The Diabetes Comfort Food Cookbook

SERVES 4 SERVING SIZE 2 thighs PREPARATION TIME 40–45 minutes COOK TIME 35 minutes

Some American versions of this traditional Italian comfort dish don’t quite get it right. True chicken cacciatore is a smooth tomato wine sauce flavored with only onion, mushrooms, and garlic. To keep the chicken moist, sauté it with the skin on, but remove it for the final simmer. Keep the flavor in without unnecessary fat. This recipe works best with chicken thighs.

8 (4 ounces each) skin on, bone-in chicken thighs

kosher salt, to taste

freshly ground black pepper, to taste

1 teaspoon olive oil

1 large onion, chopped

8 ounces button mushrooms, sliced

3 garlic cloves, minced

2 tablespoons all-purpose flour

1 cup dry red wine (dry Chianti works well)

1/2 cup low-fat, reduced-sodium chicken broth

2 14 1/2-ounce cans diced tomatoes, undrained

1 tablespoon fresh minced thyme

1 cup fresh chopped basil

1 Season the chicken with salt and pepper. Heat the oil in a large sauté pan or Dutch oven on medium-high heat until shimmering and almost smoking. Add the chicken in two batches, skin side down, until well browned, about 5–6 minutes. Turn over the thighs and brown for another 5–6 minutes. Repeat with the second batch of chicken. Remove the chicken to a plate.

2 Drain off all but 2 teaspoons of the fat. Add the onion and mushrooms to the pan and sauté minimally for about 10 minutes. Add the garlic and sauté until fragrant, about 30 seconds. Sprinkle the onion and mushrooms with the flour until the flour is incorporated into the vegetables, about 30 seconds.

3 Add in the wine, broth, and tomatoes and bring to a boil. Remove the skin from each piece of chicken. Discard the skin. Add the chicken to the pan, nestling it in the sauce. Lower the heat and simmer the chicken for about 30 minutes. Remove the chicken from the sauce, place on a plate, and tent with foil. Raise the heat and add the thyme and additional salt and pepper, as desired. Cook for 3–4 minutes until thick. Add in the fresh basil. Serve the sauce over the chicken.

EXCHANGES/CHOICES

4 Vegetable

3 Lean Meat

2 Fat

Calories 330

Calories from Fat 115

Total Fat 13.0 g

Saturated Fat 3.5 g

Trans Fat 0.0 g

Cholesterol 90 mg

Sodium 450 mg

Total Carbohydrate 20 g

Dietary Fiber 4 g

Sugars 9 g

Protein 30 g

SERVES 4 SERVING SIZE 1/4 recipe PREPARATION TIME 15 minutes COOK TIME 20 minutes

Chicken Paprikash

I’m half Hungarian, so one would hope a good paprikash recipe was handed down to me. And indeed one was. But with a few tweaks here and there, I transformed it into a much healthier dish than my ancestors’ original recipe.

8 ounces uncooked egg noodles

2 teaspoons vegetable oil

1 medium onion, halved and thinly sliced

1 pound boneless, skinless chicken breasts

2 tablespoons sweet Hungarian paprika, divided

1/2 cup low-fat, reduced-sodium chicken broth

1/2 cup low-fat sour cream

1/2 cup nonfat sour cream

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

1 Cook egg noodles according to package directions. Meanwhile, heat the oil in a large skillet over medium heat. Add the onion and sauté for 3–5 minutes, or until the onion softens and turns golden.

2 Coat both sides of the chicken with 1 tablespoon of the paprika. Add the chicken to the skillet and sauté on both sides for a total of 10 minutes.

3 Add the chicken broth, using a wooden spoon to scrape the bottom of the pan. Bring to a simmer, and cook over medium heat to reduce the broth, about 3 minutes. Stir the paprika into the sour creams. Add the salt and pepper. Add the sour cream mixture to the chicken and heat through, without allowing the mixture to boil. Serve over cooked egg noodles.

EXCHANGES/CHOICES

2 1/2 Starch

1/2 Carbohydrate

4 Lean Meat

1/2 Fat

Calories 445

Calories from Fat 100

Total Fat 11.0 g

Saturated Fat 3.8 g

Trans Fat 0.1 g

Cholesterol 125 mg

Sodium 310 mg

Total Carbohydrate 50 g

Dietary Fiber 4 g

Sugars 6 g

Protein 35 g

SERVES 4 SERVING SIZE 1 cup PREPARATION TIME 20 minutes COOK TIME 8 minutes MARINATING TIME 2–24 hours

Chinese Five-Spice Steak with Chinese Noodles

I got hooked on Chinese five-spice while traveling in China several years ago. I was told this blend of exotic spices, including cinnamon and Szechuan peppercorns, is used every day to bring complex flavors to the simplest of foods. This homey stir-fry is simple to prepare, but tastes like you’ve been cooking all day.

1/4 cup hoisin sauce

1 tablespoon reduced-sodium soy sauce

1 teaspoon Chinese fivespice powder

1 pound flank steak, trimmed and cut on the bias into thin slices

2 teaspoons peanut oil

2 tablespoons minced scallions

3 garlic cloves, minced

1 tomato, cut into 6 wedges

1 tablespoon fresh basil, minced

8 ounces cooked Chinese noodles

1 Combine the hoisin sauce, soy sauce, and Chinese fivespice in a zippered plastic bag. Add the flank steak and turn to coat. Marinate the steak in the refrigerator for 2–24 hours.

2 After the steak has marinated, remove from the refrigerator and let the steak come to room temperature. Drain the marinade from the steak.

3 Heat the oil in a wok or heavy skillet over medium-high heat. Add the scallions and garlic and stir-fry for 30 seconds. Add the beef and stir-fry for 5–6 minutes. Add the tomato and basil and stir-fry for 2 minutes. Serve over Chinese noodles.

EXCHANGES/CHOICES

1 1/2 Starch

3 Lean Meat

1/2 Fat

Calories 275

Calories from Fat 90

Total Fat 10.0 g

Saturated Fat 3.1 g

Trans Fat 0.0 g

Cholesterol 55 mg

Sodium 285 mg

Total Carbohydrate 20 g

Dietary Fiber 1 g

Sugars 4 g

Protein 26 g

SERVES 4 SERVING SIZE 1 falafel PREPARATION TIME 15 minutes COOK TIME 25 minutes

Falafel

Long before I ever traveled to the Middle East, my mom prepared homemade falafel for our family. While other families served soups and stews for comfort food, the first choice to soothe us was Mom’s falafel. Thanks Mom!

1 15-ounce can chickpeas, drained and rinsed

1 teaspoon olive oil

1/2 teaspoon ground cumin pinch of cayenne pepper pinch of turmeric

1 garlic clove, crushed

1 tablespoon lemon juice

1 medium carrot, finely grated

1 tablespoon chopped fresh cilantro

SAUCE

1/2 cup plain nonfat Greek yogurt

2 teaspoons sesame tahini

1 teaspoon fresh lemon juice

2 tablespoons chopped fresh mint

1 teaspoon water

dash cayenne

sea salt, to taste

freshly ground black pepper, to taste

4 medium whole-wheat pita breads

1 heart of romaine lettuce, shredded

2 plum tomatoes, thinly sliced

1 Preheat the oven to 400°F. Line a baking sheet with baking parchment. Put the chickpeas in a bowl with the oil and use a potato masher to mash them until smooth. Mix in the cumin, cayenne pepper, turmeric, garlic, lemon juice, carrot, cilantro, and salt and pepper to taste. Alternatively, mix all the ingredients, except the carrot and cilantro, in a food processor. Transfer the mixture to a bowl and stir in the carrot and cilantro.

2 Shape the mixture into 16 flat, round patties, each about 1 1/4 inches across, and place them on the parchmentlined baking sheet. Bake for 15–20 minutes or until crisp and lightly browned, turning them over halfway through the cooking time.

3 About 3 minutes before the falafels have finished cooking, put the pita breads in the oven to warm. Split the breads in half widthwise and gently open out each half to make a pocket.

4 Half-fill the pita bread pockets with the shredded lettuce and sliced tomatoes, then divide the falafels among them. Mix together the yogurt, tahini, lemon juice, mint, cayenne, salt, and pepper to taste, and drizzle over the falafels. Serve hot.

EXCHANGES/CHOICES

3 Starch

1 Vegetable

1 Lean Meat

1/2 Fat

Calories 325

Calories from Fat 55

Total Fat 6.0 g

Saturated Fat 0.8 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 440 mg

Total Carbohydrate 56 g

Dietary Fiber 12 g

Sugars 8 g

Protein 16 g

SERVES 6 SERVING SIZE 1 cup PREPARATION TIME 10 minutes COOK TIME 9 minutes

Gnocchi with Tomatoes, Chickpeas, and Spinach^*

This gnocchi cooks up pillowy soft and the slightly sticky texture holds on to the simple tomato sauce. Perfectly prepared gnocchi are the ultimate comfort food from Italy.

1 pound commercially prepared whole-wheat gnocchi

1 tablespoon olive oil

1 15-ounce can chickpeas, drained and rinsed

1 14 1/2-ounce can diced tomatoes

6 cups fresh baby spinach leaves

1 Bring a large saucepan of lightly salted water to a boil. Add the gnocchi and cook until they float, about 3–5 minutes. Drain and set aside.

2 Meanwhile, heat the oil in a large skillet over medium heat. Add the chickpeas and canned tomatoes and cook for 3–4 minutes. Add the cooked gnocchi and toss gently to coat.

3 Add the spinach and cook, gently stirring, for about 2 minutes until spinach is wilted. Serve immediately.

EXCHANGES/CHOICES

2 1/2 Starch

1 Vegetable

Calories 225

Calories from Fat 30

Total Fat 3.5 g

Saturated Fat 0.5 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 420 mg

Total Carbohydrate 44 g

Dietary Fiber 9 g

Sugars 4 g

Protein 6 g

*Recipe courtesy of Janel Ovrut, MS, RD

Garlic has got to be the most prevalent staple in kitchens around the world. Here are some garlic tips to help you know how to select, handle, and store it to get the best flavor.

• Buy firm, plump heavy heads with tight papery skins. The heavier the garlic is, the juicier and better tasting it will be.

• Avoid garlic with mold, green sprouts, or sunken cloves. All are signs of deterioration.

• Store garlic in a cool, dry place, not in the refrigerator. Discard when it begins to feel soft.

• Set the garlic head on a flat surface and use the heel of your hand to press down until the cloves separate.

• To peel garlic, break the skin with the flat side of a knife. Use just enough pressure to crack the skin, not smash the clove.

• If you have to peel a lot of garlic, drop a whole bunch of heads into boiling water and blanch for 10 seconds. Drain and peel.

SERVES 4 SERVING SIZE 3 ounces PREPARATION TIME 5 minutes COOK TIME 6–8 minutes

Greek Lamb Chops

The first memory I have of really good lamb chops was on my first visit to Greece many years ago. Fresh lemon juice, garlic, and oregano add tons of flavor to the lamb. While you might not be able to hop a plane to Greece tomorrow, bring a little bit of it into your home with this wonderful dish.

3 teaspoons fresh lemon juice

2 teaspoons dried oregano leaves

2 teaspoons minced garlic

1/2 teaspoon kosher salt

1/4 teaspoon freshly ground black pepper

4 (3 ounces each) lean boneless loin lamb chops, trimmed of fat

1 In a small bowl, combine the lemon juice, oregano, garlic, salt, and pepper. Mix well.

2 Place the lamb chops on a broiler pan. Rub each side of the lamb chops with the garlic oregano mixture. Broil about 4 inches from the heat for about 4–5 minutes per side until cooked to your liking.

EXCHANGES/CHOICES

3 Lean Meat

Calories 125

Calories from Fat 45

Total Fat 5.0 g

Saturated Fat 2.0 g

Trans Fat 0.0 g

Cholesterol 55 mg

Sodium 285 mg

Total Carbohydrate 1 g

Dietary Fiber 0 g

Sugars 0 g

Protein 18 g

Oregano is indispensable in many cuisines across the world. It is used throughout the Middle East, Mexico, and Mediterranean countries. With such a robust flavor, peppery bite, and zing, it really makes dishes sparkle. Here’s how to get the most out of oregano in your cooking.

• Oregano is excellent when it is dried.

• You will most likely find dried Greek oregano and dried Mexican oregano. Use Greek oregano in Mediterranean dishes where the flavors are more subtle, and Mexican oregano in spicier foods, as its flavor is more pronounced and intense.

• If you have an excess of fresh oregano from your summer garden, you can dry the leaves. Just tie the stems together and hang in a warm, dry well ventilated place.

• Add dried oregano to the woody flavor of sautéed mushrooms.

• Add a few fresh oregano leaves to a tossed salad.

SERVES 8 SERVING SIZE 1/2 quesadilla PREPARATION TIME 10 minutes COOK TIME 10–15 minutes

Grilled Pork and Cheese Quesadillas

A Mexican favorite can now be yours. When a quesadilla is grilled rather than prepared in an indoor oven, the result is smoky, rich-flavored quesadilla. If you can’t grill outside, this works great prepared on a stovetop grill pan.

1 teaspoon olive oil

1/2 cup minced onion

2 teaspoons minced garlic

1 pound ground pork loin

8 6-inch corn or whole-wheat tortillas

1 cup reduced-fat Mexican cheese blend

3 scallions, thinly sliced

1 3-ounce can chopped mild or hot green chilies

GARNISH

1/2 cup nonfat Greek yogurt

1/2 cup prepared mild or hot salsa

1 cup diced tomatoes

1 Prepare an outdoor grill for medium heat. Heat the oil in a large skillet over medium heat. Add the onion and sauté for 3 minutes. Add the garlic and sauté for 1 minute. Add the pork and sauté for 5–6 minutes. Drain any excess fat.

2 On two baking sheets, lay out 4 tortillas. Spray tops lightly with oil. Flip over. Spread 1/2 cup of pork evenly over the tortilla. Sprinkle with cheese, scallions, and chilies. Top all the tortillas with the remaining tortillas to form a quesadilla and press together lightly. Spray lightly with oil.

3 When the grill is hot, place quesadillas on the grill. Grill for 5–7 minutes on each side. During some of this time, you may cover the grill to help melt the cheese and brown the quesadillas. When the first side is golden, flip over and grill the other side. Cut into wedges and serve with yogurt, salsa, and tomatoes.

EXCHANGES/CHOICES

1/2 Starch

1 Vegetable

2 Lean Meat

1/2 Fat

Calories 185

Calories from Fat 55

Total Fat 6.0 g

Saturated Fat 2.2 g

Trans Fat 0.0 g

Cholesterol 40 mg

Sodium 265 mg

Total Carbohydrate 16 g

Dietary Fiber 3 g

Sugars 3 g

Protein 18 g

SERVES 8 SERVING SIZE 1 cup PREPARATION TIME 20 minutes COOK TIME 45 minutes

Indian Lamb Curry

Perfectly cooked cauliflower and tender chunks of lamb in a thick and luscious curry sauce will satisfy your cravings for a different weeknight meal.

1 teaspoon olive oil

12 ounces well-trimmed boneless lamb loin, cut into 3/4-inch chunks

1 medium onion, finely chopped

4 cloves garlic, minced

1 tablespoon grated fresh ginger

1 tablespoon curry powder

4 cups cauliflower florets

1 cup no-salt-added canned crushed tomatoes

salt, to taste

2 cups water

1/4 cup golden raisins

1 1/2 cups frozen peas

1/3 cup chopped cilantro

2 tablespoons flour

2 tablespoons water

1/2 cup plain nonfat Greek yogurt

1 Heat oil in Dutch oven over medium heat. Add lamb and cook until browned, about 5 minutes. With slotted spoon, transfer lamb to bowl or plate.

2 Add onion, garlic, and ginger to pan and cook, stirring frequently, until onion is tender, about 5 minutes. Add curry powder and cauliflower, stirring to coat.

3 Add tomatoes, salt, and water to pan and bring to a boil. Return lamb to pan and reduce to a simmer. Cover and cook until lamb and cauliflower are tender, about 40 minutes.

4 Add the raisins, peas, and cilantro, and cook until peas are heated through, about 3 minutes. Stir flour and water together in small bowl. Add to the lamb and simmer for 5 minutes, until slightly thickened. Turn off the heat and stir the yogurt into pan.

EXCHANGES/CHOICES

1 Carbohydrate

2 Lean Meat

Calories 155

Calories from Fat 40

Total Fat 4.5 g

Saturated Fat 1.6 g

Trans Fat 0.0 g

Cholesterol 35 mg

Sodium 70 mg

Total Carbohydrate 16 g

Dietary Fiber 4 g

Sugars 7 g

Protein 13 g

SERVES 6 SERVING SIZE 1 thigh PREPARATION TIME 7 minutes COOK TIME 30 minutes

Jamaican Chicken Thighs

This flavorful dish will transport you to a more exotic location, without ever leaving your kitchen. Make this rub as spicy as you desire. The rub is great for so many other foods, such as flank steak or pork tenderloin. Make the rub and store it for no more than 1 year.

RUB

1 tablespoon garlic powder

2 teaspoons onion powder

2 teaspoons allspice

1 teaspoon thyme leaves

1 teaspoon ground ginger

1/2 teaspoon ground nutmeg

1/2 teaspoon cayenne pepper

1/4 teaspoon salt

1/8 teaspoon freshly ground black pepper

6 skinless, bone-in chicken thighs

2 teaspoons canola oil

1 Preheat the oven to 350°F. Line a baking sheet with foil or parchment paper. Set aside.

2 Combine the rub ingredients in a small bowl. Coat both sides of the chicken thighs with the rub.

3 Heat the canola oil in a 12-inch skillet over mediumhigh heat. Add the chicken thighs and cook one side for 5 minutes. Turn and continue to cook on the other side for about 3–4 minutes.

4 Remove the chicken from the skillet and place on the prepared baking sheet. Continue to roast the chicken in the oven for 20 minutes or until chicken is cooked through and no traces of pink remain. The juices should run clear.

EXCHANGES/CHOICES

2 Lean Meat

1/2 Fat

Calories 125

Calories from Fat 65

Total Fat 7.0 g

Saturated Fat 1.7 g

Trans Fat 0.0 g

Cholesterol 45 mg

Sodium 140 mg

Total Carbohydrate 3 g

Dietary Fiber 0 g

Sugars 1 g

Protein 13 g

SERVES 4 SERVING SIZE 1 cup PREPARATION TIME 30 minutes COOK TIME 17 minutes

Malaysian Shrimp with Pineapple

Take a spin on the exotic side with this coriander and cumin scented shrimp dish. The shrimp are bathed in a slightly sweet sauce with the delightful creaminess from the coconut milk. Try this dish with sea scallops, too.

2 teaspoons canola oil

1 onion, thinly sliced

3 garlic cloves, minced

1 teaspoon ground cumin

1 teaspoon turmeric

1 teaspoon ground coriander

1/8 to 1/4 teaspoon crushed red pepper flakes

2 tablespoons light soy sauce

1 tablespoon light brown sugar

1/3 cup light coconut milk

1 pound large shrimp, peeled and deveined

2 cups fresh pineapple chunks

2 scallions, thinly sliced

1 Heat the oil in a wok or heavy skillet over mediumhigh heat. Add the onion and garlic and stir-fry for 5 minutes until the onion begins to soften. Add the cumin, turmeric, coriander, and red pepper flakes. Stir-fry for 2 minutes.

2 Whisk together the soy sauce, brown sugar, and coconut milk in a small bowl and add to the wok. Lower the heat, cover, and simmer for 5 minutes.

3 Add the shrimp into the sauce and simmer gently, uncovered, for 3–4 minutes until the shrimp are almost cooked through.

4 Add in the pineapple and scallions and cook for 1 minute.

EXCHANGES/CHOICES

1 Fruit

1 Vegetable

2 Lean Meat

Calories 180

Calories from Fat 40

Total Fat 4.5 g

Saturated Fat 1.1 g

Trans Fat 0.0 g

Cholesterol 130 mg

Sodium 450 mg

Total Carbohydrate 20 g

Dietary Fiber 2 g

Sugars 14 g

Protein 16 g

Asian Flavors

Asian-flavored recipes call for a pantry stocked with a few bold ingredients. Here are some staples to have on hand to bring out the best of Asian-inspired recipes in your kitchen:

GINGER

Fresh ginger is a cornerstone of true Asian cooking. Good ginger is rock hard, with a skin that is taut across the bulb and looks shiny. You don’t need to peel ginger if you are using it in a marinade.

The best way to grate ginger is to purchase a micro plane or ginger grater. A micro plane allows you to grate the ginger into a paste but does not capture the ginger juices. A traditional ginger grater is usually made of porcelain. You can grate ginger on its grating holes. The holes are surrounded by a well that captures the ginger juices, which can then be added back to your recipe for delicious flavor.

SCALLIONS

Scallions are very important to Asian cooking. For best results, smash the scallion pieces with the broad side of a knife to release its flavor before you chop it. Use the whole length of a scallion except for its bearded root and any straggly stalks.

SOY SAUCE

Soy sauce is the most critical ingredient in Asian cooking. Buy low-sodium varieties that are brewed. Non-brewed soy sauces contain way too many chemicals. Buy and taste several before you decide what you like.

SIMPLE ASIAN ADD-INS

• Add grated ginger and scallions to homemade or canned chicken broth to enhance flavor.

• Julienne ginger and scallions to top fish filets before cooking.

• Add soy sauce, minced ginger, and scallions to your favorite meatloaf recipe.

• Stuff a chicken with slices of ginger before roasting.

SERVES 7 SERVING SIZE 1 cup PREPARATION TIME 15 minutes COOK TIME 35 minutes

Provençal Fish Stew

France’s fish stews are the ultimate comfort food. A hearty bowl of stew just needs a chunk of whole-grain bread and you have a meal.

2 teaspoons olive oil

1 large onion, chopped

3 garlic cloves, minced

2 celery stalks, minced

1 28-ounce can whole tomatoes, undrained

1 cup low-fat, reduced-sodium chicken broth

1/2 cup dry white wine

2 tablespoons tomato paste

1 teaspoon sweet paprika

1 teaspoon dried thyme

1/2 teaspoon celery seed

1 bay leaf

1/4 teaspoon cayenne pepper

1 pound cod, skinned, and cubed into 1 1/2-inch pieces

3/4 pound large shrimp, peeled and deveined, tails left on or off

1/2 cup fresh chopped basil

sea salt, to taste

freshly ground black pepper, to taste

1 Heat the oil in a large saucepan over medium-high heat. Add the onion, garlic, and celery and sauté for 5 minutes.

2 Add the whole tomatoes and juices to a large bowl. Crush the tomatoes with your hands until coarsely chopped. Add the tomatoes, broth, wine, tomato paste, paprika, dried thyme, celery seed, bay leaf, and cayenne pepper to the pot. Bring to a boil, lower the heat, and simmer uncovered for about 30–35 minutes.

3 Add the cod and shrimp to the pot and raise the heat to medium. Cook 5 minutes or until the cod is opaque and the shrimp turn pink. Turn off heat, discard the bay leaf, and add in the basil, salt, and pepper.

EXCHANGES/CHOICES

2 Vegetable

2 Lean Meat

Calories 145

Calories from Fat 20

Total Fat 2.5 g

Saturated Fat 0.4 g

Trans Fat 0.0 g

Cholesterol 85 mg

Sodium 390 mg

Total Carbohydrate 10 g

Dietary Fiber 2 g

Sugars 5 g

Protein 20 g

SERVES 4 SERVING SIZE 1 chicken thigh, 1 cup vegetables PREPARATION TIME 10 minutes COOK TIME 30 minutes

Spanish Chicken with Red Peppers

Smoked paprika is the ultimate comfort food spice in Spain. It’s easy to find in the grocery or specialty food markets, as well as by mail order. The smoky aroma of chicken and vegetables all simmering together is one-pot comfort.

1 pound boneless, skinless chicken thighs

kosher salt, to taste

freshly ground black pepper, to taste

3 teaspoons olive oil, divided

2 large onions, halved and thinly sliced

2 medium red bell peppers, thinly sliced

1/4 cup diced prosciutto

2 garlic cloves, minced

1/2 teaspoon smoked paprika

1 14 1/2-ounce can diced tomatoes, undrained

10 pitted black olives, halved

1/4 cup finely minced parsley

1 Sprinkle the chicken thighs with salt and pepper. Heat 2 teaspoons of the olive oil in a large skillet over mediumhigh heat. Add the chicken thighs and sear on both sides for about 5 minutes per side. Remove the chicken from the skillet and set aside.

2 Add the remaining 1 teaspoon of olive oil to the skillet. Add in the onions, peppers, and prosciutto and sauté for about 10 minutes. Add in the garlic and paprika and sauté for 2 minutes. Add in the tomatoes and bring to a boil.

3 Add back the chicken, cover, and reduce heat to low. Simmer for about 10 minutes. Uncover and cook over high heat until most of the liquid evaporates. Add in the olives and parsley and heat through.

EXCHANGES/CHOICES

3 Vegetable

3 Lean Meat

2 Fat

Calories 295

Calories from Fat 125

Total Fat 14.0 g

Saturated Fat 3.2 g

Trans Fat 0.0 g

Cholesterol 75 mg

Sodium 380 mg

Total Carbohydrate 21 g

Dietary Fiber 5 g

Sugars 10 g

Protein 24 g

SERVES 4 SERVING SIZE 1 cup PREPARATION TIME 20 minutes COOK TIME 11 minutes

Sweet and Sour Pork

When I was in Asia, I discovered just how light and tasty sweet and sour dishes could be. Honestly, I always avoided ordering them in America; the overwhelming sweet taste and high-fat content just doesn’t work for me. After that trip I developed a recipe reminiscent of what I tasted overseas: delightfully healthy with a balanced sweet and sour flavor.

SAUCE

1/2 cup unsweetened pineapple juice

5 tablespoons red wine vinegar

2 tablespoons sugar

2 teaspoons reduced-sodium soy sauce

2 teaspoons fresh peeled grated ginger

2 garlic cloves, minced

2 tablespoons tomato sauce

1/2 teaspoon Worcestershire sauce

1 tablespoon cornstarch or arrowroot

2 teaspoons canola or peanut oil, divided

3/4 pound lean pork tenderloin, cut into 3/4-inch cubes

1/2 large red onion, thinly sliced

1 red bell pepper, cored, seeded, and thinly sliced

1 green bell pepper, cored, seeded, and thinly sliced

1/2 cup canned (waterpacked) or fresh pineapple chunks

1 To prepare the sauce, combine all the sauce ingredients in a measuring cup or small bowl and whisk together until combined. Set aside.

2 Heat 1 teaspoon of the oil in a large wok over mediumhigh heat. Add the pork and stir-fry for about 4–5 minutes, until pork is cooked through. Remove the pork from the wok. Add the remaining 1 teaspoon of oil and add in the onion and pepper. Stir-fry for about 5 minutes until the vegetables soften.

3 Add back the pork and the sauce. Mix well. Cook for 1 minute until sauce thickens. Add in the pineapple chunks.

EXCHANGES/CHOICES

1 1/2 Carbohydrate

2 Lean Meat

Calories 205

Calories from Fat 40

Total Fat 4.5 g

Saturated Fat 1.0 g

Trans Fat 0.0 g

Cholesterol 45 mg

Sodium 180 mg

Total Carbohydrate 23 g

Dietary Fiber 2 g

Sugars 15 g

Protein 18 g

SERVES 8 SERVING SIZE 1/8 tart PREPARATION TIME 30 minutes COOK TIME 50 minutes

Vegetable Provençal Tart

A friend of mine owns a cooking school in Arles, France, and each time I visit, she makes me her fabulous vegetable tart. Hers is a bit higher in fat, but I trimmed it down a bit. All the flavor, but not all the fat.

nonstick cooking spray

1 large sweet Vidalia onion, halved and sliced into 1/3-inch pieces

1 teaspoon good-quality balsamic vinegar

1 1/2 cups all-purpose flour

1 1/2 teaspoons chopped fresh thyme

1/2 teaspoon kosher salt, divided

1/3 cup ice water

2 tablespoons olive oil

1 tablespoon Dijon mustard

1 medium (8 ounces) zucchini, cut diagonally into 1/8-inch long slices

1/2 teaspoon black pepper, divided

2 medium tomatoes, cut into 1/4-inch slices

2 tablespoons freshly grated Parmesan cheese

1/4 cup chopped fresh basil

1 Coat large nonstick skillet with nonstick cooking spray and set over medium-high heat until hot. Reduce heat to medium-low and sauté onion until very soft and golden, about 20 minutes. Add the balsamic vinegar and sauté for another 5 minutes. Transfer to plate.

2 Preheat oven to 400°F. Mix flour, thyme, and 1/4 teaspoon salt in a large bowl. Stir in water and oil, just until a soft dough forms. Lightly sprinkle work surface with flour and roll out dough with a rolling pin into a 16 × 10-inch rectangle or 13-inch round. Fold in half and transfer to 12 × 6-inch tart pan or 9-inch round tart pan with removable bottom. Trim the edges. Spread the Dijon mustard evenly over the bottom of the tart with the back of a spoon.

3 Lightly coat skillet again with nonstick cooking spray and set over medium heat. Add zucchini to the skillet with 1/4 teaspoon black pepper and sauté until golden, 5–7 minutes.

4 Arrange a layer of tomatoes, followed by the zucchini, another layer of the remaining tomatoes, and the onion, overlapping them slightly on the bottom of the tart. Sprinkle with remaining 1/4 teaspoon salt, 1/4 teaspoon black pepper, and the Parmesan cheese. Bake for about 20 minutes until tart is a lightly golden brown. Remove from the oven and sprinkle the top with the basil and return to the oven for 3 more minutes. Let the tart cool for 5 minutes, then slice into wedges and serve.

EXCHANGES/CHOICES

1 Starch

1 Vegetable

1 Fat

Calories 150

Calories from Fat 40

Total Fat 4.5 g

Saturated Fat 0.8 g

Trans Fat 0.0 g

Cholesterol 0 mg

Sodium 185 mg

Total Carbohydrate 25 g

Dietary Fiber 2 g

Sugars 5 g

Protein 4 g