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CCCCCCCClllllllloooooooovvvvvvvveeeeeeeessssssss ooooooooffffffff GGGGGGGGaaaaaaaarrrrrrrrlllllllliiiiiiiicccccccc Submitted by Renee BrownsteinSubmitted by Renee BrownsteinSubmitted by Renee BrownsteinSubmitted by Renee Brownstein

Ingredients:Ingredients:Ingredients:Ingredients: 4 large (cut in half) or 8 small chicken beast halves 1 T margarine 1 T olive oil ½ tsp salt 1.4 tsp freshly ground black pepper 40 cloves garlic, peeled 1 ¼ cups fat-free, less sodium chicken broth 1 cup dry white wine Thickly sliced French baguette

Directions:Directions:Directions:Directions: Clean chicken, pat dry. Combine margarine and olive oil in 12” nonstick skillet over medium high heat. Sprinkle salt and pepper evenly over chicken. Add half of chicken pieces to pan; cook 2 minutes on each side or until golden. Remove chicken from pan. Keep warm. Repeat with remaining chicken. Reduce heat to medium. Add garlic; cook 1 minute or until garlic begins to brown, stirring frequently. Arrange chicken on top of garlic. Add broth and wine; cover and cook for 25 minutes or until chicken is done. Remove chicken from pan; keep warm. Increase heat to medium high; cook 10 minutes or until liquid is reduced to about 1 cup. Serve sauce and garlic with chicken and bread.

Number of Servings: 8 One Serving: 4 oz chicken, 2 T sauce, 5 garlic cloves and 3 bread slices per serving

Calories 343 Total Fat 13.7g Fiber 2g Points Per Serving 8

Marinated Vegetables

Submitted by Renee BrownsteinSubmitted by Renee BrownsteinSubmitted by Renee BrownsteinSubmitted by Renee Brownstein

IngredientIngredientIngredientIngredients:s:s:s: 1 head broccoli, broken into flowerettes 1 head cauliflower, broken into flowerettes 1 can artichoke hearts packed in water, drained and halved 5 scallions, minced 5 stalks celery, sliced 1 small bottle fat-free Italian salad dressing 1 cup fat-free mayonnaise 4 T chili sauce 2 T lemon juice 2 tsp dill weed ½ tsp salt

Directions:Directions:Directions:Directions:

1. In large bowl, combine broccoli, cauliflower, artichokes, scallions and celery and toss with salad dressing. Let marinate overnight, tossing a few times.

2. Drain vegetables very thoroughly.

3. Combine remaining ingredients in bowl. Add to drained vegetables.

4. Allow flavors to blend in refrigerator a few hours before serving.

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Ingredients:Ingredients:Ingredients:Ingredients: 2 packages Wegmans minestrone soup vegetables 1 T olive oil 4 cans beef broth (100% fat-free, reduced sodium) 1 T tomato paste ½ tsp dried basil ¼ tsp oregano 1 can diced tomatoes with juice 1 – 16 oz package firm tofu, cut into cubes Optional: fresh spinach leaves

DirectionsDirectionsDirectionsDirections::::

1. Sauté minestrone soup vegetables in olive oil about 5 minutes. 2. Add 3 cans broth, tomato paste, basil, oregano and tomatoes; stir to

blend. 3. Add tomatoes; bring to boil. 4. Add tofu. 5. Reduce heat to simmer, and cook 1 hour. Add remaining can beef broth. 6. If using spinach, add at end and cover pot to allow it to wilt.

Peanut Chicken andPeanut Chicken andPeanut Chicken andPeanut Chicken and

VegetablesVegetablesVegetablesVegetables Submitted by Sonja PhongsavanhSubmitted by Sonja PhongsavanhSubmitted by Sonja PhongsavanhSubmitted by Sonja Phongsavanh

Ingredients:Ingredients:Ingredients:Ingredients:

1 large chicken breast, bone and skin removed 2 cups of cooked broccoli ½ cup of red bell peppers sliced ½ cup of julienned carrots ½ an onion, diced 3 gloves of garlic, crushed 1 tsp of sugar 3 T of natural peanut butter ½ cup of water 1 tsp of ground or powdered ginger 2 T of sesame oil 2 tsp of hot pepper sauce 1 T of oyster sauce 1 T of soy sauce

Directions:Directions:Directions:Directions: Cube the chicken breast. Sauté with the onion and garlic in a nonstick pan over medium high heat until chick is cooked through. Add the broccoli, red pepper and carrots and stir fry quickly. Add little water if needed. Mix the rest of the ingredients together in a separate bowl and pour over the chicken and vegetables. Quickly combine and turn off the heat. Allow to cool for about 10 minutes. The sauce will thicken, Serve with brown or white rice or cooked whole wheat spaghetti.

Makes for a very Makes for a very Makes for a very Makes for a very EEEEEEEEAAAAAAAASSSSSSSSYYYYYYYY wwwweekeekeekeeknight night night night mmmmealealealeal!!!! Number of Servings: About 5 Serving Size: 1 serving

Amount Per Serving:Amount Per Serving:Amount Per Serving:Amount Per Serving:

Total Total Total Total Calories: Calories: Calories: Calories: 169.7169.7169.7169.7

Total Fat Total Fat Total Fat Total Fat 7.5 g7.5 g7.5 g7.5 g Saturated Fat 1.2 g Polyunsaturated Fat 1.0 g Monounsaturated Fat 0.9 g

Cholesterol Cholesterol Cholesterol Cholesterol 27.4 mg27.4 mg27.4 mg27.4 mg

Sodium Sodium Sodium Sodium 309.8 mg309.8 mg309.8 mg309.8 mg

Potassium Potassium Potassium Potassium 369.4 mg369.4 mg369.4 mg369.4 mg

Total Carbohydrate Total Carbohydrate Total Carbohydrate Total Carbohydrate 10.1 g10.1 g10.1 g10.1 g Dietary Fiber 3.2 g Sugars 2.3 g

Protein Protein Protein Protein 15.1 g15.1 g15.1 g15.1 g

IIIIIIIInnnnnnnnddddddddiiiiiiiiaaaaaaaannnnnnnn PPPPPPPPeeeeeeeeaaaaaaaannnnnnnnuuuuuuuutttttttt DDDDDDDDiiiiiiiipppppppp Submitted by Renee BrownsteinSubmitted by Renee BrownsteinSubmitted by Renee BrownsteinSubmitted by Renee Brownstein

In a food processor or blender, combine and mix for 1 minutIn a food processor or blender, combine and mix for 1 minutIn a food processor or blender, combine and mix for 1 minutIn a food processor or blender, combine and mix for 1 minute:e:e:e:

½ cup peanut butter ¼ cup each minced onion, fresh parsley, and fresh lemon juice 1 T soy sauce 2 tsp each minced garlic and ground coriander

Serve at room temperature with…Serve at room temperature with…Serve at room temperature with…Serve at room temperature with… Crisp vegetables, crackers, or cutCrisp vegetables, crackers, or cutCrisp vegetables, crackers, or cutCrisp vegetables, crackers, or cut----up pitaup pitaup pitaup pita

RatatouilleRatatouilleRatatouilleRatatouille Submitted by Renee BrownsteinSubmitted by Renee BrownsteinSubmitted by Renee BrownsteinSubmitted by Renee Brownstein

Ingredients:Ingredients:Ingredients:Ingredients:

1 ¼ cups sliced zucchini (1/4”) 1 ¼ cups pared diced eggplant 6 oz sliced onion 1 medium green pepper, diced (1/2”) 8 oz sliced mushrooms 1 pkg instant chicken broth mix Garlic clove, minced

4 canned medium tomatoes, coarsely chopped 1 cup tomato puree 1 tsp basil [Note: or, instead of the 3 ingredients above, use one 28 oz can Wegmans Italian Classics Kitchen Cut Tomatoes with Basil]

1 tsp oregano Salt and freshly ground pepper to taste Optional: sliced olives

Directions:Directions:Directions:Directions:

1. Combine 1st 7 ingredients in saucepan, and cook for 5 minutes. 2. Add remaining ingredients and cook over medium heat stirring

often, for about 1 ¼ hours or until vegetables are tender.

Serving Size: ¼ of recipe

Serve hot or cold and EENNJJOOYY!

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FFFFFFFFiiiiiiiinnnnnnnneeeeeeeessssssss HHHHHHHHeeeeeeeerrrrrrrrbbbbbbbbssssssss Eat well. Live well. CEat well. Live well. CEat well. Live well. CEat well. Live well. Challengehallengehallengehallenge

Preparation Time: 40 minutes Number of Servings: 4 Cups of Fruits and Vegetables Per Person: 0.75

Ingredients:Ingredients:Ingredients:Ingredients: 1 lb butternut squash 1 tsp olive oil 1 cup thinly sliced onion 3 large mushrooms, thinly sliced ¼ cup low-sodium chicken stock ½ tsp fresh tarragon 1 T fresh parsley 1 ½ tsp fresh chives, snipped

Directions:Directions:Directions:Directions: Peel the squash, remove the seeds and cut into A¾ Inch cubes. (To make peeling easier, prick the squash with a fork and microwave on high for 5 to 10 minutes.) Heat the oil in a large nonstick frying pan over medium-low heat, and add the onions and mushrooms. Sauté for about 5 minutes or until the onions soften. Add the squash and low-sodium chicken stock. Cover tightly and cook until the squash is tender, approximately 20 minutes. (If you are using dried chervil and/or tarragon add these after 15 minutes of cooking.) Remove the cover, and cook a minute or two longer to evaporate most of the remaining liquid, Sprinkle on the parsley and chives, and also the fresh chervil and/or tarragon if used.

Diabetic ExchangesDiabetic ExchangesDiabetic ExchangesDiabetic Exchanges: : : : Fruit: 0 Vegetables: 2 Meat: 0 Milk: 0 Fat: 0 Carbs: 1

Based on the American Diabetes Association Exchange System

Nutrition Facts:Nutrition Facts:Nutrition Facts:Nutrition Facts:

Serving Size: ¼ recipe Calories Per Serving: 70 Calories From Fat: 10

% Daily Value (DV)*

Total Fat 2g 2% Saturated Fat 0g 0% Trans Fat 0g 0% Cholesterol 0mg 0% Sodium 10mg 0% Total Carbohydrate 15g 5% Dietary Fiber 3g 12% Sugars 4g Protein 2g Vitamin A 200% Vitamin C 40% Calcium 6% Iron 6% * Percent Values are based on a 2,000 calorie diet.

Chicken and Grape Chicken and Grape Chicken and Grape Chicken and Grape

Pasta PocketsPasta PocketsPasta PocketsPasta Pockets Eat well. Live wEat well. Live wEat well. Live wEat well. Live well. Challengeell. Challengeell. Challengeell. Challenge

Preparation Time: 30 minutes Number of Servings: 4 Cups of Fruit and Vegetables Per Person: 1

Ingredients:Ingredients:Ingredients:Ingredients:

1 ½ cup seedless grapes, halved 1 cup diced cooked chicken ¼ cup low-fat yogurt 1 T green onion, minced 1 tsp Dijon-style mustard Salt and pepper to taste 6 – 8 oz (16 to 18) jumbo shell macaroni cooked and drained Lettuce leaves Bottled low-calorie dressing

Directions:Directions:Directions:Directions: 1. Combine grapes, chicken, yogurt, celery, green onion, mustard, salt

and pepper, mix well. 2. Stuff mixture into cooked shells. 3. Serve on lettuce leaves with dressing.

Diabetic ExchangesDiabetic ExchangesDiabetic ExchangesDiabetic Exchanges::::

Fruit: 0 Vegetables: 1 Meat: 2 Milk: 0 Fat: 0 Carbs: 2

Based on the American Diabetes Association Exchange System

Nutrition Facts:Nutrition Facts:Nutrition Facts:Nutrition Facts: Serving Size: ¼ recipe Calories Per Serving: 230 Calories From Fat: 25

% Da% Da% Da% Daily Value (DV)*ily Value (DV)*ily Value (DV)*ily Value (DV)*

Total FatTotal FatTotal FatTotal Fat 3g3g3g3g 5555%%%% Saturated Fat 1g 5% CholesterolCholesterolCholesterolCholesterol 5mg5mg5mg5mg 2222%%%% SodiumSodiumSodiumSodium 290mg290mg290mg290mg 12121212%%%% Total CarbohydrateTotal CarbohydrateTotal CarbohydrateTotal Carbohydrate 36g36g36g36g 12121212%%%% Dietary Fiber 9g 36% Sugars 5g

ProteinProteinProteinProtein 15151515gggg

Vitamin A 30% Vitamin C 90% Calcium 20% Iron 10%

* Percent Values are based on a 2,000 calorie diet.

BBBBBBBBaaaaaaaannnnnnnnaaaaaaaannnnnnnnaaaaaaaa BBBBBBBBeeeeeeeerrrrrrrrrrrrrrrryyyyyyyy JJJJJJJJuuuuuuuummmmmmmmbbbbbbbblllllllleeeeeeee Eat well. Live well. CEat well. Live well. CEat well. Live well. CEat well. Live well. Challengehallengehallengehallenge

Preparation Time: 25 minutes Number of Servings: 2 Cups of Fruits and Vegetables Per Person: 2

Ingredients:Ingredients:Ingredients:Ingredients: 1 large banana, halved and cut into ½ inch pieces

¾ cup cranberries, fresh or frozen ¼ cup oats ½ tsp nutmeg

Directions:Directions:Directions:Directions: 1. Combine all ingredients in a large non-stick skillet. 2. Cook on medium-high heat just until cranberries begin to soften, stirring

occasionally. Remove from heat; cool slightly. 3. Spoon into bowls and top with low-fat whipped topping, fat-free sour cream

or low-fat frozen yogurt, if desired.

Diabetic Exchanges: Diabetic Exchanges: Diabetic Exchanges: Diabetic Exchanges: Fruit: 1 Vegetables: 0 Meat: 0 Milk: 0 Fat: 0 Carbs: 0

Based on the American Diabetes Association Exchange System

Nutrition Facts:Nutrition Facts:Nutrition Facts:Nutrition Facts: Serving Size: ½ recipe Calories Per Serving: 210 Calories From Fat: 15

% Daily Value (DV)*

Total Fat 2g 2% Saturated Fat 1g 3% Cholesterol 0mg 0% Sodium 10mg 0% Total Carbohydrate 50g 17% Dietary Fiber 7g 28% Sugars 34g Protein 3g Vitamin A 4% Vitamin C 35% Calcium 2% Iron 6% * Percent Values are based on a 2,000 calorie diet.

Chicken FajitasChicken FajitasChicken FajitasChicken Fajitas Submitted by Gina ShevchukSubmitted by Gina ShevchukSubmitted by Gina ShevchukSubmitted by Gina Shevchuk

A favorite that’s easy, quick, and healthy! This is an adaption from “Eating for Life” by Bill Phillips. Very tasty despite few ingredients and no fat!

Preparation Time and Cook Time: 30 minutes Number of Servings: 2

Ingredients:Ingredients:Ingredients:Ingredients:

2 skinless, boneless chicken breasts 2 red peppers 2 green bell peppers 1 large onion Kraft, zesty, fat-free Italian dressing Chili powder Original Pam cooking spray Soft tortillas or fajita wraps

Directions:Directions:Directions:Directions: 1. Slice uncooked chicken breasts into strips. Marinate in liberal

amount of zesty fat free Italian dressing for a least one hour (can marinate chicken the night before for quick cooking after work).

2. Slice onion and peppers into strips. 3. Spray large skillet with Pam, heat, and add marinated chicken

strips. 4. Add 1 teaspoon of chili powder and sauté until chicken is fully

cooked. (Add additional chili powder to taste.) 5. Remove chicken and set aside. 6. Retain small amount of juice from chicken in the pan. 7. Add a small amount of cooking spray and sauté onions until soft. 8. Add peppers to onions and sauté until soft. 9. Add chicken back to vegetable and heat through. 10. Warm 4 soft tortillas in microwave between 2 damp paper

towels for 20-30 seconds.

Also, add low fat sour cream and refried beans to your fajitas!