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Cauliflower Soup
Nutrition Facts
1 cup: 159 calories, 11g fat (7g saturated fat), 35mg cholesterol, 617mg sodium, 10g carbohydrate (5g sugars, 2g fiber), 7g protein.
This cheesy recipe is way tastier than any other cauliflower soup I’ve tried! We like it with hot pepper sauce for a little extra kick. —Debbie Ohlhausen, Chilliwack, British Columbia
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Buffalo Pulled Chicken
Nutrition Facts
1/2 cup chicken mixture: 147 calories, 3g fat (1g saturated fat), 63mg cholesterol, 1288mg sodium, 6g carbohydrate (0 sugars, 0 fiber), 23g protein.
1/2 cup chicken mixture: 147 calories, 3g fat (1g saturated fat), 63mg cholesterol, 1288mg sodium, 6g carbohydrate (0 sugars, 0 fiber), 23g protein.
This slow-cooker dump meal is one of my go-to’s. The lighter chicken is a nice alternative to pulled pork. —Kim Ciepluch, Kenosha, Wisconsin
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Air-Fryer Pork Chops
Nutrition Facts
1 pork chop: 310 calories, 16g fat (5g saturated fat), 86mg cholesterol, 308mg sodium, 4g carbohydrate (0 sugars, 1g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 2 fat.
1 pork chop: 310 calories, 16g fat (5g saturated fat), 86mg cholesterol, 308mg sodium, 4g carbohydrate (0 sugars, 1g fiber), 36g protein. Diabetic Exchanges: 5 lean meat, 2 fat.
These air-fryer pork chops get their rich flavor from Creole seasoning and Parmesan cheese. Bonus: They’re low in carbs, too! —Dawn Parker, Surrey, British Columbia
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Cheesy Onion Chicken Skillet
Nutrition Facts
1-1/4 cups: 293 calories, 17g fat (8g saturated fat), 88mg cholesterol, 226mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 29g protein.
1-1/4 cups: 293 calories, 17g fat (8g saturated fat), 88mg cholesterol, 226mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 29g protein.
My zesty chicken with peppers and onions is so versatile, it works when you serve it over rice, potatoes, noodles, even a hoagie bun. —Kim Johnson, Sibley, Iowa
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BLT Chicken Salad
Nutrition Facts
1 serving: 281 calories, 19g fat (4g saturated fat), 112mg cholesterol, 324mg sodium, 5g carbohydrate (3g sugars, 2g fiber), 23g protein.
1 serving: 281 calories, 19g fat (4g saturated fat), 112mg cholesterol, 324mg sodium, 5g carbohydrate (3g sugars, 2g fiber), 23g protein.
Featuring all the fun fixings for a BLT chicken sandwich, this salad is so lovable. I can prep the ingredients ahead of time and just throw it together at the last minute. Barbecue sauce in the dressing gives it unexpected flavor. Even picky eaters love my chicken salads. —Cindy Moore, Mooresville, North Carolina
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Tex-Mex Chicken Strips
Nutrition Facts
3 ounces cooked chicken: 258 calories, 14g fat (7g saturated fat), 85mg cholesterol, 351mg sodium, 7g carbohydrate (0 sugars, 0 fiber), 28g protein.
3 ounces cooked chicken: 258 calories, 14g fat (7g saturated fat), 85mg cholesterol, 351mg sodium, 7g carbohydrate (0 sugars, 0 fiber), 28g protein.
I was looking for a way to amp up the flavor of regular chicken strips so I crushed up some leftover corn chips to create a crispy, flavorful coating. —Cynthia Gerken, Naples, Florida
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Southwest Turkey Lettuce Wraps
Nutrition Facts
3 filled lettuce wraps (calculated without optional toppings): 251 calories, 7g fat (3g saturated fat), 75mg cholesterol, 806mg sodium, 7g carbohydrate (2g sugars, 2g fiber), 43g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable.
3 filled lettuce wraps (calculated without optional toppings): 251 calories, 7g fat (3g saturated fat), 75mg cholesterol, 806mg sodium, 7g carbohydrate (2g sugars, 2g fiber), 43g protein. Diabetic Exchanges: 5 lean meat, 1 vegetable.
If you’re tired of the same old taco routine, give these a try. I tweaked a friend’s recipe to suit our tastes and my family’s loved it since. It’s so tasty and low maintenance. —Ally Billhorn, Wilton, Iowa
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Mediterranean Meatzza
Nutrition Facts
1 piece: 272 calories, 15g fat (5g saturated fat), 122mg cholesterol, 904mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 29g protein.
1 piece: 272 calories, 15g fat (5g saturated fat), 122mg cholesterol, 904mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 29g protein.
Pizza night has never been the same at our house since we started making our low-carb pizza with a meat crust. It’s protein-packed, filling and topped with fresh Mediterranean ingredients. — Shauna Havey, Roy, Utah
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Air-Fryer Fajita-Stuffed Chicken
Nutrition Facts
1 chicken breast half: 347 calories, 17g fat (7g saturated fat), 126mg cholesterol, 628mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 42g protein.
1 chicken breast half: 347 calories, 17g fat (7g saturated fat), 126mg cholesterol, 628mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 42g protein.
I had all the ingredients for fajitas, but instead of heating up my big oven I decided to try out the air fryer. Since mine is a small one, I wanted to get as much filling as I could in each stuffed chicken breast. This worked nicely by cutting slits in the breasts and then filling them. —Joan Hallford, North Richland Hills, Texas
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Slow-Cooker Chicken Taco Salad
Nutrition Facts
1-1/2 cups lettuce with 3 ounces cooked chicken: 143 calories, 3g fat (1g saturated fat), 63mg cholesterol, 516mg sodium, 4g carbohydrate (1g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable.
1-1/2 cups lettuce with 3 ounces cooked chicken: 143 calories, 3g fat (1g saturated fat), 63mg cholesterol, 516mg sodium, 4g carbohydrate (1g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable.
We use this super-duper chicken across several meals, including it in tacos, sandwiches, omelets and enchiladas. My little guys love helping to measure the seasonings. —Karie Houghton, Lynnwood, Washington
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Asparagus-Mushroom Frittata
Nutrition Facts
1 wedge: 130 calories, 8g fat (3g saturated fat), 192mg cholesterol, 240mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 9g protein. Diabetic Exchanges: 1 medium-fat meat, 1 vegetable, 1/2 fat.
1 wedge: 130 calories, 8g fat (3g saturated fat), 192mg cholesterol, 240mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 9g protein. Diabetic Exchanges: 1 medium-fat meat, 1 vegetable, 1/2 fat.
My Sicilian Aunt Paulina inspired this fluffy frittata. I remember visiting her garden, picking fresh veggies and watching her cook. Her wild asparagus frittata was my favorite. —Cindy Esposito, Bloomfield, New Jersey
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Caprese Chicken with Bacon
Nutrition Facts
1 chicken breast half: 373 calories, 18g fat (7g saturated fat), 123mg cholesterol, 821mg sodium, 3g carbohydrate (1g sugars, 0 fiber), 47g protein.
1 chicken breast half: 373 calories, 18g fat (7g saturated fat), 123mg cholesterol, 821mg sodium, 3g carbohydrate (1g sugars, 0 fiber), 47g protein.
Smoky bacon, fresh basil, ripe tomatoes and gooey mozzarella top this appealing chicken caprese recipe. The aroma as it bakes is irresistible! —Tammy Hayden, Quincy, Michigan
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Dad’s Greek Salad
Nutrition Facts
3/4 cup: 148 calories, 12g fat (2g saturated fat), 6mg cholesterol, 389mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 2 vegetable, 2 fat.
3/4 cup: 148 calories, 12g fat (2g saturated fat), 6mg cholesterol, 389mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 2 vegetable, 2 fat.
The heart of a Greek salad recipe is in the olives, feta, cucumbers and tomatoes. Dress it with olive oil and vinegar, then add more olives and cheese. —Arge Salvatori, Little Ferry, New Jersey
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Fontina Asparagus Tart
Nutrition Facts
1 piece: 142 calories, 9g fat (4g saturated fat), 16mg cholesterol, 202mg sodium, 10g carbohydrate (1g sugars, 1g fiber), 5g protein.
1 piece: 142 calories, 9g fat (4g saturated fat), 16mg cholesterol, 202mg sodium, 10g carbohydrate (1g sugars, 1g fiber), 5g protein.
This lemony tart is loaded with fontina cheese and fresh asparagus. It’s a snap to make but looks really impressive. Be advised…your guests will be vying for the last tasty slice. —Heidi Meek, Grand Rapids, Michigan
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Almond Chicken Salad
Nutrition Facts
3/4 cup: 351 calories, 23g fat (5g saturated fat), 152mg cholesterol, 540mg sodium, 10g carbohydrate (7g sugars, 2g fiber), 25g protein.
3/4 cup: 351 calories, 23g fat (5g saturated fat), 152mg cholesterol, 540mg sodium, 10g carbohydrate (7g sugars, 2g fiber), 25g protein.
My mother used to prepare this chicken salad with grapes and almonds for an evening meal during the hot summer months. It’s my favorite of my mother’s chicken salad recipes. —Kathy Kittell, Lenexa, Kansas
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Vegetable, Steak and Eggs
Nutrition Facts
1 serving: 344 calories, 21g fat (10g saturated fat), 259mg cholesterol, 770mg sodium, 7g carbohydrate (4g sugars, 2g fiber), 33g protein.
1 serving: 344 calories, 21g fat (10g saturated fat), 259mg cholesterol, 770mg sodium, 7g carbohydrate (4g sugars, 2g fiber), 33g protein.
Low-carb doesn’t have to be skimpy with this lighter take on steak and eggs. I love cooking with squash, but feel free to toss in any vegetable combination you like. —Robert Deskin, Plantation, Florida
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Mediterranean Broccoli & Cheese Omelet
Nutrition Facts
1 wedge (calculated without shaved Romano cheese): 229 calories, 17g fat (5g saturated fat), 290mg cholesterol, 775mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 15g protein.
1 wedge (calculated without shaved Romano cheese): 229 calories, 17g fat (5g saturated fat), 290mg cholesterol, 775mg sodium, 5g carbohydrate (1g sugars, 1g fiber), 15g protein.
My Italian mother-in-law taught me to make this omelet years ago—she would make it for breakfast, lunch or dinner and eat it on Italian bread. This is one of my favorite ways to use up leftover broccoli. —Mary Licata, Pembroke Pines, Florida
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Easy Poached Salmon
In 46 years of marriage, we had never tasted salmon until a friend told me about poaching it in a low cooker. I tried it and got flaky, moist results with little fuss. I added some soy sauce for extra flavor. — Johnna Johnson, Scottsdale, Arizona
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Almond Vegetable Stir-Fry
Nutrition Facts
3/4 cup: 143 calories, 10g fat (1g saturated fat), 0 cholesterol, 260mg sodium, 11g carbohydrate (0 sugars, 3g fiber), 4g protein.
3/4 cup: 143 calories, 10g fat (1g saturated fat), 0 cholesterol, 260mg sodium, 11g carbohydrate (0 sugars, 3g fiber), 4g protein.
While broccoli florets and chunks of red pepper give these stir-fry vegetables plenty of color, it’s the fresh gingerroot, garlic, soy sauce and sesame oil that round out the flavor. —Mary Relyea, Canastota, New York
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Bacon-Wrapped Pesto Pork Tenderloin
Nutrition Facts
1 serving: 402 calories, 25g fat (9g saturated fat), 104mg cholesterol, 864mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 37g protein.
1 serving: 402 calories, 25g fat (9g saturated fat), 104mg cholesterol, 864mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 37g protein.
I love to serve this family-favorite tenderloin—maybe because of the compliments that come with it! When the weather warms up, we grill it instead. —Megan Riofski, Frankfort, Illinois
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South-of-the-Border Caprese Salad
Nutrition Facts
1 serving: 168 calories, 14g fat (3g saturated fat), 7mg cholesterol, 286mg sodium, 8g carbohydrate (5g sugars, 2g fiber), 4g protein.
1 serving: 168 calories, 14g fat (3g saturated fat), 7mg cholesterol, 286mg sodium, 8g carbohydrate (5g sugars, 2g fiber), 4g protein.
Plump heirloom tomatoes highlight this garden-fresh showpiece, drizzled with a sweet-tart dressing and sprinkled with cheese. It’s perfect for an outdoor party and so easy to make! —Kathleen Merkley, Layton, Utah
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Pork Chops with Parmesan Sauce
Nutrition Facts
1 pork chop with 1/4 cup sauce: 244 calories, 11g fat (5g saturated fat), 69mg cholesterol, 475mg sodium, 7g carbohydrate (3g sugars, 0 fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch, 1/2 fat.
1 pork chop with 1/4 cup sauce: 244 calories, 11g fat (5g saturated fat), 69mg cholesterol, 475mg sodium, 7g carbohydrate (3g sugars, 0 fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch, 1/2 fat.
Moist and tender chops make a speedy and comforting weekday meal. They’re dressed with a smooth, creamy sauce seasoned with Parmesan, onion and a hint of nutmeg, parsley and thyme. Here’s a new family favorite! —Taste of Home Test Kitchen
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Cheesy Cream of Asparagus Soup
Nutrition Facts
3/4 cup: 261 calories, 19g fat (12g saturated fat), 59mg cholesterol, 852mg sodium, 12g carbohydrate (9g sugars, 1g fiber), 12g protein.
3/4 cup: 261 calories, 19g fat (12g saturated fat), 59mg cholesterol, 852mg sodium, 12g carbohydrate (9g sugars, 1g fiber), 12g protein.
Kids may not want to try a vegetable soup, but once they spoon up a mouthful of this cheesy variety, the flavor will keep them coming back for more. —Muriel Lerdal, Humboldt, Iowa
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Ham Salad
Nutrition Facts
1/2 cup ham salad: 254 calories, 20g fat (3g saturated fat), 43mg cholesterol, 1023mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 16g protein.
1/2 cup ham salad: 254 calories, 20g fat (3g saturated fat), 43mg cholesterol, 1023mg sodium, 4g carbohydrate (2g sugars, 1g fiber), 16g protein.
I first made this ham salad recipe for a shower, and everyone raved about it. Now when I go to a potluck, I take it—along with copies of the recipe. —Patricia Reed, Pine Bluff, Arkansas
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Shrimp Gazpacho
Nutrition Facts
1 cup: 112 calories, 4g fat (1g saturated fat), 57mg cholesterol, 399mg sodium, 9g carbohydrate (5g sugars, 3g fiber), 10g protein. Diabetic Exchanges: 2 vegetable, 1 lean meat, 1 fat.
1 cup: 112 calories, 4g fat (1g saturated fat), 57mg cholesterol, 399mg sodium, 9g carbohydrate (5g sugars, 3g fiber), 10g protein. Diabetic Exchanges: 2 vegetable, 1 lean meat, 1 fat.
Here’s a refreshing take on the classic chilled tomato soup. Our twist features shrimp, lime and plenty of avocado. —Taste of Home Test Kitchen
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Sausage Cobb Salad Lettuce Wraps
Nutrition Facts
1 wrap: 433 calories, 38g fat (10g saturated fat), 174mg cholesterol, 887mg sodium, 7g carbohydrate (3g sugars, 3g fiber), 15g protein.
1 wrap: 433 calories, 38g fat (10g saturated fat), 174mg cholesterol, 887mg sodium, 7g carbohydrate (3g sugars, 3g fiber), 15g protein.
I substituted sausage for the bacon to make a lettuce roll-up your family and friends will adore. It’s flavorful, crunchy and pretty on the plate. —Devon Delaney, Westport, Connecticut
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Chicken Thighs with Shallots & Spinach
Nutrition Facts
1 chicken thigh with 1/4 cup spinach mixture: 223 calories, 10g fat (3g saturated fat), 77mg cholesterol, 360mg sodium, 7g carbohydrate (2g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.
1 chicken thigh with 1/4 cup spinach mixture: 223 calories, 10g fat (3g saturated fat), 77mg cholesterol, 360mg sodium, 7g carbohydrate (2g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.
This moist and tender chicken comes complete with its own creamy spinach side dish! It makes a pretty presentation and comes together in no time flat for a nutritious meal. —Genna Johannes, Wrightstown, Wisconsin
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Crunchy Chili Lime Shrimp
Nutrition Facts
1 serving: 230 calories, 13g fat (2g saturated fat), 138mg cholesterol, 315mg sodium, 10g carbohydrate (1g sugars, 2g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1/2 starch.
1 serving: 230 calories, 13g fat (2g saturated fat), 138mg cholesterol, 315mg sodium, 10g carbohydrate (1g sugars, 2g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1/2 starch.
Easy, quick and family-friendly, this chili lime shrimp recipe comes together in just 30 minutes. The secret is the flavor-packed sauce and crunchy tortilla chips. — Julie Peterson, Crofton, Maryland
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Portobello Mushrooms Florentine
Nutrition Facts
1 stuffed mushroom: 170 calories, 10g fat (4g saturated fat), 204mg cholesterol, 428mg sodium, 9g carbohydrate (3g sugars, 3g fiber), 12g protein. Diabetic Exchanges: 2 vegetable, 1 lean meat, 0.500 fat.
1 stuffed mushroom: 170 calories, 10g fat (4g saturated fat), 204mg cholesterol, 428mg sodium, 9g carbohydrate (3g sugars, 3g fiber), 12g protein. Diabetic Exchanges: 2 vegetable, 1 lean meat, 0.500 fat.
A fun and surprisingly hearty dish packed with flavor and richness. —Sara Morris, Laguna Beach, California
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Southwest Shredded Pork Salad
Nutrition Facts
1 serving: 233 calories, 8g fat (4g saturated fat), 67mg cholesterol, 321mg sodium, 12g carbohydrate (2g sugars, 3g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1/2 starch.
1 serving: 233 calories, 8g fat (4g saturated fat), 67mg cholesterol, 321mg sodium, 12g carbohydrate (2g sugars, 3g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1/2 starch.
This knockout shredded pork makes a healthy, delicious and hearty salad with black beans, corn, cotija cheese and plenty of fresh greens. —Mary Shivers, Ada, Oklahoma
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Grilled Buttermilk Chicken
Nutrition Facts
1 chicken breast half: 189 calories, 4g fat (1g saturated fat), 95mg cholesterol, 168mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 35g protein. Diabetic Exchanges: 5 lean meat.
1 chicken breast half: 189 calories, 4g fat (1g saturated fat), 95mg cholesterol, 168mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 35g protein. Diabetic Exchanges: 5 lean meat.
I created this recipe years ago after one of our farmers market customers, a chef, shared the idea of marinating chicken in buttermilk. The chicken is easy to prepare and always turns out moist and delicious! I bruise the thyme sprigs by twisting them before adding them to the buttermilk mixture; this tends to release the oils in the leaves and flavor the chicken better. —Sue Gronholz, Beaver Dam, Wisconsin
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Grilled Vegetable Salad with Poppy Seed Dressing
Nutrition Facts
1 cup: 219 calories, 19g fat (2g saturated fat), 0 cholesterol, 378mg sodium, 11g carbohydrate (8g sugars, 2g fiber), 2g protein.
1 cup: 219 calories, 19g fat (2g saturated fat), 0 cholesterol, 378mg sodium, 11g carbohydrate (8g sugars, 2g fiber), 2g protein.
My Italian-style grilled veggies have a wonderful sweet and sour dressing. Best of all, I pick the fresh veggies and herbs from my garden. —Laura Mast, Defiance, Ohio
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Shrimp Avocado Salad
Nutrition Facts
3/4 cup avocado mixture: 252 calories, 16g fat (2g saturated fat), 115mg cholesterol, 523mg sodium, 11g carbohydrate (3g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 3 fat, 2 lean meat, 1/2 starch.
3/4 cup avocado mixture: 252 calories, 16g fat (2g saturated fat), 115mg cholesterol, 523mg sodium, 11g carbohydrate (3g sugars, 5g fiber), 17g protein. Diabetic Exchanges: 3 fat, 2 lean meat, 1/2 starch.
This salad can be served as a cool and satisfying dinner or lunch. The delicious taste and smooth texture of avocados mixed with the crisp shrimp salad is heavenly. —Teri Rasey, Cadillac, Michigan
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Focaccia Sandwiches
Nutrition Facts
1 piece: 113 calories, 6g fat (2g saturated fat), 13mg cholesterol, 405mg sodium, 9g carbohydrate (1g sugars, 1g fiber), 5g protein.
1 piece: 113 calories, 6g fat (2g saturated fat), 13mg cholesterol, 405mg sodium, 9g carbohydrate (1g sugars, 1g fiber), 5g protein.
Slices of this pretty sandwich make any casual get-together more special. Add or change ingredients to your taste. —Peggy Woodward, Shullsburg, Wisconsin
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Thai Shrimp Soup
Nutrition Facts
1 cup: 163 calories, 7g fat (3g saturated fat), 69mg cholesterol, 505mg sodium, 9g carbohydrate (5g sugars, 2g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1 fat.
1 cup: 163 calories, 7g fat (3g saturated fat), 69mg cholesterol, 505mg sodium, 9g carbohydrate (5g sugars, 2g fiber), 14g protein. Diabetic Exchanges: 2 lean meat, 1 vegetable, 1 fat.
This tasty soup comes together in minutes, and it’s a crowd-pleaser. The ingredients are available in my little Maine grocery store, too. —Jessie Grearson-Sapat, Falmouth, Maine
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Italian Sausage and Provolone Skewers
Nutrition Facts
2 kabobs: 220 calories, 13g fat (5g saturated fat), 75mg cholesterol, 682mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 20g protein. Diabetic Exchanges: 3 medium-fat meat, 1 vegetable.
2 kabobs: 220 calories, 13g fat (5g saturated fat), 75mg cholesterol, 682mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 20g protein. Diabetic Exchanges: 3 medium-fat meat, 1 vegetable.
My husband made sausage and veggie kabobs when we didn’t have buns to make classic sausage bombers. Grill ‘em up, then add cheese cubes. —Cindy Hilliard, Kenosha, Wisconsin
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Garden Frittata
Nutrition Facts
1 piece: 161 calories, 9g fat (4g saturated fat), 142mg cholesterol, 494mg sodium, 7g carbohydrate (5g sugars, 1g fiber), 13g protein. Diabetic Exchanges: 2 medium-fat meat, 1 vegetable.
1 piece: 161 calories, 9g fat (4g saturated fat), 142mg cholesterol, 494mg sodium, 7g carbohydrate (5g sugars, 1g fiber), 13g protein. Diabetic Exchanges: 2 medium-fat meat, 1 vegetable.
I created this frittata recipe one day to use up some fresh yellow squash, zucchini and tomato. It’s so easy to make because you don’t have to fuss with a crust. Give it a different twist by trying it with whatever veggies you have on hand. —Catherine Michel, St. Peters, Missouri
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Everything Bagel Chicken Strips
Nutrition Facts
1 serving: 246 calories, 12g fat (7g saturated fat), 85mg cholesterol, 593mg sodium, 6g carbohydrate (0 sugars, 0 fiber), 30g protein.
1 serving: 246 calories, 12g fat (7g saturated fat), 85mg cholesterol, 593mg sodium, 6g carbohydrate (0 sugars, 0 fiber), 30g protein.
I love the flavor profile of everything bagels, so I re-created it with traditional breaded chicken fingers. Serve them with your favorite chicken finger dip. —Cynthia Gerken, Naples, Florida
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Slow-Cooked Chicken Enchilada Soup
Nutrition Facts
1-1/2 cups (calculated without optional toppings): 125 calories, 4g fat (1g saturated fat), 35mg cholesterol, 1102mg sodium, 9g carbohydrate (4g sugars, 3g fiber), 14g protein.
1-1/2 cups (calculated without optional toppings): 125 calories, 4g fat (1g saturated fat), 35mg cholesterol, 1102mg sodium, 9g carbohydrate (4g sugars, 3g fiber), 14g protein.
This soup delivers a big bowl of fresh comfort—just ask my husband. Toppings like avocado, sour cream and tortilla strips are a must. —Heather Sewell, Harrisonville, Missouri
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Chicken Nuggets
Nutrition Facts
3 ounces cooked chicken: 214 calories, 10g fat (1g saturated fat), 63mg cholesterol, 435mg sodium, 6g carbohydrate (0 sugars, 0 fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1/2 starch.
3 ounces cooked chicken: 214 calories, 10g fat (1g saturated fat), 63mg cholesterol, 435mg sodium, 6g carbohydrate (0 sugars, 0 fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1/2 starch.
I like to make these golden chicken nuggets because they’re so quick and easy. My whole family loves them. You can also use the seasoning to cook chicken breast halves. Stack them on rustic bread with mayo, lettuce and tomato for delicious sandwiches. —Annette Ellyson, Carolina, West Virginia. Learn how to make keto chicken nuggets.
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Wendy’s Apple Pomegranate Salad
Nutrition Facts
1 cup: 165 calories, 13g fat (2g saturated fat), 4mg cholesterol, 163mg sodium, 10g carbohydrate (8g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 2-1/2 fat, 1 vegetable.
1 cup: 165 calories, 13g fat (2g saturated fat), 4mg cholesterol, 163mg sodium, 10g carbohydrate (8g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 2-1/2 fat, 1 vegetable.
My grandparents grew pomegranates, pecans and walnuts and would send us some each year. Some of my best memories are the days I used to spend with my grandmother learning how to cook with her. Whenever I make this, it’s like having lunch with my grandmother again. —Wendy Ball, Battle Creek, Michigan
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Turkey Club Roulades
Nutrition Facts
1 roulade with 1 tablespoon sauce: 224 calories, 11g fat (5g saturated fat), 64mg cholesterol, 1075mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 25g protein.
1 roulade with 1 tablespoon sauce: 224 calories, 11g fat (5g saturated fat), 64mg cholesterol, 1075mg sodium, 2g carbohydrate (1g sugars, 0 fiber), 25g protein.
Weekdays turn elegant when these short-prep roulades with familiar ingredients are on the menu. Not a fan of turkey? Substitute lightly pounded chicken breasts. —Taste of Home Test Kitchen
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Hot Spinach Apple Salad
Nutrition Facts
1 serving: 117 calories, 7g fat (2g saturated fat), 11mg cholesterol, 135mg sodium, 11g carbohydrate (9g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.
1 serving: 117 calories, 7g fat (2g saturated fat), 11mg cholesterol, 135mg sodium, 11g carbohydrate (9g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat, 1/2 starch.
With a light sweet-tangy dressing, the spinach doesn’t wilt and the apples retain their crunch. We serve this salad with homemade bread. —Denise Albers, Freeburg, Illinois
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Quick Cream of Mushroom Soup
Nutrition Facts
1 cup: 136 calories, 8g fat (5g saturated fat), 33mg cholesterol, 842mg sodium, 10g carbohydrate (3g sugars, 1g fiber), 4g protein.
1 cup: 136 calories, 8g fat (5g saturated fat), 33mg cholesterol, 842mg sodium, 10g carbohydrate (3g sugars, 1g fiber), 4g protein.
My daughter-in-law, a gourmet cook, served this cream of mushroom soup recipe as the first course for a holiday dinner. She received the recipe from her mom and graciously shared it with me. Now I’m happy to share it with my own friends and family. —Anne Kulick, Phillipsburg, New Jersey
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California Burger Wraps
Nutrition Facts
2 wraps: 252 calories, 15g fat (5g saturated fat), 78mg cholesterol, 518mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 fat.
2 wraps: 252 calories, 15g fat (5g saturated fat), 78mg cholesterol, 518mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 2 fat.
I love the way these fresh flavors blend together. It’s a snap to throw this together using leftover burgers for a quick, healthy lunch. The burgers can also be served on buns. —Rachelle McCalla, Batesville, Arkansas
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Shakshuka
Nutrition Facts
1 serving: 159 calories, 12g fat (3g saturated fat), 186mg cholesterol, 381mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 7g protein. Diabetic Exchanges: 1.500 fat, 1 medium-fat meat, 1 vegetable.
1 serving: 159 calories, 12g fat (3g saturated fat), 186mg cholesterol, 381mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 7g protein. Diabetic Exchanges: 1.500 fat, 1 medium-fat meat, 1 vegetable.
Shakshuka is a dish of poached eggs with tomatoes, onion and cumin. I learned about it while traveling, and it's been my favorite way to eat eggs since. —Ezra Weeks, Calgary, Alberta
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Cream of Cauliflower Soup
Nutrition Facts
1 cup: 186 calories, 11g fat (6g saturated fat), 36mg cholesterol, 792mg sodium, 10g carbohydrate (6g sugars, 1g fiber), 13g protein.
1 cup: 186 calories, 11g fat (6g saturated fat), 36mg cholesterol, 792mg sodium, 10g carbohydrate (6g sugars, 1g fiber), 13g protein.
This mildly cheesy cauliflower soup is a favorite of mine. I make it often in summer, although it’s good anytime. —Karen Brown, West Lafayette, Ohio
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Spinach Blueberry Salad
Nutrition Facts
1 serving: 254 calories, 24g fat (5g saturated fat), 13mg cholesterol, 407mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 6g protein.
1 serving: 254 calories, 24g fat (5g saturated fat), 13mg cholesterol, 407mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 6g protein.
Blueberries are a fun surprise in this salad. I received the recipe from a co-worker’s wife, and it’s become one of my favorites. —Heidi Gilleland, Lees Summit, Missouri
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Cajun Shrimp Skillet
Nutrition Facts
1/2 cup (calculated without grits): 186 calories, 10g fat (6g saturated fat), 160mg cholesterol, 505mg sodium, 3g carbohydrate (1g sugars, 0 fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 2 fat.
1/2 cup (calculated without grits): 186 calories, 10g fat (6g saturated fat), 160mg cholesterol, 505mg sodium, 3g carbohydrate (1g sugars, 0 fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 2 fat.
There’s plenty of sauce with these shrimp—I always have some bread on the side to soak it up. Make it your own by using your favorite amber beer or flavorful broth. —Mark Oppe, North Pole, Alaska
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Thai Chicken Lettuce Wraps
Nutrition Facts
1 1/2 cup chicken salad: 284 calories, 19g fat (2g saturated fat), 38mg cholesterol, 222mg sodium, 12g carbohydrate (6g sugars, 2g fiber), 19g protein. Diabetic Exchanges: 3 fat, 2 lean meat, 1 starch.
1 1/2 cup chicken salad: 284 calories, 19g fat (2g saturated fat), 38mg cholesterol, 222mg sodium, 12g carbohydrate (6g sugars, 2g fiber), 19g protein. Diabetic Exchanges: 3 fat, 2 lean meat, 1 starch.
This recipe is so flavorful and fresh tasting. The teachers and staff at my school love it because it’s fun to put together. —Laureen Pittman, Riverside, California
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Cauliflower Potato Salad
Nutrition Facts
3/4 cup: 61 calories, 2g fat (0 saturated fat), 54mg cholesterol, 375mg sodium, 7g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.
3/4 cup: 61 calories, 2g fat (0 saturated fat), 54mg cholesterol, 375mg sodium, 7g carbohydrate (3g sugars, 3g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1/2 starch.
Cauliflower in potato salad? You bet, along with carrots, olives and other yummy surprises. —Mike Schulz, Tawas City, Michigan
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Tomato Walnut Tilapia
Nutrition Facts
1 fillet: 202 calories, 10g fat (4g saturated fat), 67mg cholesterol, 251mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1/2 starch.
1 fillet: 202 calories, 10g fat (4g saturated fat), 67mg cholesterol, 251mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 2 fat, 1/2 starch.
Tomato, bread crumbs and crunchy walnuts dress up pan tilapia fillets in this favorite recipe. I serve it with cooked julienne carrots and green beans. —Phyl Broich-Wessling, Garner, Iowa
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Rainbow Veggie Salad
Nutrition Facts
1 cup: 64 calories, 3g fat (1g saturated fat), 0 cholesterol, 232mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
1 cup: 64 calories, 3g fat (1g saturated fat), 0 cholesterol, 232mg sodium, 7g carbohydrate (3g sugars, 2g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.
Every salad should be colorful and crunchy like this one with its bright tomatoes, carrots, peppers and sassy spring mix. Toss with your best dressing. —Liz Bellville, Jacksonville, North Carolina
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Asparagus & Cheese Frittata
Nutrition Facts
1 wedge: 325 calories, 22g fat (9g saturated fat), 263mg cholesterol, 779mg sodium, 12g carbohydrate (3g sugars, 2g fiber), 21g protein.
1 wedge: 325 calories, 22g fat (9g saturated fat), 263mg cholesterol, 779mg sodium, 12g carbohydrate (3g sugars, 2g fiber), 21g protein.
This rich and creamy frittata begins in the skillet and ends in the oven. We like this melty, cheesy dish with salad on the side. —Gilda Lester, Millsboro, Delaware
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Tasty Turkey and Mushrooms
Nutrition Facts
1 cup: 209 calories, 7g fat (4g saturated fat), 88mg cholesterol, 435mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.
1 cup: 209 calories, 7g fat (4g saturated fat), 88mg cholesterol, 435mg sodium, 5g carbohydrate (3g sugars, 1g fiber), 31g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable.
Fresh mushrooms star in this tender turkey entree that comes together in 15 minutes. Served with a side of brown rice, it makes a light but satisfying meal. —Nancy Zimmerman, Cape May Court House, New Jersey
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Blackened Pork Caesar Salad
Nutrition Facts
2-1/2 cups: 458 calories, 31g fat (5g saturated fat), 100mg cholesterol, 464mg sodium, 8g carbohydrate (2g sugars, 3g fiber), 36g protein.
2-1/2 cups: 458 calories, 31g fat (5g saturated fat), 100mg cholesterol, 464mg sodium, 8g carbohydrate (2g sugars, 3g fiber), 36g protein.
When I cook, the goal is to have enough leftovers for lunch the next day. This Caesar with pork has fantastic flavor even when the meat is chilled. —Penny Hedges, Dewdney, British Columbia
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Cheesy Chile Casserole
Nutrition Facts
1 piece: 304 calories, 21g fat (14g saturated fat), 125mg cholesterol, 538mg sodium, 9g carbohydrate (5g sugars, 0 fiber), 18g protein.
1 piece: 304 calories, 21g fat (14g saturated fat), 125mg cholesterol, 538mg sodium, 9g carbohydrate (5g sugars, 0 fiber), 18g protein.
A short list of ingredients packs full flavor in this easy-to-assemble casserole. Serve it as the star of your next southwestern meal. —Phyllis Bidwell, Las Vegas, Nevada
Originally Published: May 25, 2018