combine the cornstarch, tomato sauce and water until smooth. Pour over meat loaves. Bring to a boil. Reduce heat to medium-low; cover and cook for 15-20 minutes or until meat is no longer pink.

PER SERVING 1 meat loaf equals 259 cal., 10 g fat (4 g sat. fat), 71 mg chol., 922 mg sodium, 16 g carb., 2 g fiber, 25 g pro. Diabetic Exchanges: 3 lean meat, 1 starch.

Round Steak with Potatoes

Have a delicious steak-and-potatoes dinner tonight! Baking the round steak for an extended amount of time guarantees tender results.

—TARYN KUEBELBECK PLYMOUTH, MN

PREP: 20 MIN. • BAKE: 2½ HOURS
MAKES: 6 SERVINGS

2 pounds beef top round steak

1 teaspoon salt

½ teaspoon pepper

2 tablespoons canola oil

1 can (10¾ ounces) condensed golden mushroom soup, undiluted

1¼ cups water

1 cup chopped celery

1 cup chopped sweet red pepper

½ cup chopped onion

¼ teaspoon dried thyme

12 small red potatoes

1. Cut steak into six pieces; sprinkle with salt and pepper. In an ovenproof Dutch oven, brown meat in oil on both sides. Stir in the soup, water, celery, red pepper, onion and thyme. Cover and bake at 350° for 1 hour.

2. Add potatoes; cover and bake 1½ hours longer or until steak and vegetables are tender.

PER SERVING 1 serving equals 344 cal., 11 g fat (2 g sat. fat), 87 mg chol., 829 mg sodium, 22 g carb., 3 g fiber, 37 g pro.

Smothered Chicken Italiano

This is one of my husband’s favorites and has become a reliable dish to serve our dinner guests. It’s impressive and tasty, but so easy to prepare.

—MARY KRETSCHMER MIAMI, FL

PREP: 15 MIN. • BAKE: 20 MIN.
MAKES: 4 SERVINGS

½ teaspoon dried oregano

¼ teaspoon garlic powder

¼ teaspoon salt, divided

¼ teaspoon pepper, divided

4 boneless skinless chicken breast halves (4 ounces each)

2 teaspoons canola oil

1 cup part-skim ricotta cheese

1 cup crushed tomatoes

4 slices part-skim mozzarella cheese

1. In a small bowl, combine the oregano, garlic powder, ⅛ teaspoon salt and ⅛ teaspoon pepper; rub over chicken. In a large nonstick skillet coated with cooking spray, brown chicken in oil for 3-4 minutes on each side.

2. Transfer to an 11-in. x 7-in. baking dish coated with cooking spray. Combine ricotta cheese and remaining salt and pepper; spoon over chicken. Top with tomatoes.

3. Bake, uncovered, at 350° for 15 minutes. Top with cheese. Bake 5-10 minutes longer or until a thermometer reads 170°.

PER SERVING 1 serving equals 252 cal., 11 g fat (5 g sat. fat), 85 mg chol., 341 mg sodium, 6 g carb., 1 g fiber, 32 g pro. Diabetic Exchanges: 4 lean meat, ½ fat.

Easy Chicken Strips

I came up with these crispy strips one night when I was looking for a fast new way to serve chicken. I’ve been told they taste like those served in restaurants!

—CRYSTAL SHECKLES-GIBSON BEESPRING, KY

START TO FINISH: 30 MIN.
MAKES: 6 SERVINGS

¼ cup all-purpose flour

¾ teaspoon seasoned salt

1¼ cups crushed cornflakes

1/3 cup butter, melted

1½ pounds boneless skinless chicken breasts, cut into 1-inch strips

1. In a shallow bowl, combine flour and seasoned salt. Place cornflakes and butter in separate shallow bowls. Coat chicken with flour mixture, then dip in butter and coat with cornflakes.

2. Transfer to an ungreased baking sheet. Bake at 400° for 15-20 minutes or until no longer pink.

PER SERVING 1 serving equals 281 cal., 12 g fat (7 g sat. fat), 87 mg chol., 430 mg sodium, 18 g carb., trace fiber, 24 g pro. Diabetic Exchanges: 3 lean meat, 2 fat, 1 starch.

Hamburger Corn Bread Casserole

Welcome friends in from the cold with a comforting dish that all ages will love. A layer of corn bread makes this meal in one both filling and delicious!

—KATHY GARRISON FORT WORTH, TX

PREP: 25 MIN. • BAKE: 15 MIN.
MAKES: 6 SERVINGS

1 pound lean ground beef (90% lean)

1 small onion, chopped

1 can (15 ounces) Ranch Style beans (pinto beans in seasoned tomato sauce)

1 can (14½ ounces) diced tomatoes, undrained

1 teaspoon chili powder

1 teaspoon Worcestershire sauce

TOPPING

½ cup all-purpose flour

½ cup cornmeal

2 tablespoons sugar

2 teaspoons baking powder

¼ teaspoon salt

1 egg, beaten

½ cup fat-free milk

1 tablespoon canola oil

1. In a large skillet, cook beef and onion over medium heat until meat is no longer pink; drain. Add the beans, tomatoes, chili powder and Worcestershire sauce; bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes.

2. Transfer to an 11-in. x 7-in. baking dish coated with cooking spray. For topping, in a bowl, combine flour, cornmeal, sugar, baking powder and salt. Combine egg, milk and oil; stir into dry ingredients just until moistened. Spoon over filling; gently spread to cover top.

3. Bake, uncovered, at 425° for 14-18 minutes or until filling is bubbly and a toothpick inserted into topping comes out clean. Let stand for 5 minutes before cutting.

PER SERVING 1 serving equals 339 cal., 10 g fat (3 g sat. fat), 73 mg chol., 722 mg sodium, 38 g carb., 6 g fiber, 22 g pro. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, ½ fat.

Glazed Beef Tournedos

I found this quick recipe in a cookbook years ago. It’s been a standby for special occasions ever since! I like to serve it with twice-baked potatoes and a crisp spinach salad.

—JANET SINGLETON BELLEVUE, OH

START TO FINISH: 20 MIN.
MAKES: 4 SERVINGS

3 tablespoons steak sauce

2 tablespoons ketchup

2 tablespoons orange marmalade

1 tablespoon lemon juice

1 tablespoon finely chopped onion

1 garlic clove, minced

4 beef tenderloin steaks (6 ounces each)

1. In a small bowl, combine the steak sauce, ketchup, marmalade, lemon juice, onion and garlic. Set aside ¼ cup for serving.

2. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill steaks, uncovered, over medium heat or broil 4 in. from the heat for 5-7 minutes on each side or until meat reaches desired doneness (for medium-rare, a thermometer should read 145°; medium, 160°; well-done, 170°), basting frequently with remaining sauce.

3. Just before serving, brush steaks with reserved sauce.

PER SERVING 1 serving equals 308 cal., 12 g fat (5 g sat. fat), 106 mg chol., 385 mg sodium, 12 g carb., trace fiber, 36 g pro. Diabetic Exchanges: 5 lean meat, 1 starch.

Grilled Stuffed Pork Tenderloin

We serve this tenderloin with salad and wine. It’s so easy you won’t believe it!

—BOBBIE CARR LAKE OSWEGO, OR

PREP: 20 MIN. + MARINATING
GRILL: 25 MIN. • MAKES: 6 SERVINGS

2 pork tenderloins (¾ pound each)

¾ cup dry red wine or reduced-sodium beef broth

1/3 cup packed brown sugar

¼ cup ketchup

2 tablespoons reduced-sodium soy sauce

2 garlic cloves, minced

1 teaspoon curry powder

½ teaspoon minced fresh gingerroot

¼ teaspoon pepper

1¼ cups water

2 tablespoons butter

1 package (6 ounces) stuffing mix

1. Cut a lengthwise slit down the center of each tenderloin to within ½ in. of bottom. In a large resealable plastic bag, combine the wine, brown sugar, ketchup, soy sauce, garlic, curry, ginger and pepper; add pork. Seal bag and turn to coat; refrigerate for 2-3 hours.

2. In a small saucepan, bring water and butter to a boil. Stir in stuffing mix. Remove from the heat; cover and let stand for 5 minutes. Cool.

3. Drain and discard marinade. Open tenderloins so they lie flat; spread stuffing down the center of each. Close tenderloins; tie at 1½-in. intervals with kitchen string.

4. Prepare grill for indirect heat. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill pork, covered, over indirect medium-hot heat for 25-40 minutes or until a thermometer reads 160°. Let stand for 5 minutes before slicing.

PER SERVING 1 serving equals 296 cal., 9 g fat (4 g sat. fat), 73 mg chol., 678 mg sodium, 24 g carb., 1 g fiber, 27 g pro. Diabetic Exchanges: 3 lean meat, 1½ starch, 1 fat.

Southwest Lasagna Rolls

We love this south-of-the-border lasagna. The cheesy dish comes together fast with a can of vegetarian chili. Add a green salad and baked tortilla chips—and dinner is served!

—TRISHA KRUSE EAGLE, ID

PREP: 20 MIN. • BAKE: 35 MIN.
MAKES: 8 SERVINGS

1 can (15 ounces) vegetarian chili with beans

1 carton (15 ounces) reduced-fat ricotta cheese

1 cup (4 ounces) shredded reduced-fat Mexican cheese blend

1 can (4 ounces) chopped green chilies

1 teaspoon taco seasoning

¼ teaspoon salt

8 lasagna noodles, cooked and drained

1 jar (16 ounces) salsa

1. In a large bowl, combine the first six ingredients. Spread about ½ cup on each noodle; carefully roll up. Place seam side down in a 13-in. x 9-in. baking dish coated with cooking spray.

2. Cover and bake at 350° for 25 minutes. Uncover; top with salsa. Bake 10 minutes longer or until heated through.

PER SERVING 1 lasagna roll equals 259 cal., 6 g fat (3 g sat. fat), 23 mg chol., 648 mg sodium, 31 g carb., 6 g fiber, 15 g pro. Diabetic Exchanges: 2 starch, 1 lean meat, 1 vegetable.

Pork Chops with Blue Cheese Sauce

These wonderful chops have a unique kick. The recipe makes a decadent but quick-and-easy weeknight meal. Even if you aren’t a blue cheese fan, you’ll enjoy the mild-flavored sauce.

—KATHLEEN SPECHT CLINTON, MT

START TO FINISH: 25 MIN. • MAKES: 4 SERVINGS

4 bone-in pork loin chops (7 ounces each)

1 teaspoon coarsely ground pepper

SAUCE

1 green onion, finely chopped

1 garlic clove, minced

1 teaspoon butter

1 tablespoon all-purpose flour

⅔ cup fat-free milk

3 tablespoons crumbled blue cheese

1 tablespoon white wine or reduced-sodium chicken broth

1. Sprinkle pork chops on both sides with pepper. Broil 4-5 in. from the heat for 4-5 minutes on each side or until a thermometer reads 145°. Let stand 5 minutes before serving.

2. Meanwhile, in a small saucepan, saute onion and garlic in butter until tender. Sprinkle with flour; stir until blended. Gradually add milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Add cheese and wine; heat through. Serve sauce with chops.

PER SERVING 1 pork chop with 3 tablespoons sauce equals 263 cal., 11 g fat (5 g sat. fat), 94 mg chol., 176 mg sodium, 5 g carb., trace fiber, 33 g pro. Diabetic Exchange: 5 lean meat.

Romano Chicken Supreme

Romano cheese and golden-brown bread crumbs add delicious crunch to my chicken recipe.

—ANNA MINEGAR ZOLFO SPRINGS, FL

PREP: 20 MIN. • BAKE: 20 MIN. • MAKES: 6 SERVINGS

6 boneless skinless chicken breast halves (5 ounces each)

¼ teaspoon salt

1 pound fresh mushrooms, chopped

3 tablespoons butter

1 tablespoon lemon juice

1 teaspoon dried basil

2 garlic cloves, minced

½ cup reduced-sodium chicken broth

2 tablespoons orange juice

1 cup soft bread crumbs

1/3 cup grated Romano cheese

1. In a large skillet coated with cooking spray, brown chicken on both sides over medium heat. Transfer to a 13-in. x 9-in. baking dish coated with cooking spray; sprinkle with salt.

2. In the same skillet, saute mushrooms in butter until tender. Stir in the lemon juice, basil and garlic; cook 1 minute longer. Add broth and orange juice; heat through. Spoon over chicken; sprinkle with bread crumbs and cheese.

3. Bake, uncovered, at 400° for 20-25 minutes or until a thermometer reads 170°.

PER SERVING 1 chicken breast half with about ¼ cup mushroom mixture equals 274 cal., 11 g fat (6 g sat. fat), 100 mg chol., 413 mg sodium, 8 g carb., 1 g fiber, 34 g pro. Diabetic Exchanges: 4 lean meat, 1 fat, ½ starch.

Tender Turkey Meatballs

I tweaked one of my old recipes to come up with this healthier version. These tender marjoram-seasoned meatballs are always popular.

—JANE THOMA MONROE, MI

PREP: 25 MIN. • COOK: 20 MIN. • MAKES: 6 SERVINGS

½ cup chopped onion

¼ cup egg substitute

¼ cup toasted wheat germ

¼ cup chopped green pepper

¼ cup ketchup

1 teaspoon chili powder

½ teaspoon dried marjoram

½ teaspoon pepper

1 pound lean ground turkey

1 package (12 ounces) spaghetti

5 cups meatless spaghetti sauce

1. In a bowl, combine the first eight ingredients. Crumble turkey over mixture and mix well. Shape into 30 balls, about 1 in. each. Place meatballs on a rack coated with cooking spray in a shallow baking pan. Bake at 400° for 13-16 minutes or until the juices run clear; drain.

2. Meanwhile, cook spaghetti according to package directions. Transfer meatballs to a large saucepan; add spaghetti sauce. Heat through. Drain spaghetti; top with meatballs and sauce.

PER SERVING 5 meatballs with sauce and 1 cup spaghetti equals 312 cal., 7 g fat (2 g sat. fat), 60 mg chol., 1,047 mg sodium, 40 g carb., 5 g fiber, 22 g pro. Diabetic Exchanges: 2½ starch, 2 lean meat.

Makeover Spinach Tuna Casserole

My family has savored this thick, gooey tuna casserole for years. Reduced-fat sour cream and fat-free mayo keep it on the light side, while spinach adds a boost of nutrition.

—KARLA HAMRICK WAPAKONETA, OH

PREP: 25 MIN. • BAKE: 40 MIN. • MAKES: 8 SERVINGS

5 cups uncooked egg noodles

1 cup (8 ounces) reduced-fat sour cream

½ cup fat-free mayonnaise

2 to 3 teaspoons lemon juice

2 tablespoons butter

¼ cup all-purpose flour

2 cups fat-free milk

1/3 cup plus 2 tablespoons shredded Parmesan cheese, divided

1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry

1 package (6 ounces) reduced-sodium chicken stuffing mix

1/3 cup seasoned bread crumbs

2 cans (6 ounces each) light water-packed tuna, drained and flaked

1. Cook noodles according to package directions. Meanwhile, in a small bowl, combine the sour cream, mayonnaise and lemon juice; set aside.

2. In a large saucepan, melt butter. Stir in flour until blended. Gradually stir in milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Reduce heat; stir in 1/3 cup cheese until melted. Remove from the heat; stir in the sour cream mixture. Add the spinach, stuffing mix, bread crumbs and tuna.

3. Drain noodles and place in a 13-in. x 9-in. baking dish coated with cooking spray. Top with tuna mixture; sprinkle with remaining cheese.

4. Cover and bake at 350° for 35 minutes. Uncover; bake 5-10 minutes longer or until lightly browned and heated through.

PER SERVING 1 serving equals 346 cal., 9 g fat (5 g sat. fat), 50 mg chol., 734 mg sodium, 41 g carb., 2 g fiber, 24 g pro. Diabetic Exchanges: 2½ starch, 2 lean meat, 1½ fat.

Easy Chicken Potpie

Biscuit mix, canned soup and precut frozen veggies let me make this heartwarming favorite any time. I like to serve it with cranberry sauce.

—MARTHA EVANS OMAHA, NE

PREP: 20 MIN. • BAKE: 40 MIN. • MAKES: 6 SERVINGS

1 can (10¾ ounces) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted

1 can (10¾ ounces) reduced-fat reduced-sodium condensed cream of mushroom soup, undiluted

½ cup plus ⅔ cup fat-free milk, divided

½ teaspoon dried thyme

¼ teaspoon pepper

⅛ teaspoon poultry seasoning

2 packages (16 ounces each) frozen mixed vegetables, thawed

1½ cups cubed cooked chicken breast

1½ cups reduced-fat biscuit/baking mix

1. In a large bowl, combine the soups, ½ cup milk, thyme, pepper and poultry seasoning. Stir in vegetables and chicken.

2. Transfer to a 13-in. x 9-in. baking dish coated with cooking spray. In a small bowl, stir biscuit mix and remaining milk just until blended. Drop by 12 rounded tablespoonfuls onto chicken mixture.

3. Bake, uncovered, at 350° for 40-50 minutes or until filling is bubbly and biscuits are golden brown.

PER SERVING 11/3 cups chicken mixture with 2 biscuits equals 335 cal., 5 g fat (2 g sat. fat), 34 mg chol., 832 mg sodium, 53 g carb., 8 g fiber, 20 g pro.

Cran-Orange Pork Medallions

Talk about versatile recipes! This is a longtime favorite just as it is, but occasionally, I jazz up the recipe with jalapeno peppers and fresh ginger. I’ve also made it with peach preserves and dried cherries for a change of pace.

—JULIE WESSON WILTON, WI

START TO FINISH: 30 MIN. • MAKES: 4 SERVINGS

1 pork tenderloin (1 pound), cut into 1-inch slices

½ teaspoon salt

½ teaspoon garlic powder

½ teaspoon ground coriander

¼ teaspoon pepper

2 tablespoons olive oil

1 medium red onion, chopped

½ cup orange marmalade

¼ cup orange juice

¼ cup dried cranberries

2 tablespoons balsamic vinegar

1. Flatten pork slices to ¼-in. thickness. Combine the salt, garlic powder, coriander and pepper; sprinkle over both sides of pork.

2. In a large skillet, cook pork in oil for 3 minutes on each side or until no longer pink. Remove and keep warm.

3. In the same skillet, saute onion in pan juices for 5 minutes or until tender. Stir in the marmalade, orange juice, cranberries and vinegar. Bring to a boil. Reduce heat; return pork to skillet. Simmer, uncovered, for 5 minutes or until sauce is thickened.

PER SERVING 1 serving equals 339 cal., 11 g fat (2 g sat. fat), 63 mg chol., 365 mg sodium, 38 g carb.,1 g fiber, 23 g pro.

“I am happy to say that I am 17 pounds lighter than I was five months ago. I have 30 more to lose, and I feel good that my goal is in sight.”
—TRYNA RHODES

Turkey ’n’ Squash Lasagna

I came up with this lasagna recipe when spaghetti squash was on sale at the supermarket, and it was a hit with all my friends. I used ground turkey because I’m trying to cook healthier.

—NANCY BEALL COLORADO SPRINGS, CO

PREP: 70 MIN. • BAKE: 50 MIN. + STANDING • MAKES: 12 SERVINGS

1 medium spaghetti squash (2 to 2½ pounds)

1 pound lean ground turkey

1 large onion, chopped

1 tablespoon olive oil, divided

2 garlic cloves, minced

2 cans (28 ounces each) crushed tomatoes

1 can (6 ounces) tomato paste

1/3 cup minced fresh parsley

1 teaspoon sugar

1 teaspoon dried basil

1 teaspoon dried oregano

½ teaspoon salt

¼ teaspoon pepper

1 egg, lightly beaten

1 carton (15 ounces) reduced-fat ricotta cheese

¾ cup plus 2 tablespoons grated Parmesan cheese, divided

2 medium zucchini, sliced

6 lasagna noodles, cooked and drained

2 cups (8 ounces) shredded part-skim mozzarella cheese, divided

1. With a sharp knife, pierce spaghetti squash 10 times. Place on a microwave-safe plate; microwave on high for 5-6 minutes. Turn; cook 4-5 minutes longer or until fork-tender. Cover and let stand for 15 minutes. Cut squash in half lengthwise; discard seeds. Scoop out squash, separating strands with a fork; set aside.

2. In a large saucepan, cook turkey and onion in 1½ teaspoons oil over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer. Drain. Stir in the tomatoes, tomato paste, parsley, sugar and seasonings. Bring to a boil. Reduce heat; cover and simmer for 30 minutes.

3. In a small bowl, combine the egg, ricotta and ¾ cup Parmesan until blended. In a small skillet, saute zucchini in remaining oil until crisp-tender.

4. Spread 1½ cups meat sauce into a 13-in. x 9-in. baking dish coated with cooking spray. Layer with three noodles and half of the zucchini, spaghetti squash and ricotta mixture. Sprinkle with 1½ cups mozzarella and half of remaining sauce. Top with the remaining noodles, zucchini, spaghetti squash, ricotta mixture and sauce (dish will be full).

5. Place dish on a baking sheet. Bake, uncovered, at 350° for 45-55 minutes or until edges are bubbly. Sprinkle with remaining mozzarella and Parmesan cheeses. Bake 5 minutes longer or until cheese is melted. Let stand for 10 minutes before cutting.

NOTE This recipe was tested in a 1,100-watt microwave.

PER SERVING 1 serving equals 311 cal., 12 g fat (5 g sat. fat), 72 mg chol., 548 mg sodium, 31 g carb., 5 g fiber, 22 g pro. Diabetic Exchanges: 2 starch, 2 lean meat, 1 fat.

Tortellini Primavera

This decadent tortellini with spinach, mushrooms and tomatoes always brings compliments. Parmesan cheese makes it taste so rich that no one even notices it’s a vegetarian dish!

—SUSIE PIETROWSKI BELTON, TX

START TO FINISH: 30 MIN.
MAKES: 5 SERVINGS

1 package (19 ounces) frozen cheese tortellini

½ pound sliced fresh mushrooms

1 small onion, chopped

2 teaspoons butter

2 garlic cloves, minced

⅔ cup fat-free milk

1 package (8 ounces) fat-free cream cheese, cubed

1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry

1 teaspoon Italian seasoning

1 large tomato, chopped

¼ cup shredded Parmesan cheese

1. Cook tortellini according to package directions. Meanwhile, in a large nonstick skillet coated with cooking spray, saute mushrooms and onion in butter until tender. Add garlic; cook 1 minute longer. Stir in milk; heat through. Stir in cream cheese until blended. Add spinach and Italian seasoning; heat through.

2. Drain tortellini; toss with sauce and tomato. Sprinkle with the Parmesan cheese.

PER SERVING 1¼ cups equals 341 cal., 10 g fat (5 g sat. fat), 28 mg chol., 671 mg sodium, 41 g carb., 4 g fiber, 23 g pro. Diabetic Exchanges: 2½ starch, 2 lean meat, 1 vegetable.

Pork Tenderloin with Horseradish Sauce

My zesty pork recipe gets rave reviews every time. The sauce also doubles as an excellent dip for fresh veggies!

—ANN BERGER OSOWSKI ORANGE CITY, FL

PREP: 15 MIN. • BAKE: 30 MIN. + STANDING MAKES: 2 SERVINGS

½ teaspoon steak seasoning

½ teaspoon dried rosemary, crushed

½ teaspoon dried thyme

1 pork tenderloin (¾ pound)

2 garlic cloves, peeled and quartered

1 teaspoon balsamic vinegar

1 teaspoon olive oil

HORSERADISH SAUCE

2 tablespoons fat-free mayonnaise

2 tablespoons reduced-fat sour cream

1 teaspoon prepared horseradish

⅛ teaspoon grated lemon peel

Dash salt and pepper

1. In a small bowl, combine the steak seasoning, rosemary and thyme; rub over meat. Using the point of a sharp knife, make eight slits in the tenderloin. Insert garlic into slits. Place meat on a rack in a foil-lined shallow roasting pan. Drizzle with vinegar and oil.

2. Bake, uncovered, at 350° for 30-40 minutes or until a thermometer reads 160°. Let stand for 10 minutes before slicing. Meanwhile, combine the sauce ingredients; chill until serving. Serve with pork.

PER SERVING 4 ounces cooked pork with 2 tablespoons sauce equals 258 cal., 10 g fat (3 g sat. fat), 101 mg chol., 450 mg sodium, 5 g carb., 1 g fiber, 35 g pro. Diabetic Exchanges: 5 lean meat, 1 fat.

Pizza Roll-Up

Here’s a great dish for snacking or for dinner. It’s also tasty made with ground turkey or Italian sausage instead of the ground beef.

—JANICE CHRISTOFFERSON EAGLE RIVER, WI

PREP: 15 MIN. • BAKE: 25 MIN.
MAKES: 6 SERVINGS

½ pound lean ground beef (90% lean)

1 tube (13.8 ounces) refrigerated pizza crust

1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry

1 jar (7 ounces) roasted sweet red peppers, drained and sliced

1 cup (4 ounces) shredded part-skim mozzarella cheese

½ teaspoon onion powder

½ teaspoon pepper

½ cup loosely packed basil leaves

Cooking spray

1 tablespoon grated Parmesan cheese

1 can (8 ounces) pizza sauce, warmed

1. In a small nonstick skillet, cook beef over medium heat until no longer pink; drain.

2. Unroll dough into one long rectangle; top with spinach, beef, roasted peppers and mozzarella cheese. Sprinkle with onion powder and pepper. Top with basil.

3. Roll up jelly-roll style, starting with a short side; tuck ends under and pinch seam to seal. Place roll-up on a baking sheet coated with cooking spray; spritz top and sides with additional cooking spray. Sprinkle with Parmesan cheese.

4. Bake at 375° for 25-30 minutes or until golden brown. Let stand for 5 minutes. Cut into scant 1-in. slices. Serve with pizza sauce.

PER SERVING 2 slices with 2 tablespoons pizza sauce equals 316 cal., 8 g fat (3 g sat. fat), 30 mg chol., 824 mg sodium, 37 g carb., 3 g fiber, 20 g pro.

Berry Barbecued Pork Roast

Tender pork loin roast topped with ruby-red cranberry sauce is sure to please your dinner guests!

—DORIS HEATH FRANKLIN, NC

PREP: 15 MIN. • BAKE: 1 HOUR + STANDING MAKES: 12 SERVINGS

1 boneless rolled pork loin roast (3 pounds)

¼ teaspoon salt

¼ teaspoon pepper

4 cups fresh or frozen cranberries

1 cup sugar

½ cup orange juice

½ cup barbecue sauce

1. Sprinkle roast with salt and pepper. Place with fat side up on a rack in a shallow roasting pan. Bake, uncovered, at 350° for 45 minutes.

2. Meanwhile, in a saucepan, combine the cranberries, sugar, orange juice and barbecue sauce. Bring to a boil. Reduce heat to medium-low; cook and stir for 10-12 minutes or until cranberries pop and sauce is thickened.

3. Brush some of the sauce over roast. Bake 15-20 minutes longer or until a thermometer reads 145°, brushing often with sauce. Let stand for 10 minutes before slicing. Serve with remaining sauce.

PER SERVING 3 ounces cooked pork with ¼ cup sauce equals 262 cal., 8 g fat (3 g sat. fat), 67 mg chol., 190 mg sodium, 23 g carb., 1 g fiber, 24 g pro. Diabetic Exchanges: 3 lean meat, 1 starch, ½ fruit.

Meatball Sandwiches

My husband and I like classic meatball subs, but I wanted to come up with a version that’s fast to make after a long day. My recipe comes together in a snap.

—KAREN BARTHEL NORTH CANTON, OH

PREP: 30 MIN. • COOK: 30 MIN. • MAKES: 8 SERVINGS

¼ cup egg substitute

½ cup soft bread crumbs

¼ cup finely chopped onion

2 garlic cloves, minced

½ teaspoon onion powder

½ teaspoon dried oregano

½ teaspoon dried basil

¼ teaspoon pepper

Dash salt

1¼ pounds lean ground beef (90% lean)

2 cups garden-style pasta sauce

4 hoagie buns, split

2 tablespoons shredded part-skim mozzarella cheese

Shredded Parmesan cheese, optional

1. In a large bowl, combine the first nine ingredients. Crumble beef over mixture and mix well. Shape into 40 meatballs. In a large skillet coated with cooking spray, brown meatballs in batches; drain.

2. Place meatballs in a large saucepan. Add pasta sauce; bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until meat is no longer pink. Spoon meatballs and sauce onto bun halves; sprinkle with mozzarella and Parmesan cheese if desired.

PER SERVING 1 sandwich (calculated without Parmesan cheese) equals 277 cal., 10 g fat (4 g sat. fat), 47 mg chol., 506 mg sodium, 28 g carb., 3 g fiber, 20 g pro.

Mexican-Inspired Turkey Burgers

We adore burgers on the grill—but turkey burgers can be bland, and beef burgers can be fatty. To create flavorful turkey burgers, I used a spice combination from a taco recipe and then tinkered with different cheeses and toppings.

—HEATHER BYERS PITTSBURGH, PA

START TO FINISH: 25 MIN. • MAKES: 4 SERVINGS

½ cup salsa, divided

¼ cup shredded reduced-fat cheddar cheese

3 teaspoons paprika

1 teaspoon dried oregano

1 teaspoon ground cumin

¾ teaspoon sugar

¾ teaspoon garlic powder

½ teaspoon dried thyme

¼ teaspoon salt

¼ teaspoon cayenne pepper

1 pound extra-lean ground turkey

¼ cup reduced-fat sour cream

4 hamburger buns, split

½ cup torn curly endive

1 medium tomato, chopped

1. In a large bowl, combine ¼ cup salsa, cheese, paprika, oregano, cumin, sugar, garlic powder, thyme, salt and cayenne. Crumble turkey over mixture and mix well. Shape into four burgers.

2. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill, covered, over medium heat or broil 4 in. from the heat for 5-7 minutes on each side or until a thermometer reads 165° and juices run clear.

3. In a small bowl, combine sour cream and remaining salsa. Place burgers on buns; top with endive, tomato and sour cream mixture.

PER SERVING 1 burger equals 312 cal., 7 g fat (2 g sat. fat), 55 mg chol., 599 mg sodium, 29 g carb., 3 g fiber, 36 g pro. Diabetic Exchanges: 4 lean meat, 2 starch.

Marvelous Chicken Enchiladas

I love Mexican food, and this light recipe is one of my favorites. Try using Monterey Jack cheese in place of the cheddar for a slightly milder flavor.

—REBEKAH SABO ROCHESTER, NY

PREP: 30 MIN. • BAKE: 25 MIN. • MAKES: 6 ENCHILADAS

1 pound boneless skinless chicken breasts, cut into thin strips

4 teaspoons chili powder

2 teaspoons olive oil

2 tablespoons all-purpose flour

1½ teaspoons ground coriander

1 teaspoon baking cocoa

1 cup fat-free milk

1 cup frozen corn, thawed

4 green onions, chopped

1 can (4 ounces) chopped green chilies, drained

½ teaspoon salt

½ cup minced fresh cilantro, divided

6 whole wheat tortillas (8 inches)

½ cup salsa

½ cup tomato sauce

½ cup shredded reduced-fat cheddar cheese

1. Sprinkle chicken with chili powder. In a large nonstick skillet coated with cooking spray, cook chicken in oil over medium heat until no longer pink. Sprinkle with flour, coriander and cocoa; stir until blended.

2. Gradually stir in milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Add the corn, onions, chilies and salt; cook and stir 2 minutes longer or until heated through. Remove from the heat. Stir in ¼ cup of cilantro.

3. Spread ⅔ cup filling down the center of each tortilla. Roll up and place seam side down in a 13-in. x 9-in. baking dish coated with cooking spray.

4. In a small bowl, combine the salsa, tomato sauce and remaining cilantro; pour over enchiladas. Sprinkle with cheese. Cover and bake at 375° for 25 minutes or until heated through.

PER SERVING 1 enchilada equals 336 cal., 9 g fat (2 g sat. fat), 49 mg chol., 749 mg sodium, 37 g carb., 4 g fiber, 25 g pro. Diabetic Exchanges: 3 lean meat, 2½ starch, ½ fat.

Chops ’n’ Kraut

Diced tomatoes lend color to this hearty entree, and brown sugar adds a hint of sweetness to the sauerkraut.

—RUTH TAMUL MOREHEAD CITY, NC

PREP: 25 MIN. • BAKE: 20 MIN.
MAKES: 6 SERVINGS

6 bone-in pork loin chops (7 ounces each)

¼ teaspoon salt

¼ teaspoon pepper

3 teaspoons canola oil, divided

1 medium onion, thinly sliced

2 garlic cloves, minced

1 can (14½ ounces) petite diced tomatoes, undrained

1 can (14 ounces) sauerkraut, rinsed and well drained

1/3 cup packed brown sugar

1½ teaspoons caraway seeds

1. Sprinkle both sides of pork chops with salt and pepper. In a large nonstick skillet coated with cooking spray, cook three chops in 1 teaspoon oil for 2-3 minutes on each side or until browned; drain. Repeat with remaining chops and 1 teaspoon oil.

2. Place pork chops in a 13-in. x 9-in. baking dish coated with cooking spray; set aside. In the same skillet, cook onion in remaining oil until tender. Add garlic; cook 1 minute longer. Stir in the tomatoes, sauerkraut, brown sugar and caraway seeds. Cook and stir until mixture comes to a boil.

3. Carefully pour over chops. Cover and bake at 350° for 20-25 minutes or until a thermometer reads 160°.

PER SERVING 1 pork chop with ⅔ cup sauerkraut mixture equals 311 cal., 11 g fat (3 g sat. fat), 86 mg chol., 691 mg sodium, 21 g carb., 3 g fiber, 32 g pro. Diabetic Exchanges: 4 lean meat, 1 vegetable, ½ starch, ½ fat.

Chicken Rice Dish

Fresh early-spring asparagus and a touch of lemon dress up this tasty chicken main dish. I like to serve it with a fresh green salad.

—REBECCA VANDIVER BETHANY, OK

START TO FINISH: 25 MIN.
MAKES: 4 SERVINGS

2 cups water

2 cups cut fresh asparagus (1-inch diagonal pieces)

1 package (6 ounces) long grain and wild rice mix

¼ cup reduced-fat butter, divided

¾ pound boneless skinless chicken breasts, cut into 1-inch strips

¼ teaspoon salt

1 medium carrot, shredded

2 tablespoons lemon juice

1 teaspoon minced garlic

½ teaspoon grated lemon peel, optional

1. In a large saucepan, combine the water, asparagus, rice mix with contents of seasoning packet and 2 tablespoons butter. Bring to a boil; reduce heat. Cover and simmer for 10-15 minutes or until the water is absorbed.

2. Meanwhile, in a large skillet, saute chicken and salt in remaining butter until chicken is no longer pink. Add the carrot, lemon juice, garlic and lemon peel if desired; cook and stir for 1-2 minutes or until carrot is crisp-tender. Stir into the rice mixture.

PER SERVING 1¼ cups equals 247 cal., 7 g fat (4 g sat. fat), 54 mg chol., 668 mg sodium, 29 g carb., 2 g fiber, 20 g pro. Diabetic Exchanges: 2 lean meat, 1½ starch, 1 vegetable.

Pork ’n’ Penne Skillet

I enjoy this one-pan skillet supper because it’s quick, and cleanup is so easy. Toss a salad while it’s cooking and add hot rolls or biscuits for a complete and satisfying meal.

—DAWN GOODISON ROCHESTER, NY

START TO FINISH: 30 MIN.
MAKES: 8 SERVINGS

2 tablespoons all-purpose flour

1 teaspoon chili powder

¾ teaspoon salt

¾ teaspoon pepper

1 pound boneless pork loin chops, cut into strips

2 cups sliced fresh mushrooms

1 cup chopped onion

1 cup chopped sweet red pepper

1 teaspoon dried oregano

1 tablespoon canola oil

1 tablespoon butter

1 teaspoon minced garlic

3 cups 2% milk

1 can (15 ounces) tomato sauce

2 cups uncooked penne

1. In a large resealable plastic bag, combine flour, chili powder, salt and pepper. Add pork, a few pieces at a time, and shake to coat.

2. In a large skillet, cook the pork, mushrooms, onion, red pepper and oregano in oil and butter over medium heat for 4-6 minutes or until pork is browned. Add garlic; cook 1 minute longer.

3. Add milk, tomato sauce and pasta. Bring to a boil. Reduce heat; simmer, uncovered, 15-20 minutes or until meat is tender.

PER SERVING 1 cup equals 264 cal.,10 g fat (4 g sat. fat), 44 mg chol., 546 mg sodium, 26 g carb., 2 g fiber, 18 g pro.

Southwestern Beef Strips

Taco seasoning gives this filling main dish some zip. Keep it on hand to season ground beef or turkey for all kinds of Southwest specialties.

—TASTE OF HOME TEST KITCHEN

START TO FINISH: 20 MIN.
MAKES: 6 SERVINGS

1½ pounds beef top sirloin steak, cut into thin strips

1 medium onion, sliced

1 medium sweet red pepper, cut into thin strips

2 tablespoons taco seasoning

¼ teaspoon salt

¼ teaspoon pepper

2 tablespoons canola oil

1 can (15 ounces) black beans, rinsed and drained

1½ cups frozen corn, thawed

½ cup picante sauce

2 teaspoons dried cilantro flakes

Hot cooked fettuccine, optional

1. In a large skillet, stir-fry the beef, onion, red pepper, taco seasoning, salt and pepper in oil until meat is no longer pink.

2. Stir in the beans, corn, picante sauce and cilantro; heat through. Serve with fettuccine if desired.

PER SERVING 11/3 cups beef mixture (calculated without fettuccine) equals 291 cal., 11 g fat (3 g sat. fat), 63 mg chol., 777 mg sodium, 22 g carb., 5 g fiber, 27 g pro.

Veggie Cheese Ravioli

Have the best of both worlds with my 20-minute main dish. It tastes light and good for you, but the ravioli makes it hearty and satisfying.

—GERTRUDIS MILLER EVANSVILLE, IN

START TO FINISH: 20 MIN.
MAKES: 3 SERVINGS

1 package (9 ounces) refrigerated cheese ravioli

2 small zucchini, julienned

1 medium onion, chopped

1 can (14½ ounces) diced tomatoes, undrained

2 tablespoons chopped ripe olives

¾ teaspoon Italian seasoning

3 tablespoons shredded Parmesan cheese

1. Cook ravioli according to package directions. Meanwhile, in a large nonstick skillet coated with cooking spray, cook and stir zucchini and onion until tender. Stir in tomatoes, olives and Italian seasoning. Bring to a boil. Reduce heat; simmer, uncovered, for 5 minutes.

2. Drain ravioli and add to the pan; stir gently to combine. Sprinkle with cheese.

PER SERVING 1½ cups equals 322 cal., 8 g fat (4 g sat. fat), 37 mg chol., 649 mg sodium, 48 g carb., 6 g fiber, 17 g pro. Diabetic Exchanges: 2 starch, 2 vegetable, 1 lean meat, 1 fat.

Spaghetti Pie

A classic Italian combination is remade into a creamy, family-pleasing casserole in this quick and easy dish. The recipe was given to me several years ago. My family never grows tired of it.

—ELLEN THOMPSON SPRINGFIELD, OH

PREP: 25 MIN. • BAKE: 25 MIN.
MAKES: 6 SERVINGS

1 pound lean ground beef (90% lean)

½ cup finely chopped onion

¼ cup chopped green pepper

1 cup canned diced tomatoes, undrained

1 can (6 ounces) tomato paste

1 teaspoon dried oregano

¾ teaspoon salt

½ teaspoon garlic powder

¼ teaspoon sugar

¼ teaspoon pepper

6 ounces spaghetti, cooked and drained

1 tablespoon butter, melted

2 egg whites, lightly beaten

¼ cup grated Parmesan cheese

1 cup (8 ounces) fat-free cottage cheese

½ cup shredded part-skim mozzarella cheese

1. In a nonstick skillet, cook the beef, onion and green pepper over medium heat until meat is no longer pink; drain. Stir in the tomatoes, tomato paste, oregano, salt, garlic powder, sugar and pepper; set aside.

2. In a large bowl, combine the spaghetti, butter, egg whites and Parmesan cheese. Press onto the bottom and up the sides of a 9-in. deep-dish pie plate coated with cooking spray. Top with cottage cheese and beef mixture.

3. Bake, uncovered, at 350° for 20 minutes. Sprinkle with mozzarella cheese. Bake for 5-10 minutes longer or until cheese is melted and filling is heated through. Let stand for 5 minutes before cutting.

PER SERVING 1 serving equals 348 cal., 10 g fat (5 g sat. fat), 52 mg chol., 690 mg sodium, 33 g carb., 4 g fiber, 29 g pro. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1½ starch, 1 fat.

Tilapia with Grapefruit Salsa

Delicate, nutritious tilapia fillets are topped with an attractive black bean and grapefruit salsa in this easy recipe.

—EMILY SEEFELDT RED WING, MN

PREP: 25 MIN. + MARINATING
COOK: 10 MIN. • MAKES: 2 SERVINGS

1/3 cup unsweetened grapefruit juice

½ teaspoon ground cumin

1 garlic clove, minced

¼ teaspoon grated grapefruit peel

⅛ teaspoon salt

⅛ teaspoon pepper

Dash to ⅛ teaspoon cayenne pepper

2 tilapia fillets (6 ounces each)

½ cup canned black beans, rinsed and drained

1/3 cup chopped pink grapefruit sections

¼ cup chopped red onion

1 tablespoon minced fresh cilantro

1 to 2 teaspoons chopped jalapeno pepper

2 teaspoons butter

1. For marinade, in a small bowl, combine the first seven ingredients. Set aside 1 tablespoon. Place tilapia in a large resealable plastic bag; add remaining marinade. Seal bag and turn to coat. Refrigerate for 1 hour.

2. For the salsa, in a small bowl, combine the beans, grapefruit sections, onion, cilantro, jalapeno and reserved marinade. Cover and refrigerate until serving.

3. Drain and discard marinade. In a small skillet over medium heat, cook tilapia in butter for 4-5 minutes on each side or until fish flakes easily with a fork. Serve with the salsa.

NOTE Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

PER SERVING 1 fillet with ½ cup salsa equals 264 cal., 6 g fat (3 g sat. fat), 93 mg chol., 369 mg sodium, 18 g carb., 4 g fiber, 36 g pro. Diabetic Exchanges: 5 lean meat, 1 starch, 1 fat.

Turkey Asparagus Divan

It looks and tastes decadent, but at just 291 calories per serving, this classic entree isn’t much of a splurge. Pair it with a side salad and slice of whole grain bread for a complete meal.

—TASTE OF HOME TEST KITCHEN

START TO FINISH: 30 MIN. • MAKES: 8 SERVINGS

1½ cups water

16 fresh asparagus spears, trimmed

2 egg whites

1 egg

2 tablespoons fat-free milk

1¼ cups seasoned bread crumbs

1 package (17.6 ounces) turkey breast cutlets

¼ cup butter

8 slices deli ham

8 slices reduced-fat Swiss cheese

1. In a large skillet, bring water to a boil. Add asparagus; cover and boil for 3 minutes. Drain and pat dry.

2. In a shallow bowl, beat the egg whites, egg and milk. Place bread crumbs in another shallow bowl. Dip turkey in egg mixture, then coat with crumbs.

3. In a large skillet, cook turkey in butter in batches for 2-3 minutes on each side or until no longer pink. Layer each cutlet with a ham slice, two asparagus spears and cheese. Cover and cook for 1 minute or until cheese is melted. Transfer to a platter; keep warm.

PER SERVING 1 serving equals 291 cal., 12 g fat (6 g sat. fat), 100 mg chol., 595 mg sodium, 16 g carb.,1 g fiber, 31 g pro. Diabetic Exchanges: 3 lean meat, 2 fat,1 starch.

Stir-Fried Steak & Veggies

Here’s a complete and healthful meal that’s table-ready in less than 30 minutes! You’ll want to make it often.

—VICKY PRIESTLEY ALUM CREEK, WV

START TO FINISH: 25 MIN. • MAKES: 6 SERVINGS

1½ cups uncooked instant brown rice

1 tablespoon cornstarch

1 tablespoon brown sugar

¾ teaspoon ground ginger

½ teaspoon chili powder

¼ teaspoon garlic powder

¼ teaspoon pepper

½ cup cold water

¼ cup reduced-sodium soy sauce

1 pound beef top sirloin steak, cut into ½-inch cubes

2 tablespoons canola oil, divided

1 package (16 ounces) frozen stir-fry vegetable blend, thawed

1. Cook rice according to package directions. Meanwhile, in a small bowl, combine the cornstarch, brown sugar and seasonings. Stir in water and soy sauce until smooth; set aside.

2. In a large nonstick skillet or wok coated with cooking spray, stir-fry beef in 1 tablespoon oil until no longer pink. Remove and keep warm. Stir-fry vegetables in remaining oil until crisp-tender.

3. Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add beef; heat through. Serve with rice.

PER SERVING ¾ cup stir-fry with ½ cup rice equals 304 cal., 8 g fat (2 g sat. fat), 42 mg chol., 470 mg sodium, 37 g carb., 3 g fiber, 19 g pro. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1½ starch, 1 fat.

Veggie-Cheese Stuffed Shells

Need a great-tasting meatless dish you can count on? These pleasing pasta shells are packed with veggies, three kinds of cheese and wonderful flavor!

—SHARON DELANEY-CHRONIS SOUTH MILWAUKEE, WI

PREP: 20 MIN. • BAKE: 35 MIN. • MAKES: 2 SERVINGS

6 uncooked jumbo pasta shells

⅔ cup reduced-fat ricotta cheese

½ cup shredded part-skim mozzarella cheese, divided

¼ cup shredded carrot

¼ cup shredded zucchini

2 tablespoons grated Parmesan cheese

½ teaspoon dried parsley flakes

½ teaspoon dried oregano

⅛ teaspoon garlic powder

⅛ teaspoon pepper

¾ cup meatless spaghetti sauce, divided

1. Cook pasta according to package directions. Meanwhile, in a small bowl, combine the ricotta cheese, ¼ cup mozzarella cheese, carrot, zucchini, Parmesan cheese, parsley, oregano, garlic powder and pepper.

2. Spread ¼ cup spaghetti sauce in a 3-cup baking dish coated with cooking spray. Drain shells; stuff with cheese mixture. Place in prepared baking dish. Top with remaining spaghetti sauce.

3. Cover and bake at 350° for 25 minutes. Uncover; sprinkle with remaining mozzarella. Bake 10-15 minutes longer or until bubbly.

PER SERVING 3 stuffed shells equals 326 cal., 10 g fat (6 g sat. fat), 40 mg chol., 721 mg sodium, 37 g carb., 3 g fiber, 21 g pro. Diabetic Exchanges: 2 medium-fat meat, 2 vegetable, 1½ starch.

Onion-Dijon Pork Chops

Coated in a flavorful sauce, these chops are cooked to tender perfection. Serve with rice and carrots for a nutritious meal.

—TASTE OF HOME TEST KITCHEN

START TO FINISH: 25 MIN. • MAKES: 4 SERVINGS

4 boneless pork loin chops (5 ounces each)

¼ teaspoon salt

¼ teaspoon pepper

¾ cup thinly sliced red onion

¼ cup water

¼ cup cider vinegar

3 tablespoons brown sugar

2 tablespoons honey Dijon mustard

1. Sprinkle pork chops with salt and pepper. In a large nonstick skillet coated with cooking spray, cook pork over medium heat for 4-6 minutes on each side or until lightly browned. Remove and keep warm.

2. Add the remaining ingredients to the skillet, stirring to loosen browned bits from pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Return chops to the pan. Reduce heat; cover and simmer for 3-4 minutes or until a thermometer reads 145°. Let stand for 5 minutes before serving.

PER SERVING 1 pork chop with 2 tablespoons onion mixture equals 261 cal., 9 g fat (3 g sat. fat), 69 mg chol., 257 mg sodium, 17 g carb., 1 g fiber, 28 g pro. Diabetic Exchanges: 4 lean meat, 1 starch.

Weekday Lasagna

This lasagna is my husband’s favorite dish. I love it because it’s low in fat and a real time-saver since you don’t have to cook the noodles before baking.

—KAREN MCCABE PROVO, UTAH

PREP: 35 MIN. • BAKE: 1 HOUR + STANDING MAKES: 9 SERVINGS

1 pound lean ground beef (90% lean)

1 small onion, chopped

1 can (28 ounces) crushed tomatoes

1¾ cups water

1 can (6 ounces) tomato paste

1 envelope spaghetti sauce mix

1 egg, lightly beaten

2 cups (16 ounces) fat-free cottage cheese

2 tablespoons grated Parmesan cheese

6 uncooked lasagna noodles

1 cup (4 ounces) shredded part-skim mozzarella cheese

1. In a large saucepan, cook beef and onion over medium heat until meat is no longer pink; drain. Stir in the tomatoes, water, tomato paste and spaghetti sauce mix. Bring to a boil. Reduce heat; cover and simmer for 15-20 minutes, stirring occasionally.

2. In a small bowl, combine the egg, cottage cheese and the Parmesan cheese.

3. Spread 2 cups meat sauce in a 13-in. x 9-in. baking dish coated with cooking spray. Layer with three noodles, half of the cottage cheese mixture and half of the remaining meat sauce. Repeat the layers.

4. Cover and bake at 350° for 50 minutes or until a thermometer reads 160°. Uncover; sprinkle with mozzarella cheese. Bake for 10-15 minutes longer or until bubbly and cheese is melted. Let stand for 15 minutes before cutting.

PER SERVING 1 piece equals 280 cal., 7 g fat (3 g sat. fat), 65 mg chol., 804 mg sodium, 29 g carb., 4 g fiber, 25 g pro. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 starch.

Sirloin Strips over Rice

I found this wonderful recipe in a magazine some 20 years ago. Its great flavor and the fact that leftovers just get better have made it a family winner!

—KAREN DUNN KANSAS CITY, MO

PREP: 15 MIN. • COOK: 30 MIN.
MAKES: 6 SERVINGS

1½ pounds beef top sirloin steak, cut into thin strips

1 teaspoon salt

¼ teaspoon pepper

2 teaspoons olive oil, divided

2 medium onions, thinly sliced

1 garlic clove, minced

1 can (14½ ounces) diced tomatoes, undrained

½ cup reduced-sodium beef broth

1/3 cup dry red wine or additional reduced-sodium beef broth

1 bay leaf

½ teaspoon dried basil

½ teaspoon dried thyme

3 cups hot cooked rice

1. Sprinkle beef strips with salt and pepper. In a large nonstick skillet coated with cooking spray, brown beef in 1 teaspoon oil. Remove and keep warm.

2. In the same skillet, saute onions in remaining oil until tender. Add garlic; cook 1 minute longer. Stir in the tomatoes, broth, wine, bay leaf, basil and thyme. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes.

3. Return beef to the pan; cook for 2-4 minutes or until tender. Discard bay leaf. Serve with rice.

PER SERVING ⅔ cup beef mixture with ½ cup rice equals 299 cal., 7 g fat (2 g sat. fat), 63 mg chol., 567 mg sodium, 31 g carb., 3 g fiber, 25 g pro. Diabetic Exchanges: 3 lean meat, 1½ starch, 1 vegetable, ½ fat.

Pork Tenderloin Stew

My family often asks for this thick, creamy stew. It does an especially good job of warming us up on cold winter nights. Potatoes, carrots and mushrooms make it so satisfying.

—JANET ALLEN BELLEVILLE, IL

PREP: 20 MIN. • COOK: 40 MIN.
MAKES: 8 SERVINGS

2 pork tenderloins (1 pound each), cut into 1-inch cubes

1 tablespoon olive oil

1 medium onion, chopped

1 garlic clove, minced

1 can (14½ ounces) reduced-sodium chicken broth

2 pounds red potatoes, peeled and cubed

1 cup sliced fresh carrots

1 cup sliced celery

½ pound sliced fresh mushrooms

2 tablespoons cider vinegar

2 teaspoons sugar

1½ teaspoons dried tarragon

1 teaspoon salt

2 tablespoons all-purpose flour

½ cup fat-free milk

½ cup reduced-fat sour cream

1. In a large nonstick skillet over medium heat, cook pork in batches in oil until no longer pink; remove and keep warm.

2. In the same pan, saute onion until crisp-tender. Add garlic; cook 1 minute longer. Add the broth, vegetables, vinegar, sugar, tarragon and salt; bring to a boil. Reduce heat; cover and simmer for 25-30 minutes or until the vegetables are tender.

3. Combine flour and milk until smooth; gradually stir into vegetable mixture. Bring to a boil; cook and stir for 2 minutes or until thickened. Add pork and heat through. Stir in sour cream just before serving (do not boil).

PER SERVING 1¼ cups equals 293 cal., 7 g fat (3 g sat. fat), 68 mg chol., 521 mg sodium, 28 g carb., 3 g fiber, 28 g pro.

Chicken & Vegetable Stir-Fry

You can’t beat a stir-fry when you want a light entree that’s quick, filling and loaded with flavor. Pepper flakes give the classic dish a bit of extra zip.

—SAMUEL ONIZUK ELKTON, MD

PREP: 20 MIN. • COOK: 15 MIN. • MAKES: 5 SERVINGS

4 teaspoons cornstarch

1 cup reduced-sodium chicken broth

2 tablespoons reduced-sodium soy sauce

1 pound boneless skinless chicken breasts, cut into ¼-inch strips

2 tablespoons olive oil, divided

1½ cups fresh cauliflowerets

1½ cups fresh broccoli florets

2 medium carrots, sliced

1 small sweet red pepper, julienned

1 small onion, halved and sliced

1 garlic clove, minced

½ teaspoon salt

½ teaspoon pepper

¼ to ½ teaspoon crushed red pepper flakes

2½ cups hot cooked rice

Minced fresh cilantro

1. Combine the cornstarch, broth and soy sauce until smooth; set aside.

2. In a large nonstick skillet or wok, stir-fry the chicken in 1 tablespoon oil until no longer pink. Remove and keep warm.

3. Stir-fry the cauliflower, broccoli, carrots, red pepper and onion in remaining oil until crisp-tender. Add the garlic, salt, pepper and pepper flakes; cook 1 minute longer.

4. Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chicken; heat through. Serve with rice. Sprinkle each serving with cilantro.

PER SERVING 1 cup stir-fry with ½ cup rice equals 297 cal., 8 g fat (1 g sat. fat), 50 mg chol., 670 mg sodium, 32 g carb., 3 g fiber, 23 g pro. Diabetic Exchanges: 2 lean meat, 1½ starch, 1 vegetable, 1 fat.

Grilled Snapper with Caper Sauce

This recipe uses snapper, but if you prefer a different fish, try mahi-mahi. It is a delicious firm, mild fish that won’t fall apart on the grill.

—ALAINA SHOWALTER CLOVER, SC

PREP: 20 MIN. + MARINATING • GRILL: 10 MIN. • MAKES: 4 SERVINGS

1/3 cup lime juice

1 jalapeno pepper, seeded

3 garlic cloves, peeled

1¼ teaspoons fresh thyme leaves or ¼ teaspoon dried thyme

1 teaspoon salt

1 teaspoon pepper

4 red snapper fillets (6 ounces each)

SAUCE

3 tablespoons lime juice

3 tablespoons olive oil

2 tablespoons water

2 teaspoons red wine vinegar

½ cup fresh cilantro leaves

1 shallot, peeled

1 tablespoon capers, drained

1½ teaspoons chopped seeded jalapeno pepper

1 garlic clove, peeled and halved

¼ teaspoon pepper

1. In a small food processor, combine the first six ingredients; cover and process until blended. Pour into a large resealable plastic bag. Add the fillets; seal bag and turn to coat. Refrigerate for 30 minutes.

2. Drain and discard marinade. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill fillets, covered, over medium heat or broil 4 in. from the heat for 3-5 minutes on each side or until the fish flakes easily with a fork.

3. Meanwhile, combine sauce ingredients in a small food processor. Cover and process until blended. Serve with the fish.

NOTE Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

PER SERVING 1 fillet with 3 tablespoons sauce equals 272 cal., 12 g fat (2 g sat. fat), 60 mg chol., 435 mg sodium, 5 g carb., 1 g fiber, 34 g pro. Diabetic Exchanges: 5 lean meat, 2 fat.

Chicken Fajita Spaghetti

Save time and your sanity on busy nights with this dinner. I usually cut up the chicken, onion and peppers while our two young children are napping. Then, just before my husband gets home from work, I toss everything into the skillet while the pasta cooks on another burner.

—HEATHER BROWN FRISCO, TX

START TO FINISH: 20 MIN. • MAKES: 6 SERVINGS

8 ounces uncooked spaghetti

1 pound boneless skinless chicken breasts, cut into strips

1 tablespoon canola oil

1 small onion, sliced

1 small sweet red pepper, julienned

1 small sweet yellow pepper, julienned

1 can (4 ounces) chopped green chilies

½ cup water

½ cup taco sauce

1 envelope fajita seasoning mix

1. Cook the spaghetti according to package directions. Meanwhile, in a large skillet, cook chicken over medium heat in oil until no longer pink; remove and keep warm.

2. In the same skillet, saute onion and peppers until tender. Add the chicken, chilies, water, taco sauce and fajita seasoning; heat through. Drain spaghetti; toss with chicken mixture.

PER SERVING 1¼ cups equals 282 cal., 5 g fat (1 g sat. fat), 42 mg chol., 722 mg sodium, 37 g carb., 2 g fiber, 21 g pro. Diabetic Exchanges: 2 starch, 2 lean meat,1 vegetable.

Grilled Artichoke-Mushroom Pizza

We live on a lake and entertain lots of family and friends. This became one of our most-requested, go-to summer meals for quick cooking on the grill.

—BRENDA WATERS CLARKESVILLE, GA

PREP: 20 MIN. • GRILL: 15 MIN.
MAKES: 6 SERVINGS

1 prebaked 12-inch pizza crust

½ teaspoon olive oil

⅔ cup tomato and basil spaghetti sauce

2 plum tomatoes, sliced

¼ cup sliced fresh mushrooms

¼ cup water-packed artichoke hearts, rinsed, drained and chopped

2 tablespoons sliced ripe olives, optional

1 cup (4 ounces) shredded part-skim mozzarella cheese

½ cup crumbled tomato and basil feta cheese

1½ teaspoons minced fresh basil or ½ teaspoon dried basil

1½ teaspoons minced fresh rosemary or ½ teaspoon dried rosemary, crushed

1½ teaspoons minced chives

1. Brush crust with oil. Spread spaghetti sauce over crust to within 1 in. of edges. Top with tomatoes, mushrooms, artichokes and olives if desired. Sprinkle with cheeses.

2. Prepare grill for indirect heat. Grill, covered, over medium indirect heat for 12-15 minutes or until cheese is melted and crust is lightly browned. Sprinkle with herbs during the last 5 minutes of cooking. Let stand for 5 minutes before slicing.

PER SERVING 1 slice (calculated without olives) equals 283 cal., 10 g fat (3 g sat. fat), 17 mg chol., 712 mg sodium, 34 g carb., 1 g fiber, 14 g pro. Diabetic Exchanges: 2 starch, 1½ fat, 1 lean meat.

Light-But-Hearty Tuna Casserole

My boyfriend grew up loving his mother’s tuna casserole and says he can’t tell at all that this one is light! We have it at least once a month. I usually serve it with a salad, but it has enough veggies to stand on its own.

—HEIDI CAROFANO BROOKLYN, NY

PREP: 20 MIN. • BAKE: 25 MIN.
MAKES: 4 SERVINGS

3 cups uncooked yolk-free noodles

1 can (10¾ ounces) reduced-fat reduced-sodium condensed cream of mushroom soup, undiluted

½ cup fat-free milk

2 tablespoons reduced-fat mayonnaise

½ teaspoon ground mustard

1 jar (6 ounces) sliced mushrooms, drained

1 can (5 ounces) albacore white tuna in water

¼ cup chopped roasted sweet red pepper

TOPPING

¼ cup dry bread crumbs

1 tablespoon butter, melted

½ teaspoon paprika

¼ teaspoon Italian seasoning

¼ teaspoon pepper

1. Cook noodles according to package directions.

2. In a large bowl, combine the soup, milk, mayonnaise and mustard. Stir in the mushrooms, tuna and red pepper. Drain the noodles; add to soup mixture and stir until blended. Transfer to an 8-in. square baking dish coated with cooking spray.

3. Combine topping ingredients; sprinkle over the casserole. Bake at 400° for 25-30 minutes or until bubbly.

PER SERVING 1½ cups equals 322 cal., 9 g fat (3 g sat. fat), 32 mg chol., 843 mg sodium, 39 g carb., 4 g fiber, 18 g pro.

Baked Vegetable Beef Stew

When my granddaughter was three, she had a toy bear that sang a song about root stew. She thought he was talking about tree roots, so I took her to the store to buy and learn about root veggies, and we made this stew.

—ALICE MCCABE CLIMAX, NY

PREP: 25 MIN. • BAKE: 1½ HOURS
MAKES: 6 SERVINGS

1½ pounds beef sirloin tip roast, cut into 1-inch cubes

3 cups cubed peeled potatoes

3 celery ribs, cut into 1-inch pieces

1½ cups cubed peeled sweet potatoes

3 large carrots, cut into 1-inch pieces

1 large onion, cut into 12 wedges

1 cup cubed peeled rutabaga

1 envelope reduced-sodium onion soup mix

2 teaspoons dried basil

½ teaspoon salt

¼ teaspoon pepper

½ cup water

1 can (14½ ounces) stewed tomatoes

1. In a large resealable plastic bag, combine the beef, vegetables, soup mix and seasonings. Seal bag and shake to coat.

2. Transfer to an oven-safe Dutch oven or a 13-in. x 9-in. baking dish coated with cooking spray (dish will be very full). Pour water over the beef mixture.

3. Cover and bake at 325° for 1 hour. Stir in tomatoes. Bake, uncovered, 30-50 minutes longer or until beef and vegetables are tender, stirring occasionally.

PER SERVING 11/3cups equals 343 cal., 6 g fat (2 g sat. fat), 71 mg chol., 699 mg sodium, 42 g carb., 5 g fiber, 29 g pro. Diabetic Exchanges: 3 lean meat, 3 vegetable, 1½ starch.

Italian Chicken Wraps

After enjoying a chicken wrap at a restaurant, I experimented at home to create something similar. My version is as fast to make as it is yummy!

—CATHY HOFFLANDER ADRIAN, MI

START TO FINISH: 25 MIN. • MAKES: 6 SERVINGS

1 package (16 ounces) frozen stir-fry vegetable blend

2 packages (6 ounces each) ready-to-use grilled chicken breast strips

½ cup fat-free Italian salad dressing

3 tablespoons shredded Parmesan cheese

6 flour tortillas (8 inches), room temperature

1. In a large saucepan, cook vegetables according to package directions; drain. Stir in the chicken, salad dressing and cheese; heat through.

2. Spoon about ¾ cup down the center of each tortilla; roll up tightly.

PER SERVING 1 wrap equals 290 cal., 6 g fat (2 g sat. fat), 40 mg chol., 1,129 mg sodium, 38 g carb., 3 g fiber, 20 g pro. Diabetic Exchanges: 2 lean meat, 2 vegetable, 1½ starch.

Tilapia & Lemon Sauce

This delicious yet light pairing of fish and citrus will evoke thoughts of warm, summery days even when it’s chilly outside.

—SUSAN TAUL BIRMINGHAM, AL

START TO FINISH: 30 MIN. • MAKES: 4 SERVINGS

¼ cup plus 1 tablespoon all-purpose flour, divided

1 teaspoon salt

4 tilapia fillets (4 ounces each)

2 tablespoons plus 2 teaspoons butter, divided

1/3 cup reduced-sodium chicken broth

2 tablespoons white wine or additional reduced-sodium chicken broth

1½ teaspoons lemon juice

1½ teaspoons minced fresh parsley

2 cups hot cooked rice

¼ cup sliced almonds, toasted

1. In a shallow bowl, combine ¼ cup flour and salt. Dip fillets in flour mixture.

2. In a large nonstick skillet coated with cooking spray, cook fillets in 2 tablespoons butter over medium-high heat for 4-5 minutes on each side or until fish flakes easily with a fork. Remove and keep warm.

3. In the same skillet, melt remaining butter. Stir in remaining flour until smooth; gradually add the broth, wine and lemon juice. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in parsley. Serve fish and sauce with rice; garnish with almonds.

PER SERVING 1 fillet with ½ cup rice, 1 tablespoon almonds and 4 teaspoons sauce equals 334 cal., 12 g fat (6 g sat. fat), 75 mg chol., 586 mg sodium, 30 g carb., 1 g fiber, 26 g pro. Diabetic Exchanges: 3 lean meat, 2 starch, 2 fat.

Orange-Glazed Pork Stir-Fry

To add extra color and tangy flavor, I like to stir drained mandarin orange segments in with the cooked pork. It makes such a fast, simple and delicious meal!

—EDIE DESPAIN LOGAN, UT

START TO FINISH: 20 MIN. • MAKES: 2 SERVINGS

½ pound pork tenderloin, cut into ¼-inch slices

2 teaspoons canola oil

1 cup fresh snow peas

1 small onion, sliced and separated into rings

¼ cup reduced-sugar orange marmalade

1 tablespoon chili sauce

Hot cooked rice, optional

1. In a nonstick skillet or wok, stir-fry pork in oil until no longer pink. Remove and keep warm. Reduce heat to medium; add snow peas, onion, marmalade and chili sauce. Cook and stir until vegetables are crisp-tender.

2. Return pork to the pan and heat through. Serve with rice if desired.

PER SERVING 1½ cups pork mixture (calculated without rice) equals 277 cal., 9 g fat (2 g sat. fat), 63 mg chol., 164 mg sodium, 23 g carb., 3 g fiber, 26 g pro. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1 fat.

Meatless Zucchini Lasagna

Here’s a meatless lasagna that’s chock-full of healthful zucchini and delicious cheeses. You’ll be surprised that such a generous portion still weighs in at under 300 calories!

—RUTH VAUGHT TEMPE, AZ

PREP: 45 MIN. • BAKE: 30 MIN. + STANDING • MAKES: 9 SERVINGS

6 lasagna noodles

1 medium onion, chopped

2 teaspoons olive oil

2 garlic cloves, minced

2 cups water

2 cans (6 ounces each) tomato paste

2½ teaspoons each dried thyme, basil and oregano

¾ teaspoon salt

3 medium zucchini, thinly sliced

1 egg, lightly beaten

1 carton (15 ounces) part-skim ricotta cheese

2 cups (8 ounces) shredded part-skim mozzarella cheese

¼ cup grated Parmesan cheese

1. Cook noodles according to package directions. Meanwhile, in a large nonstick skillet, saute onion in oil until tender. Add garlic; cook 1 minute longer. Stir in the water, tomato paste and seasonings. Bring to a boil. Reduce heat; cover and simmer for 10 minutes.

2. Place zucchini in a large saucepan; add ½ in. water. Bring to a boil. Reduce heat; cover and cook 5 minutes. Drain and set aside. In a small bowl, combine egg and ricotta cheese.

3. Drain noodles. Place ½ cup tomato sauce in a 13-in. x 9-in. baking dish coated with cooking spray; top with three noodles. Layer with half of the ricotta mixture and zucchini. Top with half of the remaining tomato sauce and 1 cup mozzarella cheese. Repeat layers.

4. Cover and bake at 375° for 25 minutes. Uncover; sprinkle with Parmesan cheese. Bake 5-10 minutes longer or until bubbly. Let lasagna stand for 10 minutes before cutting.

PER SERVING 1 piece equals 272 cal., 10 g fat (6 g sat. fat), 55 mg chol., 454 mg sodium, 28 g carb., 4 g fiber, 18 g pro. Diabetic Exchanges: 2 medium-fat meat, 2 vegetable, 1 starch.

Crab Cakes with Fresh Lemon

Fresh lemon brings out all the great flavors in these crispy crab cakes. Be careful not to overcook or they’ll be dry instead of moist and delicate.

—EDIE DESPAIN LOGAN, UT

PREP: 25 MIN. • COOK: 10 MIN./BATCH MAKES: 4 SERVINGS

⅔ cup yellow cornmeal

1/3 cup fat-free milk

1 small sweet red pepper, finely chopped

4 green onions, chopped

1 teaspoon canola oil

3 egg whites, lightly beaten

1/3 cup reduced-fat mayonnaise

¼ cup all-purpose flour

¼ cup minced fresh parsley

2 tablespoons lemon juice

¼ teaspoon seafood seasoning

⅛ teaspoon cayenne pepper

2 cups lump crabmeat, drained

1 cup frozen corn, thawed

8 lemon wedges

1. In a large bowl, combine cornmeal and milk; set aside. In a large nonstick skillet, saute red pepper and onions in oil until tender. Remove from the heat.

2. Add the egg whites, mayonnaise, flour, parsley, lemon juice, seafood seasoning and cayenne to the reserved cornmeal mixture; mix well. Fold in the crab, corn and red pepper mixture.

3. Coat the same skillet with cooking spray; drop crab mixture by scant ½ cupfuls into the pan. Press into ¾-in.-thick patties. Cook in batches over medium heat for 4-6 minutes on each side or until golden brown. Serve with lemon wedges.

PER SERVING 2 crab cakes equals 311 cal., 9 g fat (1 g sat. fat), 67 mg chol., 764 mg sodium, 43 g carb., 5 g fiber, 17 g pro. Diabetic Exchanges: 3 starch, 2 lean meat, 1½ fat.

Open-Faced Chicken Sandwiches

Caramelized onions, mushrooms and two types of cheese make these my favorite sandwiches. I invented them for a last-minute party, using what I had on hand. They’ve been a hit with family and friends ever since.

—LYNDA CLARK SPOKANE, WA

START TO FINISH: 30 MIN.
MAKES: 8 SERVINGS

1 pound sliced fresh mushrooms

1 large sweet onion, sliced

1 cup fat-free mayonnaise

½ cup crumbled blue cheese

¼ teaspoon pepper

8 slices French bread (1 inch thick)

1 pound boneless skinless chicken breasts, grilled and sliced

1 cup (4 ounces) shredded part-skim mozzarella cheese

1. In a large nonstick skillet coated with cooking spray, saute the mushrooms and onion for 15-20 minutes or until onion is tender and golden brown; set aside.

2. In a small bowl, combine the mayonnaise, blue cheese and pepper. Spread blue cheese mixture over each bread slice. Top with chicken, mushroom mixture and mozzarella cheese.

3. Broil 4-6 in. from the heat for 3-4 minutes or until the cheese is melted.

PER SERVING 1 open-faced sandwich equals 276 cal., 8 g fat (4 g sat. fat), 66 mg chol., 618 mg sodium, 23 g carb., 3 g fiber, 27 g pro. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable.

Creole Chicken

Chili powder lends just a hint of heat to this full-flavored and oh-so-easy chicken entree. This recipe’s a keeper!

—SUSAN SHIELDS ENGLEWOOD, FL

PREP: 15 MIN. • COOK: 25 MIN.
MAKES: 2 SERVINGS

2 boneless skinless chicken breast halves (4 ounces each)

1 teaspoon canola oil

1 can (14½ ounces) stewed tomatoes, cut up

1/3 cup julienned green pepper

¼ cup chopped celery

¼ cup sliced onion

½ to 1 teaspoon chili powder

½ teaspoon dried thyme

⅛ teaspoon pepper

1 cup hot cooked rice

1. In a small nonstick skillet coated with cooking spray, cook the chicken in oil over medium heat for 5-6 minutes on each side or until a thermometer reads 170°. Remove and keep warm.

2. In the same skillet, combine the tomatoes, green pepper, celery, onion, chili powder, thyme and pepper. Bring to a boil. Reduce heat; cover and simmer for 10 minutes or until vegetables are crisp-tender. Return chicken to pan; heat through. Serve with rice.

PER SERVING 1 chicken breast half with ⅔ cup sauce and ½ cup rice equals 320 cal., 5 g fat (1 g sat. fat), 63 mg chol., 447 mg sodium, 41 g carb., 3 g fiber, 27 g pro. Diabetic Exchanges: 3 lean meat, 3 starch, ½ fat.

Skillet Tacos

If you like Mexican food, you’ll be whipping up these fast, healthy skillet tacos often.

—MARIA GOBEL GREENFIELD, WI

START TO FINISH: 30 MIN.
MAKES: 2 SERVINGS

¼ pound lean ground turkey

2 tablespoons chopped onion

2 tablespoons chopped green pepper

1 can (8 ounces) tomato sauce

½ cup uncooked elbow macaroni

½ cup water

¼ cup picante sauce

2 tablespoons shredded fat-free cheddar cheese

¼ cup crushed baked tortilla chip scoops

¼ cup chopped avocado

Iceberg lettuce wedges and fat-free sour cream, optional

1. In a large nonstick skillet coated with cooking spray, cook the turkey, onion and green pepper over medium heat until turkey is no longer pink.

2. Stir in the tomato sauce, macaroni, water and picante sauce. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until macaroni is tender.

3. Divide between two plates; top with cheese, tortilla chips and avocado. Serve with lettuce and sour cream if desired.

PER SERVING 1 serving (calculated without sour cream) equals 267 cal., 9 g fat (2 g sat. fat), 46 mg chol., 795 mg sodium, 30 g carb., 3 g fiber, 18 g pro. Diabetic Exchanges: 2 lean meat, 1½ starch, 1 vegetable, ½ fat.

Italian Pasta Casserole

All the traditional Italian flavors abound in this dish reminiscent of lasagna. It’s a zippy and hearty recipe that our family and guests really like.

—DENISE RASMUSSEN SALINA, KS

PREP: 30 MIN. • BAKE: 20 MIN.
MAKES: 6 SERVINGS

2 cups uncooked spiral pasta

½ pound lean ground beef (90% lean)

½ pound Italian turkey sausage links, casings removed

1 small onion, finely chopped

1 garlic clove, minced

2 cans (14½ ounces each) diced tomatoes, undrained

1/3 cup tomato paste

¾ teaspoon Italian seasoning

½ teaspoon chili powder

¼ teaspoon dried oregano

⅛ teaspoon salt

⅛ teaspoon garlic powder

⅛ teaspoon dried thyme

⅛ teaspoon pepper

2 ounces sliced turkey pepperoni

1 cup (4 ounces) shredded part-skim mozzarella cheese

1. Cook pasta according to package directions. Meanwhile, crumble beef and sausage into a large skillet; add onion. Cook and stir over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer. Drain. Stir in the tomatoes, tomato paste and seasonings. Bring to a boil. Reduce the heat; simmer, uncovered, for 5 minutes.

2. Drain pasta; stir in meat mixture and pepperoni. Transfer half of the pasta mixture to a 2-qt. baking dish coated with cooking spray. Sprinkle with half of the cheese; repeat layers.

3. Cover and bake at 350° for 20-25 minutes or until bubbly.

PER SERVING 1 cup equals 335 cal., 11 g fat (4 g sat. fat), 64 mg chol., 752 mg sodium, 33 g carb., 4 g fiber, 26 g pro. Diabetic Exchanges: 2 starch, 2 lean meat, 1½ fat.

French Cheeseburger Loaf

Once you prepare this impressive-looking, yet simple-to-make sandwich, you’ll probably never look at refrigerated bread dough the same. It’s just so easy!

—NANCY DAUGHERTY CORTLAND, OH

PREP: 25 MIN. • BAKE: 25 MIN.
MAKES: 6 SERVINGS

¾ pound lean ground beef (90% lean)

½ cup chopped sweet onion

1 small green pepper, chopped

2 garlic cloves, minced

2 tablespoons all-purpose flour

2 tablespoons Dijon mustard

1 tablespoon ketchup

1 tube (11 ounces) refrigerated crusty French loaf

4 slices reduced-fat process American cheese product

1 egg white, lightly beaten

3 tablespoons shredded Parmesan cheese

1. In a large skillet, cook the beef, onion and pepper over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer. Stir in the flour, mustard and ketchup; set aside.

2. Unroll dough starting at the seam. Pat into a 14-in. x 12-in. rectangle. Spoon meat mixture lengthwise down the center of the dough; top with cheese slices. Bring long sides of dough to the center over filling; pinch seam to seal.

3. Place seam side down on a baking sheet coated with cooking spray. Brush with egg white. Sprinkle with Parmesan cheese.

4. With a sharp knife, cut diagonal slits in top of loaf. Bake at 350° for 25-30 minutes or until golden brown. Serve warm.

PER SERVING 1 slice equals 277 cal., 7 g fat (3 g sat. fat), 33 mg chol., 697 mg sodium, 30 g carb., 1 g fiber, 21 g pro. Diabetic Exchanges: 2 starch, 2 lean meat.

Colorful Beef Wraps

I stir-fry a combination of sirloin steak, onions and peppers for these hearty wraps. Spreading a little fat-free ranch salad dressing inside the tortillas really jazzes up the taste.

—ROBYN CAVALLARO EASTON, PA

START TO FINISH: 30 MIN.
MAKES: 6 SERVINGS

1 beef top sirloin steak (1 pound), cut into thin strips

¼ teaspoon pepper

3 tablespoons reduced-sodium soy sauce, divided

3 teaspoons olive oil, divided

1 medium red onion, cut into wedges

3 garlic cloves, minced

1 jar (7 ounces) roasted sweet red peppers, drained and cut into strips

¼ cup dry red wine or reduced-sodium beef broth

6 tablespoons fat-free ranch salad dressing

6 flour tortillas (8 inches)

1½ cups torn iceberg lettuce

1 medium tomato, chopped

¼ cup chopped green onions

1. In a large nonstick skillet coated with cooking spray, saute beef, pepper and 2 tablespoons soy sauce in 2 teaspoons oil until meat is no longer pink. Remove and keep warm.

2. Saute the onion and garlic in remaining oil for 1 minute. Stir in the red peppers, wine and remaining soy sauce; bring to a boil. Return beef to the pan; simmer for 5 minutes or until heated through.

3. Spread ranch dressing over one side of each tortilla; sprinkle with lettuce, tomato and green onions. Spoon about ¾ cup beef mixture down center of each tortilla; roll up.

PER SERVING 1 wrap equals 325 cal., 9 g fat (2 g sat. fat), 43 mg chol., 830 mg sodium, 39 g carb., 1 g fiber, 20 g pro. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable, 1 fat.

Easy Barbecued Pork Chops

Here’s a good, thrifty skillet supper. I sometimes use a sweet red pepper instead of green for color and flavor. It makes an attractive main dish.

—JORIE WELCH ACWORTH, GA

PREP: 10 MIN. • COOK: 40 MIN.
MAKES: 4 SERVINGS

4 bone-in pork loin chops (6 ounces each)

2 teaspoons canola oil

1 medium green pepper, chopped

⅔ cup chopped celery

1/3 cup chopped onion

1 cup ketchup

¼ cup packed brown sugar

¼ cup reduced-sodium chicken broth

2 tablespoons chili powder

1. In a large nonstick skillet, brown pork chops in oil over medium-high heat. Remove chops and keep warm. Add green pepper, celery and onion to the skillet; cook and stir until vegetables begin to soften.

2. Return pork chops to the pan. In a bowl, combine the ketchup, brown sugar, broth and chili powder. Pour over chops and vegetables. Bring to a boil. Reduce heat; cover and simmer for 30 minutes or until meat is tender.

PER SERVING 1 pork chop with 1/3 cup sauce equals 312 cal., 9 g fat (2 g sat. fat), 66 mg chol., 867 mg sodium, 35 g carb., 3 g fiber, 24 g pro. Diabetic Exchanges: 3 lean meat, 2 starch.

“My weight soared when a medical condition left me unable to exercise. Once I got my strength back, I started to cook to lose weight. I count calories and choose light options when I’m dining out. I’m so happy now that I can do all the things I love.”
—REGINA LINDSEY

Raspberry Chicken Salad

This pretty summer salad is a snap to make, but it looks as though you fussed. The simple raspberry dressing is also used to cook the chicken, which gives it a nice flavor.

—SUE ZIMONICK GREEN BAY, WI

START TO FINISH: 30 MIN. • MAKES: 4 SERVINGS

1 cup 100% raspberry spreadable fruit

1/3 cup raspberry vinegar

4 boneless skinless chicken breast halves (4 ounces each)

8 cups torn mixed salad greens

1 small red onion, thinly sliced

24 fresh raspberries

1. In a small bowl, combine spreadable fruit and vinegar; set aside ¾ cup for dressing. Broil chicken 4 in. from the heat for 5-7 minutes on each side or until a thermometer reads 170°, basting occasionally with remaining raspberry mixture. Cool for 10 minutes.

2. Meanwhile, arrange greens and onion on salad plates. Slice chicken; place over greens. Drizzle with reserved dressing. Garnish with raspberries.

PER SERVING 2 cups greens with 1 chicken breast half and 3 tablespoons dressing equals 320 cal., 3 g fat (1 g sat. fat), 63 mg chol., 97 mg sodium, 48 g carb., 3 g fiber, 25 g pro. Diabetic Exchanges: 3 starch, 3 lean meat, 2 vegetable.

Veggie Tuna Burgers

You don’t have to be a health nut to enjoy the flavor of these nutritious burgers. They’re an easy way to get my children to eat their vegetables.

—LAURA DAVIS RUSTON, LA

START TO FINISH: 30 MIN. • MAKES: 6 SERVINGS

¼ cup finely chopped onion

1 garlic clove, minced

1 cup each shredded zucchini, yellow summer squash and carrots

1 egg, lightly beaten

2 cups soft whole wheat bread crumbs

1 can (6 ounces) light water-packed tuna, drained and flaked

¼ teaspoon salt

¼ teaspoon pepper

1 teaspoon butter

6 hamburger buns, split

6 slices reduced-fat cheddar cheese

6 lettuce leaves

6 slices tomato

1. In a large nonstick skillet coated with cooking spray, saute onion and garlic for 1 minute. Add the zucchini, yellow squash and carrots; saute until tender. Drain and cool to room temperature.

2. In a large bowl, combine the egg, bread crumbs, tuna, salt and pepper. Add vegetable mixture. Shape into six 3½-in. patties.

3. Coat the same skillet again with cooking spray; cook patties in butter for 3-5 minutes on each side or until lightly browned. Serve on buns with cheese, lettuce and tomato.

PER SERVING 1 burger equals 275 cal., 8 g fat (4 g sat. fat), 58 mg chol., 643 mg sodium, 32 g carb., 3 g fiber, 20 g pro. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable.

Spaghetti Pizza Casserole

I first tried this great-tasting dish at an office Christmas party, where it quickly became everyone’s favorite. It’s a wonderful alternative to ordinary spaghetti.

—KIM NEER KALAMAZOO, MI

PREP: 25 MIN. • BAKE: 25 MIN. • MAKES: 9 SERVINGS

1 package (7 ounces) spaghetti

½ cup egg substitute

¼ cup grated Parmesan cheese

1 pound lean ground beef (90% lean)

1 medium onion, chopped

½ cup chopped green pepper

½ cup chopped sweet yellow pepper

2 garlic cloves, minced

1 jar (24 ounces) spaghetti sauce

1 teaspoon Italian seasoning

1 teaspoon dried basil

½ teaspoon salt

¼ teaspoon pepper

½ pound sliced fresh mushrooms

1½ cups (6 ounces) shredded part-skim mozzarella cheese

1. Cook spaghetti according to package directions. Drain and rinse with cold water. In a large bowl, toss spaghetti with egg substitute and Parmesan cheese. Spread evenly into a 15-in. x 10-in. x 1-in. baking pan coated with cooking spray; set aside.

2. In a large nonstick skillet, cook the beef, onion and peppers over medium heat until meat is no longer pink; drain. Add garlic; cook 1 minute longer. Stir in spaghetti sauce and seasonings; heat through.

3. Spoon over spaghetti. Top with mushrooms and mozzarella cheese. Bake, uncovered, at 350° for 25-30 minutes or until lightly browned. Let stand for 5 minutes before serving.

PER SERVING 1 piece equals 274 cal., 8 g fat (4 g sat. fat), 37 mg chol., 685 mg sodium, 29 g carb., 3 g fiber, 22 g pro. Diabetic Exchanges: 2 lean meat, 1½ starch, 1 vegetable.

Italian-Style Cabbage Rolls

Here’s another great way to get your family to eat their veggies. Not only is this one of my gang’s favorite dinners, but my son loves to help me roll the turkey filling into the cabbage leaves.

—ERIKA NIEHOFF EVELETH, MN

PREP: 45 MIN. • BAKE: 50 MIN.
MAKES: 5 SERVINGS

1/3 cup uncooked brown rice

1 medium head cabbage

½ cup shredded carrot

¼ cup finely chopped onion

¼ cup egg substitute

1 can (10¾ ounces) reduced-sodium condensed tomato soup, undiluted, divided

1 can (10¾ ounces) reduced-fat reduced-sodium condensed vegetable beef soup, undiluted, divided

2 tablespoons Italian seasoning, divided

¼ teaspoon cayenne pepper

¼ teaspoon pepper

1 pound lean ground turkey

1. Cook rice according to package directions. Meanwhile, cook cabbage in boiling water just until leaves fall off head. Set aside 10 large leaves for rolls. (Refrigerate remaining cabbage for another use.) Cut out the thick vein from the bottom of each reserved leaf, making a V-shaped cut.

2. In a large bowl, combine carrot, onion, egg substitute, 2 tablespoons tomato soup, 2 tablespoons vegetable soup, 1 tablespoon Italian seasoning, cayenne, pepper and rice. Crumble turkey over mixture and mix well. Place about 1/3 cupful on each cabbage leaf. Overlap cut ends of leaf; fold in sides, beginning from the cut end. Roll up completely to enclose filling.

3. Place rolls seam side down in an 11-in. x 7-in. baking dish coated with cooking spray. Combine the remaining soups; pour over cabbage rolls. Sprinkle with the remaining Italian seasoning.

4. Cover and bake at 350° for 50-60 minutes or until cabbage is tender and a thermometer reads 165°.

PER SERVING 2 cabbage rolls equals 293 cal., 10 g fat (3 g sat. fat), 74 mg chol., 582 mg sodium, 29 g carb., 4 g fiber, 22 g pro. Diabetic Exchanges: 3 lean meat, 1½ starch, 1 vegetable.

Home-Style Pot Roast

Tender meat, lots of vegetables and a tasty gravy make this meal so very satisfying and filling.

—OLGA MONTECORBOLI MANCHESTER, CT

PREP: 15 MIN. • COOK: 3¼ HOURS MAKES: 8 SERVINGS

1 beef eye round roast (2½ pounds)

6 tablespoons all-purpose flour, divided

1 tablespoon canola oil

1½ cups plus 1/3 cup water, divided

1½ cups dry red wine or reduced-sodium beef broth

2 teaspoons beef bouillon granules

¼ teaspoon pepper

16 small red potatoes, halved

5 medium carrots, halved lengthwise and cut into 2-inch lengths

2 medium onions, quartered

½ teaspoon salt

½ teaspoon browning sauce, optional

1. Coat the roast with 2 tablespoons flour. In a nonstick Dutch oven, brown roast on all sides in oil over medium-high heat; drain. Add 1½ cups water, wine, bouillon and pepper. Bring to a boil. Reduce heat; cover and simmer for 2 hours.

2. Add the potatoes, carrots and onions; cover and simmer for 45 minutes or until meat and vegetables are tender. Remove meat and vegetables; keep warm.

3. Pour pan juices into a measuring cup; skim fat. Add enough water to measure 2 cups. In a small saucepan, combine remaining flour and water until smooth. Stir in salt and browning sauce if desired. Gradually stir in the 2 cups pan juices. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve with roast and vegetables.

PER SERVING 1 serving equals 341 cal., 9 g fat (3 g sat. fat), 82 mg chol., 500 mg sodium, 32 g carb., 4 g fiber, 30 g pro. Diabetic Exchanges: 4 lean meat, 1½ starch, 1 vegetable.

Gingered Beef Stir-Fry

A friend who owns a bed and breakfast in Maryland shared this recipe with me. It’s such a delicious and different way to serve fresh asparagus!

—SONJA BLOW NIXA, MO

PREP: 20 MIN. + MARINATING
COOK: 20 MIN. • MAKES: 4 SERVINGS

3 tablespoons reduced-sodium soy sauce, divided

1 tablespoon sherry

¼ teaspoon minced fresh gingerroot or dash ground ginger

½ pound beef flank steak, cut into thin strips

1 teaspoon cornstarch

½ cup beef broth

1½ teaspoons hoisin sauce

⅛ teaspoon sugar

2 tablespoons canola oil, divided

2 pounds fresh asparagus, cut into 1-inch lengths

1 garlic clove, minced

3 cups hot cooked rice

1. In a large resealable plastic bag, combine 2 tablespoons soy sauce, sherry and ginger; add beef. Seal bag and turn to coat; refrigerate for 30 minutes.

2. In a small bowl, combine cornstarch, broth, hoisin sauce, sugar and remaining soy sauce until smooth; set aside.

3. In a large skillet or wok, stir-fry beef in 1 tablespoon oil until no longer pink. Remove and set aside. Stir-fry asparagus in remaining oil until crisp-tender. Add garlic; cook 1 minute.

4. Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir 2 minutes or until thickened. Return beef to the pan; heat through. Serve with rice.

PER SERVING 1¼ cups stir-fry with ¾ cup rice equals 347 cal., 12 g fat (2 g sat. fat), 27 mg chol., 645 mg sodium, 41 g carb., 2 g fiber, 18 g pro. Diabetic Exchanges: 2 starch, 2 fat, 1 lean meat, 1 vegetable.

351-450 CALORIES

Apple Pork Stir-Fry

My super stir-fry offers a sweet twist with apple pie filling. Water chestnuts bring a slight crunch to the tender pork and crisp veggies.

—JO ANN ERPELDING CANTON, MI

START TO FINISH: 25 MIN.
MAKES: 3 SERVINGS

½ teaspoon cornstarch

½ cup apple cider or unsweetened apple juice

2 tablespoons reduced-sodium soy sauce

½ pound boneless pork loin chops, cut into strips

2 teaspoons canola oil

½ cup sliced celery

1/3 cup sliced fresh carrot

1/3 cup sliced onion

1/3 cup julienned sweet red pepper

1/3 cup sliced water chestnuts

¼ teaspoon ground ginger

1 cup apple pie filling

1½ cups hot cooked rice

1. In a small bowl, combine the cornstarch, cider and soy sauce until smooth; set aside. In a large skillet or wok, stir-fry pork in oil for 5-7 minutes or until no longer pink.

2. Add the celery, carrot, onion, red pepper, water chestnuts and ginger; stir-fry until vegetables are tender. Add pie filling.

3. Stir cornstarch mixture and add to the pan. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Serve with rice.

PER SERVING 1 cup pork mixture with ½ cup rice equals 370 cal., 8 g fat (2 g sat. fat), 36 mg chol., 494 mg sodium, 56 g carb., 3 g fiber, 18 g pro.

Beefy Red Pepper Pasta

Chock-full of veggies and gooey with cheese, this hearty one-dish meal will warm the whole family to their toes! Pureed roasted red peppers add color and zing to the sauce.

—MARGE WERNER BROKEN ARROW, OK

PREP: 20 MIN. • COOK: 25 MIN.
MAKES: 6 SERVINGS

1 jar (12 ounces) roasted sweet red peppers, drained

1 pound lean ground beef (90% lean)

1 small onion, chopped

1 can (14½ ounces) diced tomatoes, undrained

2 garlic cloves, minced

1 teaspoon dried oregano

1 teaspoon dried basil

¾ teaspoon salt

8 ounces uncooked ziti or small tube pasta

1½ cups cut fresh green beans

1½ cups (6 ounces) shredded part-skim mozzarella cheese

1. Place peppers in a food processor; cover and process until smooth. In a large skillet, cook beef and onion until meat is no longer pink; drain. Stir in the pepper puree, tomatoes, garlic, oregano, basil and salt. Bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes.

2. Meanwhile, in a Dutch oven, cook pasta according to package directions, adding green beans during the last 5 minutes of cooking. Cook until pasta and green beans are tender; drain. Stir in meat sauce. Sprinkle with cheese; stir until melted.

PER SERVING 1⅔ cups equals 362 cal., 11 g fat (5 g sat. fat), 53 mg chol., 739 mg sodium, 38 g carb., 4 g fiber, 28 g pro. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.

Baked Potato Pizza

I wanted to re-create a light version of a restaurant pizza my friends and I used to get all the time in college. Here’s what I came up with!

—CHARLOTTE GEHLE BROWNSTOWN, MI

PREP: 25 MIN. • BAKE: 25 MIN.
MAKES: 12 PIECES

3 medium potatoes, peeled and cut into ⅛-inch slices

1 loaf (1 pound) frozen pizza dough, thawed

3 tablespoons reduced-fat butter

4 garlic cloves, minced

¼ teaspoon salt

¼ teaspoon pepper

1 cup (4 ounces) shredded part-skim mozzarella cheese

¼ cup shredded Parmigiano-Reggiano cheese

6 turkey bacon strips, cooked and crumbled

2 green onions, chopped

2 tablespoons minced chives

Reduced-fat sour cream, optional

1. Place potatoes in a small saucepan and cover with water. Bring to a boil. Reduce heat; cover and simmer for 15 minutes or until tender. Drain and pat dry.

2. Unroll dough onto a 14-in. pizza pan coated with cooking spray; flatten dough and build up edges slightly. In a microwave-safe bowl, melt butter with garlic; brush over the dough.

3. Arrange potato slices in a single layer over dough; sprinkle with salt and pepper. Top with cheeses. Bake at 400° for 22-28 minutes or until crust is golden and cheese is melted.

4. Sprinkle with bacon, onions and chives. Serve with sour cream if desired.

NOTE This recipe was tested with Land O’Lakes light stick butter.

PER SERVING 2 pieces (calculated without sour cream) equals 359 cal., 11 g fat (5 g sat. fat), 36 mg chol., 799 mg sodium, 48 g carb., 1 g fiber, 14 g pro.

Weeknight Beef Skillet

This mild but hearty family fare is chock-full of veggies, Italian seasoning and nutrition. It’s a quick, easy meal that just might become one of your family’s favorites!

—CLARA COULSON MINNEY WASHINGTON COURT HOUSE, OH

START TO FINISH: 30 MIN. • MAKES: 4 SERVINGS

3 cups uncooked yolk-free whole wheat noodles

1 pound lean ground beef (90% lean)

1 medium green pepper, finely chopped

1 package (16 ounces) frozen mixed vegetables, thawed and drained

1 can (15 ounces) tomato sauce

1 tablespoon Worcestershire sauce

1½ teaspoons Italian seasoning

2 teaspoons sugar

¼ teaspoon salt

¼ cup minced fresh parsley

1. Cook noodles according to package directions. Meanwhile, in a large nonstick skillet over medium heat, cook beef and pepper until meat is no longer pink; drain.

2. Stir in the vegetables, tomato sauce, Worcestershire sauce, Italian seasoning, sugar and salt; heat through. Drain noodles and serve with meat mixture. Sprinkle with parsley.

PER SERVING 1¼ cups beef mixture with ¾ cup noodles equals 389 cal., 9 g fat (3 g sat. fat), 56 mg chol., 800 mg sodium, 49 g carb., 10 g fiber, 31 g pro. Diabetic Exchanges: 3 starch, 3 lean meat, 1 vegetable.

Easy Arroz con Pollo

My children really look forward to dinner when they know I’m serving this. Best of all, it’s a breeze to make.

—DEBBIE HARRIS TUCSON, AZ

PREP: 10 MIN. • BAKE: 1 HOUR • MAKES: 6 SERVINGS

1¾ cups uncooked instant rice

6 boneless skinless chicken breast halves (4 ounces each)

Garlic salt and pepper to taste

1 can (14½ ounces) chicken broth

1 cup picante sauce

1 can (8 ounces) tomato sauce

½ cup chopped onion

½ cup chopped green pepper

½ cup shredded Monterey Jack cheese

½ cup shredded cheddar cheese

1. Spread the rice in a greased 13-in. x 9-in. baking dish. Sprinkle both sides of chicken with garlic salt and pepper; place over rice. In a large bowl, combine the broth, picante sauce, tomato sauce, onion and green pepper; pour over the chicken.

2. Cover and bake at 350° for 55 minutes or until a thermometer reads 170°. Sprinkle with cheeses. Bake, uncovered, 5 minutes longer or until cheese is melted.

PER SERVING 1 serving equals 351 cal., 9 g fat (5 g sat. fat), 91 mg chol., 791 mg sodium, 30 g carb., 1 g fiber, 35 g pro.

Pineapple Beef Kabobs

I first tried this recipe after reading a similar one in a health magazine in my doctor’s office. It’s easy, colorful, and the basting helps keep the kabobs juicy and tender.

—MARGUERITE SHAEFFER SEWELL, NJ

PREP: 20 MIN. + MARINATING • GRILL: 10 MIN.
MAKES: 6 SERVINGS

1 can (6 ounces) unsweetened pineapple juice

1/3 cup honey

1/3 cup soy sauce

3 tablespoons cider vinegar

1½ teaspoons minced garlic

1½ teaspoons ground ginger

1½ pounds beef top sirloin steak, cut into 1-inch pieces

1 fresh pineapple, peeled and cut into 1-inch chunks

12 large fresh mushrooms

1 medium sweet red pepper, cut into 1-inch pieces

1 medium sweet yellow pepper, cut into 1-inch pieces

1 medium red onion, cut into 1-inch pieces

2½ cups uncooked instant rice

1. In a small bowl, combine the first six ingredients. Pour ¾ cup into a large resealable plastic bag; add beef. Seal bag and turn to coat; refrigerate for 1-4 hours. Cover and refrigerate remaining marinade for basting.

2. Drain and discard marinade. On 12 metal or soaked wooden skewers, alternately thread the beef, pineapple, mushrooms, peppers and onion. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack.

3. Grill kabobs, covered, over medium-hot heat for 8-10 minutes or until meat reaches desired doneness, turning occasionally and basting frequently with reserved marinade. Cook rice according to package directions; serve with the kabobs.

PER SERVING 2 kabobs with ¾ cup rice equals 412 cal., 5 g fat (2 g sat. fat), 46 mg chol., 534 mg sodium, 60 g carb., 3 g fiber, 31 g pro.

Pot Roast with Vegetables

My mother made this pot roast at least once a week when I was a child—and I still love it! She always cooked Yorkshire pudding to go along with it, and that was one of my favorite meals.

—CHERYL RIHN BLOOMER, WI

PREP: 20 MIN. • COOK: 40 MIN. + COOLING • MAKES: 8 SERVINGS

1 beef sirloin tip roast (3 pounds)

2 tablespoons canola oil

4 large potatoes, peeled and quartered

4 large carrots, cut into 2-inch pieces

1 large onion, cut into wedges

2 cups water

1 teaspoon beef bouillon granules

½ teaspoon salt

¼ teaspoon pepper

3 tablespoons cornstarch

3 tablespoons cold water

1. In a pressure cooker, brown roast in oil on all sides. Add the potatoes, carrots, onion and water. Close cover securely; place pressure regulator on vent pipe. Bring cooker to full pressure over high heat. Reduce heat to medium-high; cook for 40 minutes. (Pressure regulator should maintain a slow steady rocking motion; adjust heat if needed.)

2. Remove from the heat; allow pressure to drop on its own. Remove meat and vegetables; keep warm. Bring cooking juices in pressure cooker to a boil. Add the bouillon, salt and pepper.

3. Combine cornstarch and cold water until smooth; stir into juices. Bring to a boil; cook and stir for 2 minutes or until thickened. Serve gravy with the roast and vegetables.

NOTE This recipe was tested at 13 pounds of pressure (psi).

PER SERVING 1 serving equals 417 cal., 11 g fat (3 g sat. fat), 90 mg chol., 343 mg sodium, 41 g carb., 4 g fiber, 36 g pro.

Chinese Pork ’n’ Noodles

I based the recipe for these noodles on a similar dish I found in a magazine. I tweaked a few items, and my husband and I love it. It’s just as good when you replace the pork with seafood.

—JENNIFER ENZER MANCHESTER, MI

PREP: 20 MIN. • COOK: 15 MIN.
MAKES: 4 SERVINGS

6 ounces uncooked angel hair pasta

3 tablespoons hoisin sauce

2 tablespoons reduced-sodium soy sauce

2 teaspoons sesame oil

1 pork tenderloin (1 pound), halved and thinly sliced

3 teaspoons canola oil, divided

¾ cup julienned sweet red pepper

¾ cup halved fresh snow peas

½ cup sliced onion

1 cup sliced cabbage

¼ cup minced fresh cilantro

1. Cook pasta according to package directions. Meanwhile, in a small bowl, combine the hoisin sauce, soy sauce and sesame oil; set aside.

2. In a large nonstick skillet or wok, stir-fry pork in 2 teaspoons canola oil for 3 minutes or until no longer pink. Remove and keep warm. In the same skillet, stir-fry the red pepper, peas and onion in remaining oil for 3 minutes. Add cabbage; stir-fry 2 minutes longer or until vegetables are crisp-tender.

3. Stir reserved hoisin sauce mixture and stir into skillet. Return pork to the pan; heat through. Drain pasta and add to skillet; toss to coat. Sprinkle each serving with 1 tablespoon cilantro.

PER SERVING 1½ cups equals 398 cal., 11 g fat (2 g sat. fat), 64 mg chol., 550 mg sodium, 43 g carb., 3 g fiber, 30 g pro. Diabetic Exchanges: 3 lean meat, 2½ starch, 1 vegetable, 1 fat.

Chili Mac Casserole

With wagon wheel pasta and popular Tex-Mex ingredients, this fun main dish is sure to be a hit with both adults and kids. Simply add a green salad with your favorite low-calorie dressing for a complete dinner.

—JANET KANZLER YAKIMA, WA

PREP: 20 MIN. • BAKE: 25 MIN.
MAKES: 6 SERVINGS

1 cup uncooked wagon wheel pasta

1 pound lean ground beef (90% lean)

½ cup chopped onion

½ cup chopped green pepper

1 can (15 ounces) turkey chili with beans

1 can (14½ ounces) stewed tomatoes, undrained

1 cup crushed baked tortilla chip scoops

1 cup (4 ounces) shredded reduced-fat cheddar cheese, divided

¼ cup uncooked instant rice

1 teaspoon chili powder

¼ teaspoon salt

⅛ teaspoon pepper

1. Cook pasta according to package directions. Meanwhile, in a large nonstick skillet, cook the beef, onion and green pepper over medium heat until meat is no longer pink; drain. Stir in the chili, tomatoes, chips, ½ cup cheese, rice, chili powder, salt and pepper. Drain pasta; add to beef mixture.

2. Transfer to a 2-qt. baking dish coated with cooking spray. Sprinkle with the remaining cheese. Bake, uncovered, at 350° for 25-30 minutes or until cheese is melted.

PER SERVING 1 cup equals 358 cal., 11 g fat (5 g sat. fat), 60 mg chol., 847 mg sodium, 36 g carb., 4 g fiber, 28 g pro. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.

Chicken Artichoke Pasta

Here’s a delicious chicken dish that’s easy enough for weeknights but special enough for guests. Oregano, garlic and a light wine sauce add lovely flavor to a medley of fresh vegetables.

—CATHY DICK ROANOKE, VA

START TO FINISH: 30 MIN.
MAKES: 4 SERVINGS

6 ounces uncooked fettuccine

1 pound boneless skinless chicken breasts, cut into thin strips

3 teaspoons olive oil, divided

½ cup fresh broccoli florets

½ cup sliced fresh mushrooms

½ cup cherry tomatoes, halved

2 garlic cloves, minced

1 can (14 ounces) water-packed artichoke hearts, rinsed, drained and halved

½ teaspoon salt

½ teaspoon dried oregano

2 teaspoons all-purpose flour

¼ cup reduced-sodium chicken broth

1/3 cup white wine or additional reduced-sodium chicken broth

1 tablespoon minced fresh parsley

1 tablespoon shredded Parmesan cheese

1. Cook fettuccine according to the package directions. Meanwhile, in a large nonstick skillet coated with cooking spray, cook chicken in 2 teaspoons oil over medium heat until no longer pink. Remove and keep warm.

2. In the same skillet, cook and stir broccoli in remaining oil for 2 minutes. Stir in the mushrooms, tomatoes and garlic; cook 2 minutes longer. Add the artichokes, salt and oregano; heat through.

3. Combine the flour with broth and wine or additional broth until smooth; stir into the pan. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Add parsley and reserved chicken.

4. Drain fettuccine; add to chicken mixture and toss to coat. Sprinkle with cheese.

PER SERVING 2 cups equals 378 cal., 8 g fat (2 g sat. fat), 64 mg chol., 668 mg sodium, 41 g carb., 2 g fiber, 33 g pro. Diabetic Exchanges: 3 lean meat, 2 starch, 2 vegetable, 1 fat.

Skillet Arroz con Pollo

This chicken-and-rice dish is great for both family and special-occasion meals. It’s a tasty main dish made all in one skillet…and the aroma while it cooks is simply amazing!

—CHERYL BATTAGLIA DALTON, PA

PREP: 15 MIN. • COOK: 25 MIN.
MAKES: 4 SERVINGS

1 medium onion, chopped

1 medium sweet red pepper, cut into ½-inch pieces

1 garlic clove, minced

2 teaspoons olive oil

1 cup uncooked long grain rice

1 can (14½ ounces) reduced-sodium chicken broth

¼ cup sherry or water

½ teaspoon grated lemon peel

¼ teaspoon salt

¼ teaspoon cayenne pepper

2 cups cubed cooked chicken breast

1 cup frozen peas, thawed

¼ cup sliced ripe olives, drained

2 tablespoons minced fresh cilantro

1. In a large nonstick skillet coated with cooking spray, saute the onion, red pepper and garlic in oil for 1 minute. Add rice; cook and stir for 4-5 minutes or until the rice is lightly browned.

2. Stir in the broth, sherry, lemon peel, salt and cayenne. Bring to a boil. Reduce heat; cover and simmer for 15 minutes.

3. Stir in the chicken, peas and olives. Cover and cook 3-6 minutes longer or until rice is tender and chicken is heated through. Sprinkle with cilantro.

PER SERVING 1½ cups equals 373 cal., 6 g fat (1 g sat. fat), 54 mg chol., 582 mg sodium, 49 g carb., 4 g fiber, 28 g pro. Diabetic Exchanges: 3 starch, 3 lean meat, 1 vegetable, ½ fat.

Mexican Manicotti

Here’s a creative spin on traditional manicotti. The Mexican flavors will leave you craving seconds.

—LARRY PHILLIPS SHREVEPORT, LA

PREP: 25 MIN. • BAKE: 25 MIN.
MAKES: 2 SERVINGS

4 uncooked manicotti shells

1 cup cubed cooked chicken breast

1 cup salsa, divided

½ cup reduced-fat ricotta cheese

2 tablespoons sliced ripe olives

4 teaspoons minced fresh parsley

1 tablespoon diced pimientos

1 green onion, thinly sliced

1 small garlic clove, minced

¼ to ½ teaspoon hot pepper sauce

1/3 cup shredded reduced-fat Monterey Jack cheese or reduced-fat Mexican cheese blend

1. Cook manicotti according to package directions. In a small bowl, combine the chicken, ¼ cup salsa, ricotta cheese, olives, parsley, pimientos, green onion, garlic and pepper sauce. Drain manicotti; fill with chicken mixture.

2. Spread ¼ cup salsa in an 8-in. square baking dish coated with cooking spray. Top with manicotti shells and remaining salsa.

3. Cover and bake at 400° for 20 minutes. Uncover; sprinkle with Monterey Jack cheese and bake 5-10 minutes longer or until the cheese is melted and the filling is heated through.

PER SERVING 2 stuffed manicotti equals 390 cal., 10 g fat (4 g sat. fat), 81 mg chol., 783 mg sodium, 38 g carb., 2 g fiber, 35 g pro. Diabetic Exchanges: 4 lean meat, 2 starch, 1 vegetable.

Steak with Sauce

My husband and I have enjoyed this recipe for years. The tomato sauce is wonderful, and the dish always brings back memories.

—VERA KLEIBER RALEIGH, NC

PREP: 20 MIN. • BAKE: 1½ HOURS
MAKES: 4 SERVINGS

2 tablespoons all-purpose flour

½ to 1 teaspoon salt

¼ teaspoon pepper

1½ pounds beef top round steak

2 tablespoons canola oil

2 medium onions, chopped

2 cans (5½ ounces each) tomato juice

1 cup diced tomatoes

4 teaspoons lemon juice

4 teaspoons Worcestershire sauce

2 to 3 teaspoons packed brown sugar

1 teaspoon prepared mustard

1. In a large resealable plastic bag, combine the flour, salt and pepper. Cut steak into four pieces. Add beef to bag, a few pieces at a time, and shake to coat. Remove the meat from bag and pound with a mallet to tenderize.

2. In a large skillet, brown meat in oil on both sides. Transfer to a shallow 2-qt. baking dish coated with cooking spray.

3. In the same skillet, saute onions in drippings until tender. Stir in the remaining ingredients. Pour over meat. Cover and bake at 350° for 1½ hours or until tender.

PER SERVING 1 serving equals 359 cal., 12 g fat (2 g sat. fat), 96 mg chol., 721 mg sodium, 20 g carb., 3 g fiber, 41 g pro. Diabetic Exchanges: 5 lean meat, 2 vegetable, 1½ fat, ½ starch.

Apricot-Almond Chicken Breasts

This chicken dish is so delicious, even my picky eaters clamor for it! It takes only minutes to prepare, so on busy weeknights I can still put a healthy supper on the table. I’m frequently asked to share the recipe.

—TRISHA KRUSE EAGLE, ID

PREP: 10 MIN. • BAKE: 30 MIN. • MAKES: 4 SERVINGS

4 boneless skinless chicken breast halves (6 ounces each)

½ teaspoon salt

¼ teaspoon pepper

¾ cup apricot preserves

¼ cup reduced-sodium chicken broth

1 tablespoon honey mustard

¼ cup sliced almonds

1. Sprinkle chicken with salt and pepper. Place in a 13-in. x 9-in. baking dish coated with cooking spray. Bake, uncovered, at 350° for 15 minutes.

2. In a small bowl, combine the preserves, broth and mustard. Pour over chicken; sprinkle with almonds. Bake 15-20 minutes longer or until the chicken juices run clear.

PER SERVING 1 chicken breast half equals 372 cal., 7 g fat (1 g sat. fat), 94 mg chol., 468 mg sodium, 42 g carb., 1 g fiber, 36 g pro. Diabetic Exchanges: 5 lean meat, 3 starch, ½ fat.

Seafood ’n’ Shells Casserole

Poaching the cod before baking prevents it from watering out this wonderful casserole. With pasta and veggies, the satisfying dish is guaranteed to warm you up on chilly nights.

—TASTE OF HOME TEST KITCHEN

PREP: 25 MIN. • BAKE: 25 MIN. • MAKES: 6 SERVINGS

6 cups water

1 teaspoon lemon-pepper seasoning

1 bay leaf

2 pounds cod fillets, cut into 1-inch pieces

1 cup uncooked small pasta shells

1 medium sweet red pepper, chopped

1 medium green pepper, chopped

1 medium onion, chopped

1 tablespoon butter

3 tablespoons all-purpose flour

2½ cups fat-free evaporated milk

¾ teaspoon salt

½ teaspoon dried thyme

¼ teaspoon pepper

1 cup (4 ounces) shredded Mexican cheese blend

1. In a large skillet, bring the water, lemon-pepper and bay leaf to a boil. Reduce heat; carefully add cod. Cover and simmer for 5-8 minutes or until fish flakes easily with a fork; drain and set aside. Discard bay leaf.

2. Cook pasta according to package directions. Meanwhile, in a large saucepan, saute peppers and onion in butter over medium heat until tender. Stir in flour until blended. Gradually stir in milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in the salt, thyme and pepper. Remove from the heat; stir in cheese until melted.

3. Drain pasta. Stir fish and pasta into sauce. Transfer to a 2-qt. baking dish coated with cooking spray. Cover casserole and bake at 350° for 25-30 minutes or until heated through.

PER SERVING 1 cup equals 389 cal., 9 g fat (6 g sat. fat), 83 mg chol., 732 mg sodium, 35 g carb., 2 g fiber, 39 g pro. Diabetic Exchanges: 4 lean meat, 1½ fat, 1 starch, 1 vegetable, 1 fat-free milk.

Ragu Bolognese

I cook my hearty entree slowly, which creates a rich sauce that’s absolutely fabulous. The veggies add fiber, and I use skim milk and turkey sausage to keep it lighter. This flavorful dish is great for family, but special enough for company.

—MARY BILYEU ANN ARBOR, MI

PREP: 30 MIN. • COOK: 1¼ HOURS • MAKES: 4 SERVINGS

½ pound Italian turkey sausage links, casings removed

1 large carrot, finely chopped

1 celery rib, finely chopped

1 small onion, finely chopped

1 can (15 ounces) crushed tomatoes

½ cup reduced-sodium chicken broth

2 tablespoons balsamic vinegar

¼ teaspoon crushed red pepper flakes

¾ cup fat-free milk

4 cups uncooked whole wheat spiral pasta

2 tablespoons prepared pesto

1 tablespoon chopped ripe olives

1. Crumble sausage into a nonstick Dutch oven. Add the carrot, celery and onion; cook and stir over medium heat until meat is no longer pink. Drain.

2. Stir in the tomatoes, broth, vinegar and pepper flakes. Bring to a boil. Stir in milk. Reduce heat; simmer, uncovered, for 1 to 1¼ hours or until thickened, stirring occasionally.

3. Cook pasta according to package directions. Stir pesto and olives into meat sauce. Drain pasta; serve with meat sauce.

PER SERVING 1 cup pasta with ⅔ cup meat sauce equals 413 cal., 11 g fat (2 g sat. fat), 38 mg chol., 674 mg sodium, 58 g carb., 6 g fiber, 21 g pro.

“I cut back on carbs, exercise more and drink lots of water. I’ve lost 47 pounds and only have five more to go to reach my goal. I went bathing-suit shopping last week and actually enjoyed it for the first time since high school!”
—KELLY JUNG ROY

Macaroni Scramble

This quick-and-easy dinner has all the pasta, cheese, meat and sweet tomato sauce that make for a family-pleasing classic. Serve with a green salad and crusty French bread for a surefire hit.

—PATRICIA KILE ELIZABETHTOWN, PA

START TO FINISH: 25 MIN.
MAKES: 3 SERVINGS

1 cup uncooked cellentani (spiral pasta) or elbow macaroni

½ pound lean ground beef (90% lean)

1 small onion, chopped

1 celery rib, chopped

1 small green pepper, chopped

1 garlic clove, minced

1 can (10¾ ounces) reduced-sodium condensed tomato soup, undiluted

1 tablespoon minced fresh parsley or 1 teaspoon dried parsley flakes

1 teaspoon dried oregano

¼ teaspoon salt

¼ teaspoon pepper

½ cup shredded reduced-fat cheddar cheese

1. Cook pasta according to package directions. Meanwhile, in a large skillet, cook the beef, onion, celery and green pepper over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer. Drain.

2. Drain pasta; add to beef mixture. Stir in the soup, parsley, oregano, salt and pepper. Bring to a boil. Reduce heat; simmer, uncovered, for 4-5 minutes or until heated through. Sprinkle with cheese.

PER SERVING 11/3 cups equals 351 cal., 11 g fat (5 g sat. fat), 50 mg chol., 758 mg sodium, 38 g carb., 3 g fiber, 24 g pro. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.

Italian Hot Dish

My husband had a poor perception of healthy food until he tried this satisfying casserole. The combination of pasta, oregano, mushrooms and green peppers makes it a favorite in our house.

—THERESA SMITH SHEBOYGAN, WI

PREP: 30 MIN. • BAKE: 40 MIN.
MAKES: 4 SERVINGS

1½ cups uncooked small pasta shells

1 pound lean ground beef (90% lean)

1 cup sliced fresh mushrooms, divided

½ cup chopped onion

½ cup chopped green pepper

1 can (15 ounces) tomato sauce

1 teaspoon dried oregano

½ teaspoon garlic powder

¼ teaspoon onion powder

⅛ teaspoon pepper

½ cup shredded part-skim mozzarella cheese, divided

4 teaspoons grated Parmesan cheese, divided

1. Cook pasta according to package directions. Meanwhile, in a large nonstick skillet coated with cooking spray, cook the beef, ½ cup of the mushrooms, onion and green pepper until meat is no longer pink; drain. Stir in the tomato sauce and seasonings. Bring mixture to a boil. Reduce heat; cover and simmer for 15 minutes.

2. Drain pasta; place in an 8-in. square baking dish coated with cooking spray. Top with meat sauce and remaining mushrooms. Sprinkle with ¼ cup mozzarella cheese and 2 teaspoons Parmesan cheese.

3. Cover and bake at 350° for 35 minutes. Uncover; sprinkle with remaining cheeses. Bake 5-10 minutes longer or until heated through and cheese is melted.

PER SERVING 1 serving equals 391 cal., 12 g fat (5 g sat. fat), 65 mg chol., 663 mg sodium, 36 g carb., 3 g fiber, 33 g pro. Diabetic Exchanges: 3 lean meat, 2 starch, 2 vegetable, ½ fat.

Jalapeno-Apricot Pork Tenderloin

A perfect blend of spices is what sets my dish apart. I often double the recipe and freeze the second tenderloin for later. The sweet-spicy glaze would also taste delicious over chicken.

—AMBER SHEA FORD OVERLAND PARK, KS

PREP: 15 MIN. + CHILLING
BAKE: 20 MIN. • MAKES: 2 SERVINGS

2 teaspoons olive oil

1 garlic clove, minced

1 teaspoon dried oregano

½ teaspoon salt

½ teaspoon ground cumin

¼ teaspoon ground coriander

1 pork tenderloin (¾ pound)

GLAZE

1/3 cup apricot preserves

1 tablespoon lime juice

1 tablespoon diced seeded jalapeno pepper

¼ teaspoon ground cumin

⅛ teaspoon garlic salt

1. Combine the first six ingredients; rub over pork. Cover and refrigerate for up to 2 hours.

2. Place pork in an 11-in. x 7-in. baking dish coated with cooking spray. Bake, uncovered, at 400° for 15 minutes.

3. In a small bowl, combine the glaze ingredients; spoon ¼ cup over pork. Bake 5-10 minutes longer or until a thermometer reads 160°. Let pork stand for 5 minutes before slicing. Serve with the remaining glaze.

NOTE Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

PER SERVING 5 ounces cooked pork with ¼ cup glaze equals 378 cal., 11 g fat (3 g sat. fat), 95 mg chol., 818 mg sodium, 37 g carb., 1 g fiber, 35 g pro.

Hearty Lentil Spaghetti

Packed full of lentils and Italian flavors, here’s a vegetarian meal option that’s thick, hearty and zesty.

—MARIE BENDER HENDERSON, NV

PREP: 15 MIN. • COOK: 70 MIN. • MAKES: 8 SERVINGS

¾ cup chopped onion

1 tablespoon olive oil

2 garlic cloves, minced

1½ cups dried lentils, rinsed

4 cups vegetable broth

½ teaspoon pepper

¼ teaspoon cayenne pepper

1 can (14½ ounces) Italian diced tomatoes

1 can (6 ounces) tomato paste

1 teaspoon white vinegar

1½ teaspoons dried basil

1½ teaspoons dried oregano

12 ounces uncooked spaghetti

¼ cup shredded Parmesan cheese

1. In a large saucepan coated with cooking spray, saute onion in oil until tender. Add garlic; cook 1 minute longer. Stir in the lentils, broth, pepper and cayenne. Bring to a boil. Reduce heat; cover and simmer for 20-30 minutes or until lentils are tender.

2. Stir in the tomatoes, tomato paste, vinegar, basil and oregano. Return to a boil. Reduce heat; cover and simmer for 40-45 minutes.

3. Cook spaghetti according to package directions; drain. Serve with lentil sauce. Sprinkle each serving with cheese.

PER SERVING ¾ cup sauce with ¾ cup spaghetti equals 362 cal., 4 g fat (1 g sat. fat), 2 mg chol., 764 mg sodium, 65 g carb., 14 g fiber, 19 g pro.

Dijon-Peach Pork Chops

I invented this dish one night when I was missing half the ingredients for the pork chop recipe I had planned to make. Tender chops are simmered with peaches, mustard and cloves.

—DEBBIE LIBERTON BOERNE, TX

START TO FINISH: 25 MIN. • MAKES: 4 SERVINGS

4 bone-in pork loin chops (7 ounces each)

1 can (15¼ ounces) sliced peaches, undrained

¼ cup packed brown sugar

¼ cup Dijon mustard

¼ teaspoon ground cloves

In a large skillet coated with cooking spray, brown pork chops over medium-high heat for 4-5 minutes on each side. Stir in the remaining ingredients. Bring to a boil. Reduce heat; cover and simmer for 10 minutes or until meat is tender.

PER SERVING 1 pork chop equals 360 cal., 10 g fat (3 g sat. fat), 86 mg chol., 456 mg sodium, 36 g carb., 1 g fiber, 31 g pro. Diabetic Exchanges: 4 lean meat, 2½ starch.

Bow Ties with Chicken & Shrimp

What a nourishing stovetop supper to keep your family warm and satisfied in cold weather! It’s also simple, savory and special enough to serve company.

—JAN ARCHER KANSAS CITY, MO

PREP: 20 MIN. • COOK: 15 MIN. • MAKES: 7 SERVINGS

5¼ cups uncooked bow tie pasta

¾ pound boneless skinless chicken breasts, cubed

1 tablespoon butter

1 tablespoon olive oil

2 green onions, chopped

2 garlic cloves, minced

2 cans (14½ ounces each) Italian diced tomatoes, undrained

2 tablespoons minced fresh parsley, divided

1 tablespoon each dried basil, thyme and oregano

¼ teaspoon pepper

2 teaspoons cornstarch

½ cup reduced-sodium chicken broth

¾ pound cooked large shrimp, peeled and deveined

3 plum tomatoes, diced

10 large pitted ripe olives, sliced

Minced fresh parsley, optional

1. Cook pasta according to package directions. Meanwhile, in a large nonstick skillet, saute chicken in butter and oil until no longer pink. Add onions and garlic; cook 1 minute longer. Stir in the canned tomatoes, parsley, basil, thyme, oregano and pepper.

2. Combine cornstarch and broth until smooth; stir into the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add the shrimp, plum tomatoes and olives; heat through. Drain pasta; serve with chicken mixture. Sprinkle with parsley if desired.

PER SERVING 1 cup pasta with 1 cup sauce equals 399 cal., 8 g fat (2 g sat. fat), 105 mg chol., 661 mg sodium, 54 g carb., 3 g fiber, 29 g pro.

Citrus Fish Tacos

My fun fish tacos bring a deliciously different twist to this Southwest standby. I combine halibut or cod with a fruity salsa and a zesty seasoning.

—MARIA BALDWIN MESA, AZ

PREP: 15 MIN. + CHILLING • BAKE: 15 MIN. • MAKES: 4 SERVINGS

1½ cups finely chopped fresh pineapple

1 can (11 ounces) mandarin oranges, drained and cut in half

1 envelope reduced-sodium taco seasoning, divided

3 tablespoons thawed orange juice concentrate, divided

3 tablespoons lime juice, divided

1 jalapeno pepper, seeded and finely chopped

1½ pounds halibut or cod, cut into ¾-inch cubes

8 corn tortillas (6 inches), warmed

3 cups shredded lettuce

1. In a large bowl, combine the pineapple, oranges, 1 tablespoon taco seasoning, 1 tablespoon orange juice concentrate, 1 tablespoon lime juice and jalapeno pepper. Cover and refrigerate.

2. Place fish in an ungreased shallow 2-qt. baking dish. In a small bowl, combine the remaining taco seasoning, orange juice concentrate and lime juice. Pour over fish; toss gently to coat. Cover and bake at 375° for 12-16 minutes or until fish flakes easily with a fork.

3. Place a spoonful of the fish mixture down center of each tortilla. Top with lettuce and pineapple salsa; roll up.

NOTE Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

PER SERVING 2 tacos equals 411 cal., 6 g fat (1 g sat. fat), 54 mg chol., 670 mg sodium, 52 g carb., 5 g fiber, 40 g pro.

Burgundy Beef Stew

This stew is brimming with veggies and meat for plenty of hearty, home-cooked comfort. The recipe is special enough for company.

—MINDY ILAR ST ALBANS, WV

PREP: 25 MIN. • COOK: 1½ HOURS
MAKES: 6 SERVINGS

½ cup all-purpose flour

1 pound beef top sirloin steak, cut into ½-inch pieces

3 turkey bacon strips, diced

3 garlic cloves, minced

1 bay leaf

1 teaspoon dried marjoram

½ teaspoon salt

½ teaspoon dried thyme

¼ teaspoon pepper

1 cup Burgundy wine

½ cup reduced-sodium beef broth

8 small red potatoes, halved

2 medium carrots, cut into 1-inch pieces

1 cup sliced fresh mushrooms

¾ cup frozen pearl onions, thawed

6 cups hot cooked egg noodles

1. Place flour in a large resealable plastic bag. Add beef, a few pieces at a time, and shake to coat. In a Dutch oven coated with cooking spray, brown beef and turkey bacon on all sides.

2. Add the garlic, seasonings, wine and broth. Bring to a boil. Reduce heat; cover and simmer 40 minutes.

3. Stir in the vegetables. Cover and cook for 25-30 minutes or until meat and vegetables are tender. Discard the bay leaf. Thicken the cooking juices if desired. Serve with egg noodles.

PER SERVING 1 cup stew with 1 cup noodles equals 388 cal., 7 g fat (2 g sat. fat), 70 mg chol., 434 mg sodium, 49 g carb., 4 g fiber, 26 g pro. Diabetic Exchanges: 3 starch, 3 lean meat.

Baked Fish ’n’ Chips

Crunchy fillets with crispy potatoes add up to a quick and tasty light meal for the two of you.

—JANICE MITCHELL AURORA, CO

PREP: 20 MIN. • BAKE: 10 MIN.
MAKES: 2 SERVINGS

1 tablespoon olive oil

¼ teaspoon pepper, divided

2 medium potatoes, peeled

3 tablespoons all-purpose flour

1 egg

1 tablespoon water

1/3 cup crushed cornflakes

1½ teaspoons grated Parmesan cheese

Dash cayenne pepper

½ pound haddock fillets

Tartar sauce, optional

1. In a large bowl, combine oil and ⅛ teaspoon pepper. Cut potatoes lengthwise into ½-in. strips. Add to oil mixture and toss to coat. Place on a baking sheet coated with cooking spray. Bake at 425° for 25-30 minutes or until golden brown and crisp.

2. Meanwhile, in a shallow bowl, combine flour and remaining pepper. In another shallow bowl, beat egg and water. In a third bowl, combine the cornflakes, cheese and cayenne. Dredge fillets in flour, then dip in egg mixture and coat with crumbs.

3. Place on a baking sheet coated with cooking spray. Bake at 425° for 10-15 minutes or until fish flakes easily with a fork. Serve with chips and tartar sauce if desired.

PER SERVING 1 serving (calculated without tartar sauce) equals 358 cal., 10 g fat (2 g sat. fat), 131 mg chol., 204 mg sodium, 39 g carb., 2 g fiber, 28 g pro. Diabetic Exchanges: 3 lean meat, 2½ starch, 2 fat.

Enchilada Casser-Ole!

My husband loves this casserole, and it never lasts long at our house. Packed with black beans, cheese, tomatoes and Southwest flavor, it makes an impressive-looking entree that’s as simple to make as it is simply delicious!

—MARSHA WILLS HOMOSASSA, FL

PREP: 25 MIN. • BAKE: 30 MIN
MAKES: 8 SERVINGS

1 pound lean ground beef (90% lean)

1 large onion, chopped

2 cups salsa

1 can (15 ounces) black beans, rinsed and drained

¼ cup reduced-fat Italian salad dressing

2 tablespoons reduced-sodium taco seasoning

¼ teaspoon ground cumin

6 flour tortillas (8 inches)

¾ cup reduced-fat sour cream

1 cup (4 ounces) shredded reduced-fat Mexican cheese blend

1 cup shredded lettuce

1 medium tomato, chopped

¼ cup minced fresh cilantro

1. In a large skillet, cook beef and onion over medium heat until meat is no longer pink; drain. Stir in the salsa, beans, salad dressing, taco seasoning and cumin.

2. Place three tortillas in an 11x7-in. baking dish coated with cooking spray. Layer with half of the meat mixture, half the sour cream and half the cheese. Repeat layers.

3. Cover and bake at 400° for 25 minutes. Uncover; bake 5-10 minutes longer or until heated through. Let stand for 5 minutes; top with lettuce, tomato and cilantro.

PER SERVING 1 piece equals 357 cal., 12 g fat (5 g sat. fat), 45 mg chol., 864 mg sodium, 37 g carb., 3 g fiber, 23 g pro. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.

Creamed Turkey on Mashed Potatoes

Here’s a true comfort-food classic. The creamy turkey mixture blends perfectly with tasty mashed potatoes.

—TASTE OF HOME TEST KITCHEN

START TO FINISH: 20 MIN.
MAKES: 4 SERVINGS

½ cup chopped onion

2 tablespoons butter

2 tablespoons all-purpose flour

¼ teaspoon salt

⅛ teaspoon white pepper

2 cups fat-free milk

2 cups cubed cooked turkey breast

1 cup frozen mixed vegetables

2 cups mashed potatoes (with added milk and butter)

1. In a large saucepan, saute the onion in butter until tender. Sprinkle with the flour, salt and pepper. Stir in the milk until blended.

2. Bring mixture to a boil; cook and stir for 2 minutes or until thickened and bubbly. Add the turkey and vegetables; cover and simmer until heated through. Serve turkey mixture over mashed potatoes.

PER SERVING 1 cup turkey mixture with ½ cup mashed potatoes equals equals 358 cal., 11 g fat (6 g sat. fat), 89 mg chol., 628 mg sodium, 35 g carb., 4 g fiber, 29 g pro. Diabetic Exchanges: 3 lean meat, 2 starch, 1½ fat, ½ fat-free milk.

Tilapia with Jasmine Rice

This zesty tilapia is to die for! Fragrant jasmine rice brings a special touch to the meal. But it gets even better: Each serving has only 5 grams of fat!

—SHIRL PARSONS CAPE CARTERET, NC

START TO FINISH: 30 MIN.
MAKES: 2 SERVINGS

¾ cup water

½ cup uncooked jasmine rice

1½ teaspoons butter

¼ teaspoon ground cumin

¼ teaspoon seafood seasoning

¼ teaspoon pepper

⅛ teaspoon salt

2 tilapia fillets (6 ounces each)

¼ cup fat-free Italian salad dressing

1. In a large saucepan, bring the water, rice and butter to a boil. Reduce heat; cover and simmer for 15-20 minutes or until liquid is absorbed and rice is tender.

2. Combine the seasonings; sprinkle over fillets. Place salad dressing in a large skillet; cook over medium heat until heated through. Add fish; cook for 3-4 minutes on each side or until fish flakes easily with a fork. Serve with rice.

PER SERVING 1 fillet with ¾ cup rice equals 356 cal., 5 g fat (3 g sat. fat), 91 mg chol., 743 mg sodium, 41 g carb., 1 g fiber, 35 g pro. Diabetic Exchanges: 4 lean meat, 3 starch, ½ fat.

Garlic Chicken Penne

It takes just four ingredients to prepare my satisfying pasta dish. Chicken, snap peas and pasta star, and the garlicky sauce ties it all together nicely.

—ANNE NOCK AVON LAKE, OH

START TO FINISH: 20 MIN.
MAKES: 4 SERVINGS

8 ounces uncooked penne pasta

1½ cups frozen sugar snap peas

1 package (1.6 ounces) garlic-herb pasta sauce mix

1 package (6 ounces) sliced cooked chicken

1. In a large saucepan, cook pasta in boiling water for 6 minutes. Add the peas; return to a boil. Cook for 4-5 minutes or until pasta is tender. Meanwhile, prepare sauce mix according to the package directions.

2. Drain pasta mixture; add chicken. Drizzle with sauce and toss to coat.

PER SERVING 11/3 cups equals 429 cal., 12 g fat (6 g sat. fat), 62 mg chol., 665 mg sodium, 54 g carb., 3 g fiber, 26 g pro.

Chicken Fettuccine Alfredo

This fettuccine is very creamy and tasty. You’ll be surprised that it’s so low in fat! A filling dish that’s also good for you, my recipe mixes tender chunks of chicken with peas, noodles and a rich homemade Alfredo sauce.

—LADONNA REED PONCA CITY, OK

START TO FINISH: 25 MIN.
MAKES: 4 SERVINGS

6 ounces uncooked fettuccine

1 pound boneless skinless chicken breasts, cubed

1 small onion, chopped

1 tablespoon butter

4 garlic cloves, minced

½ teaspoon salt

⅛ teaspoon cayenne pepper

4½ teaspoons all-purpose flour

1½ cups fat-free half-and-half

1 cup frozen peas, thawed

¼ cup grated Parmesan cheese

1. Cook fettuccine according to package directions. Meanwhile, in a large skillet, saute chicken and onion in butter until chicken is no longer pink. Add the garlic, salt and cayenne; cook 1 minute longer. Stir in flour until blended.

2. Gradually add the half-and-half, peas and cheese. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Drain fettuccine; toss with chicken mixture.

PER SERVING 1 cup equals 425 cal., 8 g fat (4 g sat. fat), 75 mg chol., 577 mg sodium, 49 g carb., 4 g fiber, 36 g pro.

“I took Zumba and spinning classes, kept track of my caloric intake and output, ate more produce and stayed away from fast food. In seven months, I went from 190 pounds to 125. It was liberating to reach my goal without crash dieting but with sheer determination!”
—ALLISON JOHNSON

Mediterranean Shrimp ’n’ Pasta

Sun-dried tomatoes and fresh asparagus take center stage in this dish that’s loaded with tender shrimp and pasta.

—SHIRLEY KUNDE RHINELANDER, WI

PREP: 15 MIN. • COOK: 20 MIN. • MAKES: 4 SERVINGS

1 cup boiling water

½ cup dry-pack sun-dried tomatoes, chopped

6 ounces uncooked fettuccine

1 can (8 ounces) tomato sauce

2 tablespoons clam juice

2 tablespoons unsweetened apple juice

1 teaspoon curry powder

¼ teaspoon pepper

1 pound fresh asparagus, trimmed and cut into 1-inch pieces

1 tablespoon olive oil

½ cup thinly sliced green onions

2 garlic cloves, minced

1 pound uncooked medium shrimp, peeled and deveined

1. In a small bowl, pour boiling water over sun-dried tomatoes; let stand for 2 minutes. Drain and set aside. Cook fettuccine according to package directions.

2. Meanwhile, in a small bowl, combine the tomato sauce, clam juice, apple juice, curry powder and pepper; set aside. In a large nonstick skillet coated with cooking spray, cook asparagus in oil for 2 minutes. Add green onions and garlic; cook and stir 1 minute longer.

3. Stir in shrimp. Cook and stir 3 minutes longer or until shrimp turn pink. Stir in tomato sauce mixture and sun-dried tomatoes; heat through. Drain fettuccine and add to skillet; toss to coat.

PER SERVING 1½ cups equals 368 cal., 6 g fat (1 g sat. fat), 173 mg chol., 702 mg sodium, 46 g carb., 5 g fiber, 32 g pro. Diabetic Exchanges: 3 starch, 3 lean meat, ½ fat.

Skillet Pasta Florentine

Here’s an outstanding weeknight supper that’s budget-friendly, healthy and liked by children. With such a thick, cheesy topping and so much flavor, who’d ever guess that it’s lighter?

—KELLY TURNBULL JUPITER, FL

PREP: 20 MIN. • COOK: 35 MIN. • MAKES: 6 SERVINGS

3 cups uncooked spiral pasta

1 egg, lightly beaten

2 cups (16 ounces) 2% cottage cheese

1½ cups reduced-fat ricotta cheese

1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry

1 cup (4 ounces) shredded part-skim mozzarella cheese, divided

1 teaspoon each dried parsley flakes, oregano and basil

1 jar (14 ounces) meatless spaghetti sauce

2 tablespoons grated Parmesan cheese

1. Cook pasta according to package directions. Meanwhile, in a large bowl, combine the egg, cottage cheese, ricotta, spinach, ½ cup mozzarella and herbs.

2. Drain pasta. Place half of sauce in a large skillet; layer with pasta and remaining sauce. Top with the cheese mixture.

3. Bring to a boil. Reduce heat; cover and cook for 25-30 minutes or until a thermometer reads 160°.

4. Sprinkle with Parmesan cheese and remaining mozzarella cheese; cover and cook 5 minutes longer or until cheese is melted. Let the pasta stand for 5 minutes before serving.

PER SERVING 1 serving equals 383 cal., 9 g fat (5 g sat. fat), 73 mg chol., 775 mg sodium, 47 g carb., 4 g fiber, 27 g pro.

Malibu Chicken Bundles

The first time I made this, it was an instant hit, and the family agreed I wouldn’t change a thing about the recipe. Mustard may seem like an odd ingredient, but it adds a really nice touch to this rich-tasting dish that’s surprisingly light.

—BEVERLY NORRIS EVANSTON, WY

PREP: 25 MIN. • BAKE: 45 MIN. • MAKES: 4 SERVINGS

4 boneless skinless chicken breast halves (4 ounces each)

½ cup honey Dijon mustard, divided

4 thin slices deli ham

4 slices reduced-fat Swiss cheese

1 can (8 ounces) unsweetened crushed pineapple, well drained

1½ cups panko (Japanese) bread crumbs

¼ teaspoon salt

¼ teaspoon pepper

SAUCE

1 can (10¾ ounces) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted

¼ cup reduced-fat sour cream

⅛ teaspoon dried tarragon

1. Flatten chicken breasts to ¼-in. thickness. Spread 1 tablespoon mustard over each; layer with ham, cheese and pineapple. Fold chicken over pineapple; secure with toothpicks. Brush bundles with remaining mustard.

2. In a shallow bowl, combine the bread crumbs, salt and pepper. Roll bundles in bread crumb mixture; place in an 11-in. x 7-in. baking dish coated with cooking spray. Bake, uncovered, at 350° for 45-50 minutes or until a thermometer reads 170°. Discard toothpicks.

3. Meanwhile, in a small saucepan, combine the sauce ingredients. Cook, stirring occasionally, until heated through. Serve with chicken.

PER SERVING 1 chicken bundle with 1/3 cup sauce equals 400 cal., 12 g fat (4 g sat. fat), 86 mg chol., 784 mg sodium, 41 g carb., 2 g fiber, 36 g pro. Diabetic Exchanges: 4 lean meat, 2 starch, ½ fruit.

Asian Steak Wraps

Zesty marinade with a splash of fresh lime juice makes these sesame-flavored wraps a treat. To speed prep time, use a 1-pound package of frozen onion and pepper mix.

—TRISHA KRUSE EAGLE, ID

PREP: 20 MIN. + MARINATING
COOK: 10 MIN. • MAKES: 4 SERVINGS

¼ cup lime juice

3 tablespoons honey

1 tablespoon reduced-sodium soy sauce

2 teaspoons sesame oil

2 teaspoons minced fresh gingerroot

1½ teaspoons minced fresh cilantro

1 pound beef top sirloin steak, cut into thin strips

¼ teaspoon salt

¼ teaspoon pepper

1 medium onion, halved and thinly sliced

1 large green pepper, julienned

1 large sweet red pepper, julienned

4 flour tortillas (8 inches), warmed

2 ounces reduced-fat cream cheese

2 teaspoons sesame seeds, toasted

1. In a small bowl, combine first six ingredients. Pour 1/3 cup marinade into a large resealable plastic bag; add the beef. Seal bag and turn to coat; refrigerate for 1 hour. Add salt and pepper to remaining marinade; cover and refrigerate.

2. Drain beef and discard marinade. In a large nonstick skillet or wok coated with cooking spray, stir-fry beef until no longer pink; remove and keep warm. In the same pan, stir-fry onion and peppers until crisp-tender. Stir in reserved marinade. Return beef to the pan; heat through.

3. Spread tortillas with cream cheese; top with beef mixture and sprinkle with sesame seeds. Roll up.

PER SERVING 1 wrap equals 402 cal., 14 g fat (5 g sat. fat), 4 mg chol., 575 mg sodium, 41 g carb., 3 g fiber, 29 g pro. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.

Turkey Fettuccine Skillet

I came up with this simple pasta dish as a way to use up leftover turkey from holiday dinners. Now, it’s become a family tradition to enjoy it the day after Thanksgiving and Christmas.

—KARI JOHNSTON MARWAYNE, AB

PREP: 10 MIN. • COOK: 30 MIN.
MAKES: 6 SERVINGS

8 ounces uncooked fettuccine

½ cup chopped onion

½ cup chopped celery

4 garlic cloves, minced

1 teaspoon canola oil

1 cup sliced fresh mushrooms

2 cups fat-free milk

1 teaspoon salt-free seasoning blend

¼ teaspoon salt

2 tablespoons cornstarch

½ cup fat-free half-and-half

1/3 cup grated Parmesan cheese

3 cups cubed cooked turkey breast

¾ cup shredded part-skim mozzarella cheese

1. Cook fettuccine according to package directions. Meanwhile, in a large ovenproof skillet coated with cooking spray, saute the onion, celery and garlic in oil for 3 minutes. Add mushrooms; cook and stir until vegetables are tender. Stir in the milk, seasoning blend and salt. Bring to a boil.

2. Combine cornstarch and half-and-half until smooth; stir into skillet. Cook and stir for 2 minutes or until thickened and bubbly. Stir in the Parmesan cheese just until melted.

3. Stir in turkey. Drain fettuccine; add to turkey mixture. Heat through. Sprinkle with mozzarella cheese. Broil 4-6 in. from the heat for 2-3 minutes or until cheese is melted.

PER SERVING 1 cup equals 361 cal., 7 g fat (3 g sat. fat), 76 mg chol., 343 mg sodium, 38 g carb., 2 g fiber, 34 g pro. Diabetic Exchanges: 4 lean meat, 2½ starch, ½ fat.

Paprika Beef Stroganoff

I am a busy home-schooling mother of two, and I love to make this wonderful meal! It simmers and fills my home with a delightful aroma, leaving me free to do other things. Definitely a family favorite.

—LARA TAYLOR VIRGINIA BEACH, VA

PREP: 15 MIN. • COOK: 55 MIN.
MAKES: 8 SERVINGS

2 pounds beef top round steak, cut into thin strips

1 tablespoon plus 2 teaspoons canola oil, divided

1 large onion, sliced

1 large green pepper, cut into strips

½ pound sliced fresh mushrooms

1¼ cups reduced-sodium beef broth, divided

1 can (8 ounces) tomato sauce

¾ cup sherry or additional reduced-sodium beef broth

2 tablespoons Worcestershire sauce

2 tablespoons prepared mustard

2 teaspoons paprika

1 bay leaf

½ teaspoon dried thyme

¼ teaspoon pepper

1 package (12 ounces) yolk-free noodles

3 tablespoons all-purpose flour

1 cup (8 ounces) reduced-fat sour cream

1. In a large nonstick skillet coated with cooking spray, cook beef in 1 tablespoon oil until no longer pink; drain and set aside.

2. In the same skillet, saute onion and green pepper in remaining oil for 1 minute. Stir in mushrooms; cook for 3-4 minutes or until tender. Stir in 1 cup broth, tomato sauce, sherry, Worcestershire sauce, mustard, paprika, bay leaf, thyme and pepper.

3. Return beef to the pan and bring to a boil. Reduce heat; cover and simmer for 40-50 minutes or until meat is tender.

4. Cook noodles according to package directions. Meanwhile, combine flour and remaining broth until smooth; gradually stir into beef mixture. Bring to a boil; cook and stir for 2 minutes or until thickened. Discard bay leaf. Remove from the heat; stir in sour cream until blended. Drain noodles; serve with Stroganoff.

PER SERVING ¾ cup stroganoff with 1 cup noodles equals 414 cal., 10 g fat (3 g sat. fat), 74 mg chol., 360 mg sodium, 42 g carb., 4 g fiber, 36 g pro.

Santa Fe Chicken Pita Pizzas

With very little fuss, personal pizzas can be altered to please anyone, and that’s why I call this dish easy. It’s ideal for using up leftover chicken.

—ATHENA RUSSELL FLORENCE, SC

START TO FINISH: 30 MIN. • MAKES: 4 SERVINGS

4 whole pita breads

½ cup refried black beans

½ cup salsa

1 cup cubed cooked chicken breast

2 tablespoons chopped green chilies

2 tablespoons sliced ripe olives

¾ cup shredded Colby-Monterey Jack cheese

1 green onion, chopped

½ cup reduced-fat sour cream

1. Preheat oven to 350°. Place pita breads on an ungreased baking sheet; spread with beans. Top with salsa, chicken, chilies and olives; sprinkle with cheese.

2. Bake 8-10 minutes or until cheese is melted. Top with green onion; serve with sour cream.

PER SERVING 1 pizza equals 380 cal., 11 g fat (6 g sat. fat), 56 mg chol., 776 mg sodium, 44 g carb., 3 g fiber, 24 g pro. Diabetic Exchanges: 3 starch, 2 lean meat, 1 fat.

Chicken Hot Dish

You won’t believe how simple this chicken recipe is to make! By layering a variety of delicious ingredients, you’re sure to create a meal everyone will enjoy.

—AMBER DUDLEY NEW PRAGUE, MN

PREP: 5 MIN. • BAKE: 70 MIN. • MAKES: 6 SERVINGS

1 package (26 ounces) frozen shredded hash brown potatoes, thawed

1 package (24 ounces) frozen California-blend vegetables

3 cups cubed cooked chicken

1 can (10¾ ounces) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted

1 can (10¾ ounces) reduced-fat reduced-sodium condensed cream of mushroom soup, undiluted

1 cup reduced-sodium chicken broth

¾ cup French-fried onions

1. In a greased 13-in. x 9-in. baking dish, layer the potatoes, vegetables and chicken. In a large bowl, combine soups and broth; pour over chicken (dish will be full).

2. Cover and bake at 375° for 1 hour. Uncover; sprinkle with French-fried onions. Bake 10 minutes longer or until heated through.

PER SERVING 1 serving equals 374 cal., 11 g fat (3 g sat. fat), 68 mg chol., 660 mg sodium, 39 g carb., 5 g fiber, 28 g pro. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.

Herbed Pork and Potatoes

This recipe is wonderful because it’s not only tasty, but the potatoes are a built-in side dish! We made it for our anniversary party, and our guests were more than impressed.

—KATE COLLINS AUBURN, WA

PREP: 25 MIN. • BAKE: 1 HOUR + STANDING • MAKES: 9 SERVINGS

3 tablespoons minced fresh rosemary

2 tablespoons minced fresh marjoram

8 garlic cloves, minced

4 teaspoons minced fresh sage

4 teaspoons olive oil, divided

2 teaspoons salt

2 teaspoons pepper

1 boneless pork loin roast (3 pounds)

4 pounds medium red potatoes, quartered

1. In a small bowl, combine the rosemary, marjoram, garlic, sage, 3 teaspoons oil, salt and pepper. Rub roast with 2 tablespoons herb mixture.

2. In a Dutch oven over medium-high heat, brown roast in remaining oil on all sides. Place in a roasting pan coated with cooking spray. Toss potatoes with remaining herb mixture; arrange around roast.

3. Cover and bake at 350° for 1 to 1¼ hours or until a thermometer reads 160°. Let stand for 10 minutes before slicing.

PER SERVING 4 ounces cooked pork with ¾ cup potatoes equals 358 cal., 9 g fat (3 g sat. fat), 75 mg chol., 581 mg sodium, 34 g carb., 4 g fiber, 33 g pro.

Turkey Burritos with Fresh Fruit Salsa

Packed with fruit, veggies, nutrition and flavor, this lighter, whole-grain twist on traditional burritos will definitely be a hit with your family. Even our pickiest eater goes for these with their sweet-spicy fruit salsa. Yum!

—LISA EATON KENNEBUNK, ME

PREP: 30 MIN. • COOK: 20 MIN. • MAKES: 10 SERVINGS

1 pint grape tomatoes, quartered

1 medium mango, peeled and chopped

2 medium kiwifruit, peeled and chopped

3 green onions, thinly sliced

3 tablespoons finely chopped red onion

1 jalapeno pepper, seeded and chopped

1 tablespoon lime juice

BURRITOS

1 pound lean ground turkey

½ teaspoon ground turmeric

¼ teaspoon ground cumin

1 tablespoon olive oil

2 garlic cloves, minced

½ cup Burgundy wine or reduced-sodium beef broth

1 jar (16 ounces) salsa

2 cups frozen corn, thawed

1 can (15 ounces) black beans, rinsed and drained

10 whole wheat tortilla (8 inches), warmed

1 cup (4 ounces) shredded reduced-fat cheddar cheese

1. For salsa, combine the first seven ingredients. Chill until serving.

2. In a large nonstick skillet, cook the turkey, turmeric and cumin in oil over medium heat until turkey is no longer pink. Add garlic; cook 1 minute longer. Drain. Stir in wine. Bring to a boil. Reduce heat; simmer, uncovered, for 3-5 minutes or until thickened.

3. Stir in the salsa, corn and black beans. Bring to a boil. Reduce heat; simmer, uncovered, for 10-15 minutes or until thickened. Remove from the heat.

4. Spoon about ½ cup turkey mixture off center on each tortilla. Sprinkle with cheese. Fold sides and ends over filling and roll up. Serve with salsa.

NOTE Wear disposable gloves when cutting hot peppers; the oils can burn skin. Avoid touching your face.

PER SERVING 1 burrito equals 371 cal., 11 g fat (3 g sat. fat), 44 mg chol., 553 mg sodium, 47 g carb., 6 g fiber, 18 g pro. Diabetic Exchanges: 3 starch, 2 lean meat.

Sweet and Sour Chicken

I first tasted this scrumptious dish at our friends’ house. I immediately asked for the recipe, and we’ve enjoyed it ever since. In fact, it’s called “favorite chicken” at our house!

—LORI BURTENSHAW TERRETON, ID

PREP: 20 MIN. + MARINATING
COOK: 15 MIN. • MAKES: 4 SERVINGS

1 tablespoon plus 2 teaspoons reduced-sodium soy sauce, divided

1 tablespoon sherry or reduced-sodium chicken broth

½ teaspoon salt

½ teaspoon garlic powder

½ teaspoon ground ginger

1 pound boneless skinless chicken breasts, cut into 1-inch cubes

1 can (20 ounces) unsweetened pineapple chunks

2 tablespoons plus 1/3 cup cornstarch, divided

2 tablespoons sugar

¼ cup cider vinegar

¼ cup ketchup

1 tablespoon canola oil

2 cups hot cooked rice

1. In a large resealable plastic bag, combine 1 tablespoon soy sauce, sherry, salt, garlic powder and ginger; add chicken. Seal bag and turn to coat; refrigerate 30 minutes.

2. Drain pineapple, reserving juice; set pineapple aside. Add enough water to juice to measure 1 cup. In a small bowl, combine 2 tablespoons cornstarch, sugar and pineapple juice mixture until smooth; stir in vinegar, ketchup and remaining soy sauce. Set aside.

3. Drain chicken and discard marinade. Place remaining cornstarch in a large resealable plastic bag. Add chicken, a few pieces at a time, and shake to coat. In a large nonstick skillet or wok coated with cooking spray, stir-fry chicken in oil until no longer pink. Remove and keep warm.

4. Stir pineapple juice mixture and add to pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chicken and reserved pineapple; heat through. Serve with rice.

PER SERVING 1 cup chicken mixture with ½ cup rice equals 428 cal., 6 g fat (1 g sat. fat), 63 mg chol., 571 mg sodium, 65 g carb., 2 g fiber, 26 g pro.

Macaroni and Cheese

When my husband had heart problems, I searched for recipes to replace our full-fat standbys. Over the years, I’ve updated this dinner to accommodate new reduced-fat products, and my family continues to enjoy it.

—CORA JOHNSON SCHLOETZER TOPEKA, KS

PREP: 20 MIN. • BAKE: 35 MIN. + STANDING MAKES: 8 SERVINGS

3 cups uncooked elbow macaroni

12 ounces reduced-fat process cheese (Velveeta), sliced

½ cup finely chopped onion

1/3 cup all-purpose flour

2 teaspoons ground mustard

⅛ teaspoon pepper

1 can (12 ounces) fat-free evaporated milk

1¼ cups fat-free milk

½ cup dry bread crumbs

2 tablespoons butter, melted

1. Cook macaroni according to package directions; drain. In a 13-in. x 9-in. baking dish coated with cooking spray, layer a third of the macaroni, half of the cheese and half of the onion. Repeat layers. Top with remaining macaroni.

1. In a bowl, combine the flour, mustard, pepper, evaporated milk and milk; pour over layers. Combine bread crumbs and butter; sprinkle over top.

1. Cover and bake at 375° for 20 minutes. Uncover; bake 15 minutes longer or until bubbly. Let stand10 minutes before serving.

PER SERVING 1 serving equals 353 cal., 7 g fat (4 g sat. fat), 25 mg chol., 161 mg sodium, 48 g carb., 2 g fiber, 22 g pro.

Taco Pasta Shells

Here’s a kid-friendly dish so flavorful and fun, nobody is likely to guess that it’s also lower in fat. It’s a great family supper for busy weeknights. Crushed tortilla chips give it a nice crunch.

—ANNE THOMSEN WESTCHESTER, OH

PREP: 25 MIN. • BAKE: 25 MIN.
MAKES: 6 SERVINGS

18 uncooked jumbo pasta shells

1½ pounds lean ground beef (90% lean)

1 bottle (16 ounces) taco sauce, divided

3 ounces fat-free cream cheese, cubed

2 teaspoons chili powder

¾ cup shredded reduced-fat Mexican cheese blend, divided

20 baked tortilla chip scoops, coarsely crushed

1. Cook pasta according to package directions. Meanwhile, in a large nonstick skillet over medium heat, cook beef until no longer pink; drain. Add ½ cup taco sauce, cream cheese and chili powder; cook and stir until blended. Stir in ¼ cup cheese blend.

2. Drain pasta and rinse in cold water; stuff each shell with about 2 tablespoons beef mixture. Arrange in an 11-in. x 7-in. baking dish coated with cooking spray. Spoon remaining taco sauce over the top.

3. Cover and bake at 350° for 20 minutes. Uncover; sprinkle with remaining cheese blend. Bake 5-10 minutes longer or until heated through and cheese is melted. Sprinkle with chips.

PER SERVING 3 stuffed shells equals 384 cal., 13 g fat (5 g sat. fat), 67 mg chol., 665 mg sodium, 33 g carb., 3 g fiber, 33 g pro.

Mushroom Turkey Tetrazzini

My creamy casserole is a fantastic way to use up that leftover Thanksgiving turkey. And it’s a real family-pleaser!

—LINDA HOWE LISLE, IL

PREP: 35 MIN. • BAKE: 25 MIN. • MAKES: 8 SERVINGS

12 ounces uncooked spaghetti, broken into 2-inch pieces

2 teaspoons chicken bouillon granules

½ pound sliced fresh mushrooms

2 tablespoons butter

2 tablespoons all-purpose flour

¼ cup sherry or reduced-sodium chicken broth

¾ teaspoon salt-free lemon-pepper seasoning

½ teaspoon salt

⅛ teaspoon ground nutmeg

1 cup fat-free evaporated milk

⅔ cup grated Parmesan cheese, divided

4 cups cubed cooked turkey breast

¼ teaspoon paprika

1. Cook spaghetti according to package directions. Drain, reserving 2½ cups cooking liquid. Stir bouillon into cooking liquid and set aside. Place spaghetti in a 13-in. x 9-in. baking dish coated with cooking spray; set aside.

2. In a large nonstick skillet, saute mushrooms in butter until tender. Stir in flour until blended. Gradually stir in sherry and reserved cooking liquid. Add the lemon-pepper, salt and nutmeg. Bring to a boil; cook and stir for 2 minutes or until thickened.

3. Reduce heat to low; stir in milk and 1/3 cup Parmesan cheese until blended. Add turkey; cook and stir until heated through.

4. Pour turkey mixture over spaghetti and toss to combine. Sprinkle with paprika and remaining Parmesan cheese. Cover and bake at 375° for 25-30 minutes or until bubbly.

PER SERVING 1 cup equals 362 cal., 7 g fat (3 g sat. fat), 75 mg chol., 592 mg sodium, 40 g carb., 2 g fiber, 33 g pro. Diabetic Exchanges: 3 starch, 3 lean meat, ½ fat.

Makeover Sloppy Joe Mac and Cheese

Decreasing the butter and replacing the half-and-half with milk helped cut a whopping 658 calories from this recipe. Now it offers all the heartwarming comfort of the original, without all the unnecessary fat!

—TASTE OF HOME TEST KITCHEN

PREP: 1 HOUR • BAKE: 30 MIN. • MAKES: 10 SERVINGS

1 package (16 ounces) elbow macaroni

¾ pound lean ground turkey

½ cup finely chopped celery

½ cup shredded carrot

1 can (14½ ounces) diced tomatoes, undrained

1 can (6 ounces) tomato paste

½ cup water

1 envelope sloppy joe mix

1 small onion, finely chopped

1 tablespoon butter

1/3 cup all-purpose flour

1 teaspoon ground mustard

¾ teaspoon salt

¼ teaspoon pepper

4 cups 2% milk

1 tablespoon Worcestershire sauce

8 ounces reduced-fat process cheese (Velveeta), cubed

2 cups (8 ounces) shredded cheddar cheese, divided

1. Cook macaroni according to package directions. Meanwhile, in a large nonstick skillet, cook the turkey, celery and carrot over medium heat until meat is no longer pink and vegetables are tender; drain. Add the tomatoes, tomato paste, water and sloppy joe mix. Bring to a boil. Reduce heat; cover and simmer for 10 minutes, stirring occasionally.

2. Drain macaroni; set aside. In a large saucepan, saute onion in butter until tender. Stir in the flour, mustard, salt and pepper until smooth. Gradually add milk and Worcestershire sauce. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Remove from the heat. Stir in the process cheese until melted. Add macaroni and 1 cup cheddar cheese; mix well.

3. Spread two-thirds of the macaroni mixture in a 13-in. x 9-in. baking dish coated with cooking spray. Spread turkey mixture to within 2 in. of edges. Spoon remaining macaroni mixture around edges of pan. Cover and bake at 375° for 30-35 minutes or until bubbly. Sprinkle with remaining cheddar cheese; cover and let stand until cheese is melted.

PER SERVING 1 cup equals 353 cal., 12 g fat (7 g sat. fat), 54 mg chol., 877 mg sodium, 42 g carb., 3 g fiber, 20 g pro.

Catfish Po’boys

When my neighbor prepared these large full-flavored sandwiches, I had to have the recipe. Strips of catfish are treated to a zesty Cajun cornmeal breading, then served on a bun with broccoli coleslaw.

—MILDRED SHERRER FORT WORTH, TX

START TO FINISH: 30 MIN. • MAKES: 4 SERVINGS

2 tablespoons fat-free mayonnaise

1 tablespoon fat-free sour cream

1 tablespoon white wine vinegar

1 teaspoon sugar

2 cups broccoli coleslaw mix

¼ cup cornmeal

2 teaspoons Cajun seasoning

½ teaspoon salt

⅛ teaspoon cayenne pepper

1 pound catfish fillets, cut into 2½-inch strips

2 tablespoons fat-free milk

2 teaspoons olive oil

4 kaiser rolls, split

1. In a small bowl, whisk the mayonnaise, sour cream, vinegar and sugar until smooth. Add coleslaw mix; toss to coat. Set aside.

2. In a large resealable plastic bag, combine the cornmeal, Cajun seasoning, salt and cayenne. In a shallow bowl, toss the catfish with milk. Place in bag, a few pieces at a time; seal bag and shake to coat.

3. In a large nonstick skillet, cook catfish over medium heat in oil for 4-5 minutes on each side or until fish flakes easily with a fork and coating is golden brown. Spoon coleslaw onto rolls; top with catfish.

PER SERVING 364 cal., 8 g fat (1 g sat. fat), 53 mg chol., 1,001 mg sodium, 44 g carb., 4 g fiber, 28 g pro. Diabetic Exchanges: 3 starch, 2½ lean meat.

Corny Chicken Wraps

I’m a clinical dietitian, so I like to prepare foods that are both healthy and low-fat. This zippy Tex-Mex wrap is a quick alternative to a taco or sandwich for our on-the-go family. To increase the spicy flavor, use medium or hot salsa.

—SUSAN ALVERSON CHESTER, SD

START TO FINISH: 20 MIN.
MAKES: 6 SERVINGS

1 pound boneless skinless chicken breasts, cut into strips

½ cup chopped green pepper

¼ cup chopped green onions

2 teaspoons canola oil

1½ cups frozen whole kernel corn, thawed

1½ cups salsa

¼ cup sliced ripe olives

½ teaspoon chili powder

6 flour tortillas (8 inches), warmed

1 cup (4 ounces) shredded reduced-fat cheddar cheese

1. In a nonstick skillet, saute the chicken, green pepper and onions in oil for 3-4 minutes or until chicken juices run clear; drain. Stir in the corn, salsa, olives and chili powder. Cook and stir over medium heat for 3-4 minutes or until heated through.

2. Spoon about ½ cup chicken mixture over one side of each tortilla. Sprinkle with cheese; roll up and secure with toothpicks.

PER SERVING 1 wrap equals 363 cal., 11 g fat (4 g sat. fat), 55 mg chol., 740 mg sodium, 38 g carb., 4 g fiber, 26 g pro. Diabetic Exchanges: 3 lean meat, 2½ starch.

Tomato-Basil Chicken Spirals

After tasting a wonderful pasta dish at an Italian restaurant, I experimented until I came up with my tasty version. It’s become one of our favorites. The riper the tomatoes, the better it is!

—SANDRA GIGUERE BREMEN, ME

PREP: 25 MIN. • COOK: 40 MIN.
MAKES: 8 SERVINGS

2 cups finely chopped sweet onion

1 cup chopped fresh basil

4 garlic cloves, minced

1 tablespoon olive oil

5 cups chopped seeded tomatoes

1 can (6 ounces) tomato paste

½ teaspoon crushed red pepper flakes

½ teaspoon salt

¼ teaspoon pepper

1 package (16 ounces) spiral pasta

3 cups cubed cooked chicken

½ cup shredded Parmesan cheese

1. In a large saucepan or Dutch oven, saute the onion, basil and garlic in oil until onion is tender. Stir in the tomatoes, tomato paste, red pepper flakes, salt and pepper. Bring to a boil. Reduce heat; cover and simmer for 30-45 minutes.

2. Meanwhile, cook pasta according to package directions. Add chicken to the tomato mixture; heat through. Drain pasta. Top with chicken mixture; sprinkle with Parmesan cheese.

PER SERVING 373 cal., 6 g fat (2 g sat. fat), 44 mg chol., 291 mg sodium, 53 g carb., 5 g fiber, 27 g pro. Diabetic Exchanges: 3 vegetable, 2½ starch, 2 lean meat.

Flank Steak Pitas

The marinade in this yummy steak sandwich packs so much flavor, you won’t even miss fatty ingredients like cheese or mayo.

—TAMMY KAMINSKI STANWOOD, WA

PREP: 15 MIN. + MARINATING
GRILL: 15 MIN. + STANDING
MAKES: 4 SERVINGS

¼ cup balsamic vinegar

2 tablespoons water

2 tablespoons reduced-sodium soy sauce

1 tablespoon hoisin sauce

2 garlic cloves, minced

1 teaspoon Thai chili sauce

¾ teaspoon pepper

½ teaspoon sesame oil

1 beef flank steak (1 pound)

4 whole pita breads

4 pieces leaf lettuce, torn

¼ teaspoon sesame seeds

1. In a small bowl, combine first eight ingredients. Pour ¼ cup marinade into a large resealable plastic bag; add the beef. Seal bag and turn to coat. Refrigerate for at least 8 hours or overnight. Cover and refrigerate remaining marinade.

2. Drain and discard marinade. Grill beef, covered, over medium heat for 6-8 minutes on each side or until meat reaches desired doneness (for medium-rare, a thermometer should read 145°; medium, 160°; well-done, 170°). Let stand for 10 minutes.

3. Meanwhile, grill pitas, uncovered, over medium heat for 1-2 minutes on each side or until warm. Thinly slice beef across the grain. In a large bowl, toss the beef, lettuce and reserved marinade. Serve in the pitas; sprinkle with sesame seeds.

PER SERVING 1 filled pita equals 362 cal., 10 g fat (4 g sat. fat), 54 mg chol., 703 mg sodium, 39 g carb., 2 g fiber, 28 g pro. Diabetic Exchanges: 3 lean meat, 2½ starch.

Portobello Burgundy Beef

Nothing feels light about this rustic dish! Each bite is filled with mushrooms, beef and carrots draped in a Burgundy sauce. This is comfort food at its finest.

—MELANIE COLEMAN PITTSBURG, CA

PREP: 20 MIN. • COOK: 40 MIN.
MAKES: 4 SERVINGS

¼ cup plus 1 tablespoon all-purpose flour, divided

1 teaspoon dried marjoram, divided

½ teaspoon salt, divided

1 beef top round steak (1 pound), cut into ½-inch cubes

1 tablespoon olive oil

2 cups sliced baby portobello mushrooms

3 garlic cloves, minced

3 medium carrots, cut into ½-inch slices

1 can (14½ ounces) reduced-sodium beef broth, divided

½ cup Burgundy wine or additional reduced-sodium beef broth

1 bay leaf

4 cups cooked egg noodles

1. Place ¼ cup flour, ½ teaspoon marjoram and ¼ teaspoon salt in a large resealable plastic bag. Add beef, a few pieces at a time, and shake to coat. In a large nonstick skillet coated with cooking spray, brown beef in oil.

2. Add mushrooms and garlic; saute until mushrooms are tender. Stir in the carrots, 1½ cups broth, wine, bay leaf, remaining marjoram and salt. Bring to a boil. Reduce heat; cover and simmer 20-30 minutes or until beef and carrots are tender.

3. Combine remaining flour and broth; stir into pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Discard bay leaf. Serve with noodles.

PER SERVING 1 cup beef mixture with 1 cup noodles equals 384 cal., 9 g fat (2 g sat. fat), 98 mg chol., 484 mg sodium, 39 g carb., 3 g fiber, 34 g pro. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, ½ fat.