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Marinated Mushrooms & Artichokes

Ingredients

• 2 pounds medium fresh mushrooms, halved

• 2 cans (14 ounces each) water-packed quartered artichoke hearts, drained

• 1-1/2 cups water

• 1 cup cider vinegar

• 1/2 cup olive oil

• 1 bay leaf

• 1-1/2 teaspoons salt

• 1-1/2 teaspoons minced fresh tarragon or 1/2 teaspoon dried tarragon

• 1-1/2 teaspoons minced fresh thyme or 1/2 teaspoon dried thyme

• 1 garlic clove, minced

• 1 tablespoon minced fresh parsley

• Additional parsley

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Directions

• In a nonreactive bowl, combine first 12 ingredients. Refrigerate, covered, to allow flavors to blend, 3-4 hours. Serve with additional parsley.

Nutrition Facts 1/2 cup: 43 calories, 1g fat (0 saturated fat), 0 cholesterol, 162mg sodium, 5g carbohydrate (0 sugars, 0 fiber), 3g protein. Diabetic Exchanges: 1 vegetable.

Alfredo Seafood Fettuccine

Ingredients

• 8 ounces uncooked fettuccine

• 1 envelope Alfredo sauce mix

• 1 package (8 ounces) imitation crabmeat

• 6 ounces bay scallops

• 6 ounces uncooked medium shrimp, peeled and deveined

• 1 tablespoon plus 1-1/2 teaspoons butter

• 1/8 to 1/4 teaspoon garlic powder

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Directions

• Cook fettuccine according to package directions. Meanwhile, prepare Alfredo sauce according to package directions.

• In a large skillet, saute the crab, scallops and shrimp in butter for 2-3 minutes or until scallops are opaque and shrimp turn pink. Stir into Alfredo sauce. Season with garlic powder. Cook and stir for 5-6 minutes or until thickened. Drain fettuccine; top with seafood mixture.

Hoisin & Honey Glazed Salmon

Ingredients

• 3 tablespoons hoisin sauce

• 3 tablespoons honey

• 1 tablespoon unsweetened pineapple juice

• 4 salmon fillets (6 ounces each)

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Directions

• Preheat broiler. Mix hoisin sauce, honey and pineapple juice.

• Place salmon in a foil-lined 15x10x1-in. baking pan. Broil 4-5 in. from heat 12-14 minutes or until fish just begins to flake easily with a fork. Baste occasionally with 1/4 cup hoisin mixture during the last 6 minutes of cooking. Serve with remaining sauce.

Nutrition Facts 1 fillet with 1 tablespoon sauce: 341 calories, 16g fat (3g saturated fat), 86mg cholesterol, 280mg sodium, 19g carbohydrate (17g sugars, 0 fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1 starch.

Broccoli-Pasta Side Dish

Ingredients

• 2-1/2 pounds fresh broccoli

• 2 garlic cloves, minced

• 1/3 cup olive oil

• 1 tablespoon butter

• 1 teaspoon salt

• 1/4 teaspoon pepper

• Pinch cayenne pepper

• 8 ounces linguine or thin spaghetti, cooked and drained

• Grated Romano or Parmesan cheese

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Directions

• Cut florets and tender parts of broccoli stems into bite-sized pieces. In a large skillet, saute broccoli with garlic, oil, butter, salt, pepper and cayenne over medium heat for about 10 minutes or until just tender, stirring frequently. Place hot pasta in a serving dish; top with the broccoli mixture. Sprinkle with cheese.

Nutrition Facts 1 each: 313 calories, 15g fat (3g saturated fat), 5mg cholesterol, 464mg sodium, 37g carbohydrate (5g sugars, 7g fiber), 11g protein.

Parmesan Butternut Squash

Ingredients

• 1 medium butternut squash (about 3 pounds), peeled and cut into 1-inch cubes

• 2 tablespoons water

• 1/2 cup panko bread crumbs

• 1/2 cup grated Parmesan cheese

• 1/4 teaspoon salt

• 1/8 teaspoon pepper

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Directions

• Place squash and water in a large microwave-safe bowl. Microwave, covered, on high 15-17 minutes or until tender; drain.

• Preheat broiler. Transfer squash to a greased 15x10x1-in. baking pan. Toss bread crumbs with cheese, salt and pepper; sprinkle over squash. Broil 3-4 in. from heat 1-2 minutes or until topping is golden brown.

Editor's Note This recipe was tested in a 1,100-watt microwave.

Nutrition Facts 3/4 cup: 112 calories, 2g fat (1g saturated fat), 4mg cholesterol, 168mg sodium, 23g carbohydrate (5g sugars, 6g fiber), 4g protein. Diabetic Exchanges: 1-1/2 starch.

Grilled Prosciutto Asparagus

Ingredients

• 12 thin slices prosciutto (about 6 ounces)

• 1 log (4 ounces) fresh goat cheese, softened

• 24 fresh asparagus spears (1-1/2 to 2 pounds), trimmed

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Directions

• Cut each prosciutto slice crosswise in half. Spread each piece with about 1 teaspoon cheese; wrap around an asparagus spear.

• Place on an oiled grill rack over medium heat, seam side down. Grill, covered, until prosciutto is lightly browned, 6-8 minutes, turning once.

Nutrition Facts 1 serving: 27 calories, 1g fat (1g saturated fat), 10mg cholesterol, 158mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 3g protein.

Berry Splash Smoothies

• 1/4 cup fat-free milk

• 1 cup cherry yogurt

• 2 cups frozen unsweetened mixed berries

• 1/4 cup fresh blueberries, divided

• Sugar, optional

• 3 tablespoons vanilla yogurt

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Directions

• In a blender, combine the milk, cherry yogurt, mixed berries, half of the blueberries and sugar if desired; cover and process until smooth. Stir if necessary. Pour into chilled glasses. Spoon vanilla yogurt over the top; sprinkle with remaining blueberries.

Nutrition Facts 3/4 cup: 157 calories, 1g fat (1g saturated fat), 6mg cholesterol, 59mg sodium, 32g carbohydrate (27g sugars, 2g fiber), 5g protein.

Kale Salad

Ingredients

• 10 cups sliced kale (about 1 bunch)

• 1 medium apple, thinly sliced

• 3 tablespoons olive oil

• 2 tablespoons lemon juice

• 1 teaspoon salt

• 1/2 teaspoon pepper

• 1/4 cup crumbled feta cheese

• 1/4 cup salted pumpkin seeds or pepitas

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Directions

• Place kale in a large bowl. With clean hands, massage kale until leaves become soft and darkened, about 2-3 minutes; stir in apple.

• In a small bowl, whisk oil, lemon juice, salt and pepper until blended. Drizzle over salad; toss to coat. Sprinkle with cheese and pumpkin seeds.

Nutrition Facts 1-1/4 cups: 113 calories, 9g fat (2g saturated fat), 2mg cholesterol, 381mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 4g protein. Diabetic Exchanges: 2 fat, 1/2 starch.