Serves 6.

Note: Whisking a little flour into the milk before adding it to the soup will help to slightly thicken the soup and give it more body, without having to add any extra fat. To toast the almonds, put them in a dry pan over medium heat until slightly browned and fragrant.

• 2 tsp. olive oil

• 1 onion, finely chopped

• 2 medium carrots, cut into small dice

• 2 celery ribs, cut into small dice

• 1/2 tsp. salt

• 1/4 tsp. freshly ground black pepper

• 4 c. low-sodium chicken or vegetable broth

• 1/2 c. wild rice

• 3 tbsp. flour

• 2 c. (2 percent) milk

• 1/4 c. finely chopped fresh parsley

• 2 tsp. lemon juice

• Toasted sliced almonds, optional (see Note)


Warm oil in a Dutch oven over medium-high heat. Add the onion, carrots, celery, salt and pepper. Sauté for 6 minutes or until vegetables are softened. Stir in broth and rice, and bring to a boil. Cover, reduce heat, and simmer for 50 minutes or until rice is tender.

Combine flour and milk in a small bowl, stirring with a whisk. Add to pan. Cook over medium heat until slightly thickened (about 8 minutes), stirring frequently. Add in the parsley and lemon juice. Ladle into serving bowls and garnish with a sprinkling of toasted almonds if desired.

Nutrition information per serving:

Calories 166 Fat 4 g Sodium 311 mg

Carbohydrates 24 g Saturated fat 2 g Calcium 127 mg

Protein 9 g Cholesterol 7 mg Dietary fiber 2 g

Diabetic exchanges per serving: 1/2 milk, 1 vegetable, 1 bread/starch, 1 fat.




Serves 6 to 8.

Note: When you've been bitten by the barbecue bug, but the thermometer has dipped too low to fire up the grill, this is the dish for you. Let your kids do the scooping and plopping into the muffin tins. It's a good idea to place the muffin tin on a rimmed cookie sheet before you put it in the oven. This saves clean-up time if any juices from the meat spillover.

• 1 slice homestyle wheat bread

• 1/3 c. low-fat milk

• 1 medium onion, peeled, cut and chopped

• 1/2 red bell pepper, cored, seeded and chopped

• 2 garlic cloves

• 1 carrot, peeled and coarsely chopped

• 11/2 lb. lean ground beef

• 1/2 tsp. salt

• 1/4 tsp. freshly ground black pepper

• 1/2 c. barbecue sauce (use favorite brand), divided

• 2 egg whites, beaten lightly

• Vegetable spray


Preheat oven to 450 degrees.

In the bowl of a food processor, tear the bread into pieces, pour the milk over the bread. Let sit for a few minutes. Then add the onion, bell pepper, garlic and carrot to the food processor. Pulse until everything is finely chopped. Transfer to a large bowl.

Add the beef, salt, pepper, 1/4 cup barbecue sauce and egg whites. Mix together thoroughly (I like to use my hands for this task, but you can use a large wooden spoon if you like).

Lightly coat a 12-muffin tin with vegetable spray. Use a 1/2 cup measure or a large ice cream scoop to fill each tin. Brush liberally with remaining barbecue sauce. Bake about 15 to 20 minutes or until done. Cut open 1 muffin to test that the middle is cooked through.

Remove from the muffin tin and serve hot.

Nutrition information per each of 8 meatloaves:

Calories 195 Fat 9 g Sodium 390 mg

Carbohydrates 11 g Saturated fat 3 g Calcium 44 mg

Protein 17 g Cholesterol 54 mg Dietary fiber 1 g

Diabetic exchanges per serving: 1 bread/starch, 2 medium-fat meat.



Serves 4.

Note: These directions are for making paninis "old school," without the help of an electric griddle or panini press. If you have either appliance, feel free to use it. Just follow the manufacturer's directions. If the chutney seems a stretch for your little ones, feel free to leave it out.

• 2 tbsp. Major Grey's Chutney

• 8 slices homestyle whole wheat bread

• 8 oz. sliced smoked turkey breast

• 2 oz. thinly sliced Cheddar cheese

• 1 Granny Smith apple, cored and thinly sliced

• Cooking spray


Spread 1/2 tablespoon chutney on each of 4 bread slices; top each slice with 2 ounces turkey, 1/2 ounce cheese, and enough apple slices to cover the cheese. Top with remaining bread slices.

Preheat grill pan or large nonstick skillet coated with cooking spray over medium heat. Add sandwiches to pan; top with another heavy skillet. Cook 3 minutes on each side or until golden brown.

Nutrition information per serving:

Calories 340 Fat 9 g Sodium 1,122 mg

Carbohydrates 41 g Saturated fat 4 g Calcium 163 mg

Protein 23 g Cholesterol 42 mg Dietary fiber 6 g

Diabetic exchanges per serving: 1/2 fruit, 2 bread/starch, 2 1/2 lean meat, 1/2 fat.