Nutrition Facts
3/4 cup: 160 calories, 14g fat (3g saturated fat), 11mg cholesterol, 265mg sodium, 6g carbohydrate (4g sugars, 1g fiber), 4g protein. Diabetic Exchanges: 3 fat, 1 vegetable.
I used fresh mozzarella for the first time last year and loved it. I wanted to incorporate it into as many dishes as possible and came up with this salad. It has quickly become a mainstay at my house. —Jennifer Klann, Corbett, Oregon
Ingredients
3 medium tomatoes, chopped
1 English cucumber, quartered and cut into 1/4-inch slices
1 small green pepper, chopped
1/4 cup thinly sliced onions
12 pitted Greek olives, sliced
2 tablespoons minced fresh parsley
1 tablespoon minced fresh basil
1/3 cup olive oil
2 tablespoons red wine vinegar
2 tablespoons balsamic vinegar
1 teaspoon sugar
1/2 teaspoon salt
1/2 teaspoon dried oregano
1/4 teaspoon pepper
4 ounces fresh mozzarella cheese, cubed
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Directions
In a large bowl, combine tomatoes, cucumber, green pepper, onions, olives, parsley and basil. In a small bowl, whisk oil, vinegars, sugar, salt, oregano and pepper. Pour over salad; toss to coat.Cover and refrigerate for at least 15 minutes. Just before serving, toss in cheese. Serve with a slotted spoon.
Nutrition Facts 3/4 cup: 160 calories, 14g fat (3g saturated fat), 11mg cholesterol, 265mg sodium, 6g carbohydrate (4g sugars, 1g fiber), 4g protein. Diabetic Exchanges: 3 fat, 1 vegetable.
Nutrition Facts
1-1/3 cups: 291 calories, 7g fat (2g saturated fat), 46mg cholesterol, 214mg sodium, 34g carbohydrate (5g sugars, 3g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 0.500 fat.
This easy stir-fry combines the pasta with green pepper, mushrooms and tomatoes in an Italian-style sauce. I made up this recipe one evening, and it was a big hit with my family. —Janeen Longfellow, Wolcottville, Indiana
Total Time Prep/Total Time: 30 min. Makes 6 servings
Ingredients
8 ounces uncooked penne pasta
1 pound boneless skinless chicken breasts, cut into 1/2-inch pieces
1 small green pepper, julienned
1/2 cup chopped onion
1 garlic clove, minced
1 tablespoon olive oil
1 cup sliced fresh mushrooms
1 cup halved cherry or grape tomatoes
1 can (8 ounces) pizza sauce
1/2 teaspoon Italian seasoning
1/3 cup shredded part-skim mozzarella cheese
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Directions
Cook pasta according to package directions; drain. In a nonstick wok, stir-fry the chicken, pepper, onion and garlic in oil until chicken is no longer pink. Add the pasta, mushrooms, tomatoes, sauce and seasoning; heat through. Remove from heat. Sprinkle with cheese; let stand until melted.
Nutrition Facts 1-1/3 cups: 291 calories, 7g fat (2g saturated fat), 46mg cholesterol, 214mg sodium, 34g carbohydrate (5g sugars, 3g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 0.500 fat.
Nutrition Facts
1 chicken thigh with 2 tablespoons cooking juices: 203 calories, 11g fat (3g saturated fat), 76mg cholesterol, 346mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.
The key to this savory chicken is the combination of garlic and fresh rosemary and thyme. I like to serve it with mashed potatoes or crusty Italian bread. —Jan Valdez, Lombard, Illinois
Total Time Prep/Total Time: 30 min.
Makes 6 servings
Ingredients
6 boneless skinless chicken thighs (about 1-1/2 pounds)
1/2 teaspoon salt
1/4 teaspoon pepper
1 tablespoon olive oil
10 garlic cloves, peeled and halved
2 tablespoons brandy or chicken stock
1 cup chicken stock
1 teaspoon minced fresh rosemary or 1/4 teaspoon dried rosemary, crushed
1/2 teaspoon minced fresh thyme or 1/8 teaspoon dried thyme
1 tablespoon minced fresh chives
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Directions
Sprinkle chicken with salt and pepper. In a large cast-iron or other heavy skillet, heat oil over medium-high heat. Brown chicken on both sides. Remove from pan.
Remove skillet from heat; add halved garlic cloves and brandy. Return to heat; cook and stir over medium heat until liquid is almost evaporated, 1-2 minutes.
Stir in stock, rosemary and thyme; return chicken to pan. Bring to a boil. Reduce heat; simmer, uncovered, until a thermometer reads 170°, 6-8 minutes. Sprinkle with chives.
Nutrition Facts 1 chicken thigh with 2 tablespoons cooking juices: 203 calories, 11g fat (3g saturated fat), 76mg cholesterol, 346mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 1/2 fat.
Nutrition Facts
1 cup: 180 calories, 4g fat (1g saturated fat), 4mg cholesterol, 443mg sodium, 29g carbohydrate (7g sugars, 7g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1 lean meat.
This minestrone soup recipe is special to me because it’s one of the few dinners my entire family loves. And I can feel good about serving it because it’s full of nutrition and low in fat. —Lauren Brennan, Hood River, Oregon
Total Time Prep: 25 min. Cook: 40 min. Makes 11 servings (2-3/4 quarts)
Ingredients
2 large carrots, diced
2 celery ribs, chopped
1 medium onion, chopped
1 tablespoon olive oil
1 tablespoon butter
2 garlic cloves, minced
2 cans (14-1/2 ounces each) reduced-sodium chicken broth
2 cans (8 ounces each) no-salt-added tomato sauce
1 can (16 ounces) kidney beans, rinsed and drained
1 can (15 ounces) chickpeas, rinsed and drained
1 can (14-1/2 ounces) diced tomatoes, undrained
1-1/2 cups shredded cabbage
1 tablespoon dried basil
1-1/2 teaspoons dried parsley flakes
1 teaspoon dried oregano
1/2 teaspoon pepper
1 cup uncooked whole wheat elbow macaroni
11 teaspoons grated Parmesan cheese
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Directions
In a large saucepan, saute the carrots, celery and onion in oil and butter until tender. Add garlic; cook 1 minute longer.
Stir in the broth, tomato sauce, beans, chickpeas, tomatoes, cabbage, basil, parsley, oregano and pepper. Bring to a boil. Reduce heat; cover and simmer for 15 minutes. Add macaroni; cook, uncovered, 6-8 minutes or until macaroni and vegetables are tender.
Ladle soup into bowls. Sprinkle with cheese. Freeze option: Before adding cheese, freeze cooled soup in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little broth or water if necessary.
MINESTRONE SOUP TIPS What goes with minestrone soup? Crisp salads, a warm loaf of bread or fresh, Italian-inspired sandwiches like this basil-tomato grilled cheese are all tasty sides that go with minestrone soup. Also, be sure to check out these soup side recipes. They will turn your minestrone soup into a full-blown meal.What is the difference between vegetable soup and minestrone soup? When comparing these two types of soup, there are a few qualities to look out for. Minestrone soup is heartier than traditional vegetable soup. While minestrone contains similar vegetables to vegetable soup, the addition of pasta and beans makes it more filling. That being said, both are considered healthy recipe options, as they're under 200 calories per cup. Looking for a different spoonful? There are plenty more soup recipes to check out.Can I add other vegetables to minestrone soup? Yes, you can add other vegetables to minestrone soup. As one of our favorite vegetarian recipes, the more veggies the merrier. We recommend throwing in peas and zucchini for extra goodness.How do you thicken minestrone soup? You can thicken minestrone soup by adding 2-4 tablespoons of tomato paste. A larger amount of beans, cheese or other veggies can also help thicken the soup up.How long does homemade minestrone soup last in the fridge? You can keep minestrone soup in the fridge for up to a week. Freeze minestrone if you'd like to enjoy it longer.Can I freeze minestrone? Minestrone freezes terrifically! Let the soup cool completely and freeze it in a freezer-safe container (without the cheese!). Label and keep in the freezer for up to six months. To use, thaw overnight in the refrigerator, then slowly warm in a pan on the stove, stirring and adding more broth as necessary. Add cheese just before serving. Enjoy!Why is it called minestrone? A thick vegetable soup, "minestrone" comes from the Italian word "minestra", which means "soup".
Nutrition Facts 1 cup: 180 calories, 4g fat (1g saturated fat), 4mg cholesterol, 443mg sodium, 29g carbohydrate (7g sugars, 7g fiber), 8g protein. Diabetic Exchanges: 2 starch, 1 lean meat.
Nutrition Facts
1-1/4 cups: 109 calories, 11g fat (1g saturated fat), 0 cholesterol, 343mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
For an Italian twist on salad, I mix greens with red onion, mushrooms, olives, pepperoncini, lemon juice and seasoning. Add tomatoes and carrots if you like. —Deborah Loop, Clinton Township, Michigan
Italian Salad with Lemon Vinaigrette
Total Time Prep/Total Time: 20 min. Makes 8 servings (1/2 cup vinaigrette)
For an Italian twist on salad, I mix greens with red onion, mushrooms, olives, pepperoncini, lemon juice and Italian seasoning. Add tomatoes and carrots if you like. —Deborah Loop, Clinton Township, Michigan
Ingredients
1 package (5 ounces) spring mix salad greens
1 small red onion, thinly sliced
1 cup sliced fresh mushrooms
1 cup assorted olives, pitted and coarsely chopped
8 pepperoncini
Optional toppings: Chopped tomatoes, shredded carrots and grated Parmesan cheese
vinaigrette:
1/3 cup extra virgin olive oil
3 tablespoons lemon juice
1 teaspoon Italian seasoning
1/4 teaspoon salt
1/4 teaspoon pepper
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Directions
In a large bowl, combine the first five ingredients; toss lightly. If desired, add toppings.
In a small bowl, whisk vinaigrette ingredients until blended. Serve with salad.
Nutrition Facts 1-1/4 cups: 109 calories, 11g fat (1g saturated fat), 0 cholesterol, 343mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 1g protein. Diabetic Exchanges: 2 fat, 1 vegetable.
Nutrition Facts
1 piece: 177 calories, 6g fat (4g saturated fat), 41mg cholesterol, 80mg sodium, 25g carbohydrate (18g sugars, 0 fiber), 6g protein. Diabetic Exchanges: 1 starch, 1/2 fat-free milk, 1 fat.
This is the perfect guilt-free version of a classic dessert. My friends even say that they prefer my lighter recipe over other tiramisu.—Ale Gambini, Beverly Hills, California
Total Time Prep: 25 min. + chilling Makes 9 servings
Ingredients
1/2 cup heavy whipping cream
2 cups vanilla yogurt
1 cup fat-free milk
1/2 cup brewed espresso or strong coffee, cooled
24 crisp ladyfinger cookies
Baking cocoa
Fresh raspberries, optional
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Directions
In a small bowl, beat cream until stiff peaks form; fold in yogurt. Spread 1/2 cup cream mixture onto bottom of an 8-in. square dish.
In a shallow dish, mix milk and espresso. Quickly dip 12 ladyfingers into espresso mixture, allowing excess to drip off. Arrange in dish in a single layer, breaking to fit as needed. Top with half of the remaining cream mixture; dust with cocoa. Repeat layers.
Refrigerate, covered, at least 2 hours before serving. If desired, serve with raspberries.
Nutrition Facts 1 piece: 177 calories, 6g fat (4g saturated fat), 41mg cholesterol, 80mg sodium, 25g carbohydrate (18g sugars, 0 fiber), 6g protein. Diabetic Exchanges: 1 starch, 1/2 fat-free milk, 1 fat.
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