Summer Squash and White Bean Sauté

Summer Squash and White 1 15- or 19-ounce can cannellini or great Bean Sauté northern beans, rinsed (low Sodium, if possible) 2 medium tomatoes, chopped Makes: 4 servings 1 tablespoon red-wine vinegar ⅓ cup finely shredded Parmesan cheese Serving Size: 1 ¼ cup each Directions Carb Grams Per 1. Heat oil in a large nonstick pan over medium Serving: 25 grams heat. Add onion and garlic and cook, stirring, until beginning to soften, about 3 minutes. 2. Add zucchini, summer squash, oregano, salt and Easily found summer pepper and stir to combine. Reduce heat to low, vegetables—zucchini, cover and cook, stirring once, until the summer squash, fresh vegetables are tender-crisp, 3 to 5 minutes. tomatoes—are quickly sautéed with protein-rich white beans and topped with 3. Stir in beans, tomatoes and vinegar; increase Parmesan cheese for a hearty dish. This dish is versatile and heat to medium and cook, stirring, until heated works well with eggplant, peppers or corn. Serve it with through, about 2 minutes. brown rice. And only takes about 30 minutes to prepare. 4. Remove from the heat and stir in Parmesan. Ingredients 1 tablespoon extra-virgin olive oil 1 medium onion, halved and sliced Nutrition Facts Per Serving: 2 cloves garlic, minced Serving Size: 1 ¼ cup 1 medium zucchini, cut lengthwise and sliced Per serving: 1 medium yellow summer squash, cut 195 Calories; 6 g Fat; 5 mg Cholesterol; lengthwise and sliced 25 g Carbohydrates; 8 g Fiber; 11 g Protein; 600 mg Sodium; 1 tablespoon chopped fresh oregano, or 1 teaspoon dried ¼ teaspoon salt Diabetic Exchanges Exchanges: 1 starch, 2 vegetable, 1 plant-based protein, 1 fat ¼ teaspoon freshly ground pepper Orange and Rosemary Pork Chops Directions Makes: 6 servings 1. For the marinade, combine orange peel, orange juice, olive oil, Worcestershire sauce, rosemary, molasses, sugar, Serving Size: ¾ cup salt, and pepper in a small bowl; set aside. Carb Grams Per 2. Trim fat from chops. Place chops in a plastic bag set in a Serving: 11 shallow dish. Add marinade; seal bag and turn to coat chops Use honey instead of with marinade. Refrigerate for 4 to 24 hours, turning bag occasionally. molasses for a more delicate sweetness. The 3. Drain marinade into a small saucepan. Bring to boiling herb and citrus marinade and cook for 2 minutes. Remove from heat; set aside. doubles as a savory glaze. 4. Grill chops on grill rack for 35 to 40 minutes or until Serve with a salad or juices run clear, turning once. vegetables. 5. Brush with the remaining marinade after 20 minutes of grilling. Garnish with orange slices, if desired. Ingredients 2 teaspoons finely shredded orange peel Nutrition Facts Per Serving: ½ cup orange juice Servings Per Recipe: 6 2 tablespoons olive oil 2 tablespoons Worcestershire sauce Per Serving: 1 tablespoons chopped fresh rosemary 371 calories, 22 g total fat or 1 teaspoon dried rosemary, crushed 102 mg cholesterol, 276 mg sodium, 11 g carbohydrates 1 tablespoon light-flavor molasses 2 g fiber, 33 g protein 2 teaspoons sugar ¼ teaspoon salt ⅛ teaspoon pepper 4 boneless pork loin chops Green Bean Salad Directions Makes: 6 servings 1. In a medium saucepan, cook green beans, covered, in a small amount of boiling lightly Carb Per Serving: salted water about 8 minutes or just until crisp- 8 grams tender. Keep some of the 2. Drain; rinse with cold water and drain again. homemade vinaigrette in the 3. In a large bowl, combine beans, cherry tomato refrigerator to perk up halves, and red onion slices. tossed green salads. 4. Drizzle with Basil-Tomato Vinaigrette; toss gently to coat. Cover and chill before serving. Ingredients Basil-Tomato Vinaigrette: In a small bowl, stir together all of the vinaigrette 12 ounces fresh green beans, trimmed ingredients. 8 ounces yellow and/or red cherry tomatoes, halved Makes about ⅔ cup. ½ of a small red onion, thinly sliced 1 recipe Basil-Tomato Vinaigrette Nutrition Facts Per Serving: Basil-Tomato Vinaigrette: Servings Per Recipe: 6 1/3 cup fresh basil Per Serving: 53 calories, 2 g total fat, 0 mg cholesterol, 126 3 tablespoons red wine vinegar mg sodium, 8 g carbohydrates, 3 g fiber, 2 g protein 2 tablespoons dried tomatoes 1 tablespoon olive oil 2 cloves garlic, minced Diabetic Exchanges ¼ teaspoon salt ¼ teaspoon pepper 1 ½ vegetable, ½ fat Vegetable-Filled Omelets Filling 1. In a medium bowl, stir together tomatoes, cucumber, squash, and avocado. Set aside. Makes: 4 servings Omelet Serving Size: 1 omelet 2. In a medium bowl whisk together eggs, egg product, the with ½ cup filling water, basil, salt, and pepper. Carb Grams Per 3. For each omelet, generously spray an 8-inch nonstick pan with cooking spray. Heat pan over medium heat. Add a ⅓ Serving: 7 cup of the egg mixture to hot skillet. Spread around the pan. Cook for 30 to 60 seconds more or until egg is set. 4. Spoon ½ cup of the filling over one side of omelet. Carefully fold omelet over the filling. Very carefully remove omelet from skillet. 5. Repeat to make four omelets total, using paper towels to wipe skillet clean and spraying with cooking spray between omelets. Ingredients 6. Sprinkle 1 tablespoon of the cheese over each omelet. ½ cup canned, no-salt-added diced tomatoes with basil, garlic, and oregano, well drained ½ cup chopped, seeded cucumber ½ cup chopped yellow summer squash Nutrition Facts Per Serving: ½ of a ripe avocado, seeded, peeled, and chopped Servings Per Recipe: 4 2 eggs Per Serving: 128 calories, 6 g total fat, 97 mg cholesterol, 1 cup refrigerated or frozen egg product, thawed 357 mg sodium, 7 g carbohydrates, 12 g protein (try using fat and cholesterol free) 2 tablespoons water 1 teaspoon dried basil, crushed ¼ teaspoon salt Diabetic Exchanges ¼ teaspoon ground black pepper Fat 1; Lean Meat 1 ½ ; Vegetables: 1; Nonstick cooking spray ¼ cup shredded reduced-fat Pepper Jack cheese Directions .

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