CNY DIABETES RECIPE BOOK Directions SWEET PEPPER AND 1. In a small bowl, stir together cream cheese and adobo sauce GREEN ONION QUESADILLAS until smooth. Adapted from www.diabeticlivingonline.com 2. Spread over one half of each tortilla.

Makes: 4 servings Serving size: 1 quesadilla 3. Sprinkle cream cheese mixture with sweet pepper, green onions, and jalapeno chile pepper. Nutritional information (per serving): 132 calories, 6 g total fat (2 g sat fat), 10 mg cholesterol, 265 mg sodium, 4. Fold unfilled side over to make quesadillas. 12 g carbs (7 g fiber, 2 g sugar), 7 g protein 5. Coat an unheated large non-stick skillet with nonstick cooking spray. Ingredients 2 oz reduced-fat cream cheese or Neufchâtel cheese, softened 6. Preheat the skillet over medium heat. ½ tsp adobo sauce from canned chipotle chile peppers 4 whole wheat 8” tortillas 7. Cook quesadilla, two at a time, about two minutes per side, or until ½ cup chopped red sweet pepper (1 small) golden and heated through. ¼ cup chopped green onions (2) 4 tsp finely chopped fresh jalapeno chile pepper 8. Cut in half crosswise. If desired, top with avocado slices. avocado slices (optional) BBQ RANCH WRAPS Adapted from www.diabeticlivingonline.com

Makes: 4 servings Serving size: 1 wrap

Nutritional information (per serving): 279 calories, 7 g total fat (1g sat fat), 51 mg cholesterol, 589 mg sodium, 31 g carbs (3 g fiber), 23 g protein

Ingredients 2 tbsp reduced-fat ranch salad dressing 1 tbsp light mayonnaise or salad dressing 2 cups packaged, shredded broccoli (broccoli slaw mix) 4 whole wheat 8” tortillas 2 tbsp barbeque sauce 8 oz cooked chicken or turkey breast, shredded

Directions 1. In a medium bowl, combine ranch dressing and mayonnaise. Stir in shredded broccoli.

2. Spread tortillas with barbecue sauce.

3. Top with cooked chicken or turkey.

4. Top with broccoli mixture.

5. Roll up tortilla.

6. Cut in half crosswise, if desired. Directions CHICKEN CAESAR SALAD 1. Grill or sauté chicken until cooked through. Adapted from www.hannaford.com 2. Cut chicken into thin strips. Makes: 4 servings 3. Rinse lettuce in cold water and tear into 2-inch pieces. Spin in a salad Nutritional information (per serving): spinner or gently pat dry. 98 calories, 4 g total fat (4g sat. fat), 12 mg cholesterol, 142 mg sodium, 15 g carbs (4 g fiber), 9 g protein 4. In a large bowl, toss together lettuce, cheese, croutons.

Ingredients 5. Divide salad onto four plates and top with equal portions of the warm 1 1 lbs boneless chicken breast chicken and salad dressing to taste (no more than /8 cup of dressing 1 head romaine lettuce per serving). 1 (8 oz) container parmesan cheese, shredded 1 cup caesar salad croutons 6. Season with salt and pepper to taste. ½ cup caesar dressing or reduced-fat ranch dressing 7/17

Central New York Diabetes Education Program 1676 Sunset Avenue | Utica, NY 13502 www.mvhealthsystem.org/diabetes