Serves 8 to 10.


• 1 medium onion, chopped

• 1 tbsp. olive oil

• 2 to 3 garlic cloves, minced

• 1 large red bell pepper, seeded and chopped

• 3 medium carrots, peeled and chopped

• 3/4 c. sliced mushrooms

• 1 lb. extra-lean ground turkey

• 1/4 c. flat-leaf parsley, chopped

• 11/2 tbsp. onion powder

• 1 tbsp. paprika

• 1 (2-lb.) bag frozen Tater Tots

• 2 (10.5-oz.) cans low-sodium cream of mushroom soup


Preheat oven to 350 degrees. In a large skillet over medium heat, cook onion in olive oil until translucent. Add garlic, red pepper, carrots and mushrooms and cook until soft. Add turkey, parsley, onion powder and paprika and cook until turkey is browned and fully cooked. Place meat mixture in a 9- by-13-inch baking dish.

In a large bowl, combine frozen Tater Tots and soup. Top casserole with the potato mixture. If desired, sprinkle with extra parsley and paprika. Bake 55 to 60 minutes.

Nutrition information per serving of 10:

Calories 285 Fat 12 g Sodium 665 mg

Carbohydrates 33 g Saturated fat 3 g Calcium 50 mg

Protein 13 g Cholesterol 31 mg Dietary fiber 4 g

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


Serves 6..


• 1/4 c. dry white wine

• 4 tsp. cornstarch

• 1/3 c. flour

• 11/2 c. low-fat (1 percent) milk

• 1 c. canned low-sodium chicken broth

• 2 tsp. minced fresh thyme or 1 tsp. dried

• 2 tbsp. Neufchatel cheese (reduced-fat cream cheese)

• 1 (6-oz.) can solid white tuna packed in water, undrained

• 1 (6-oz.) can chunk light tuna packed in water, undrained

• 1 c. frozen petite peas

• Salt and pepper, to taste

• 8 oz. farfalle (bow-tie) pasta

• 1/2 c. crushed baked potato chips


Preheat oven to 400 degrees. Spray 8-by-8 inch glass baking dish with vegetable cooking spray. Whisk wine and cornstarch in small bowl to blend; set aside. Put flour in heavy medium saucepan; gradually add milk to flour, whisking until smooth. Add broth and thyme and whisk over medium heat until liquid thickens and boils, about 4 minutes.

Add cornstarch mixture and whisk until liquid boils and is smooth, about 1 minute. Remove from heat. Add Neufchatel cheese and whisk until melted. Stir in both cans of tuna with their liquid and frozen peas. Season to taste with salt and pepper.

Meanwhile, cook pasta in large pot of boiling salted water until tender but still firm to bite, stirring occasionally. Drain pasta and return to pot. Add tuna mixture to pasta; stir to blend well.

Transfer to prepared baking dish. Sprinkle with potato chips. Bake until top is golden and sauce bubbles around edges of dish, about 25 minutes.

Nutrition information per serving:

Calories 345 Fat 5 g Sodium 426 mg

Carbohydrates 49 g Saturated fat 2 g Calcium 100 mg

Protein 25 g Cholesterol 22 mg Dietary fiber 3 g

Diabetic exchanges per serving: 3 bread/starch, 2 lean meat.


Serves 8.

Adapted from the "American Heart Association Cookbook."

• 1 egg

• 1 tbsp. flour

• 2 c. low-fat cottage cheese

• 3 c. cooked brown rice

• Freshly ground black pepper, to taste

• 1/2 tsp. thyme

• 4 tbsp. grated Parmesan cheese, divided

• 2 tbsp. butter or margarine

• 11/2 c. chopped onion

• 3 garlic cloves, minced

• 1 (10-oz.) pkg. frozen chopped broccoli, thawed and drained

• 8 oz. fresh mushrooms, sliced

• 2 tbsp. sunflower seeds


Preheat oven to 375 degrees. Lightly coat a 9-by-13-inch baking dish with vegetable cooking spray.

In a bowl, mix egg, flour, cottage cheese, rice, pepper, thyme and 1 tablespoon Parmesan cheese. Set aside.

Heat butter or margarine in a large saucepan over medium-high heat. Add onion and sauté until translucent. Add garlic and sauté 1 minute. Add broccoli and mushrooms. Cover and cook 7 minutes. Add cottage cheese mixture and blend well.

Spoon mixture into prepared pan. Sprinkle 3 tablespoons Parmesan and sunflower seeds on top. Bake 25 to 30 minutes.

Nutrition information per serving:

Calories 226 Fat 8 g Sodium 325 mg

Carbohydrates 26 g Saturated fat 4 g Calcium 116 mg

Protein 15 g Cholesterol 41 mg Dietary fiber 4 g

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


Serves 4.

From Cooking Light magazine.

• 1 c. (4 oz.) shredded reduced-fat extra-sharp Cheddar cheese

• 1 c. chopped tomato

• 1 c. fat-free cottage cheese

• 1/3 c. sliced green onions

• 2 tsp. chili powder

• 2 garlic cloves, minced

• 9 (6-in.) corn tortillas

• 1 c. taco sauce

• 1/4 c. shredded Monterey Jack cheese


Preheat oven to 375 degrees. Combine Cheddar, tomato, cottage cheese, green onions, chili powder and garlic in a medium bowl.

Arrange 3 tortillas in bottom of an 11-by-7-inch baking dish coated with vegetable cooking spray. Spread half of cheese mixture over tortillas. Repeat procedure with 3 tortillas and remaining cheese mixture; top with remaining tortillas. Pour taco sauce over tortillas; sprinkle with Monterey Jack cheese. Bake 20 minutes or until cheese melts.

Nutrition information per serving:

Calories 264 Fat 6 g Sodium 950 mg

Carbohydrates 35 g Saturated fat 3 g Calcium 450 mg

Protein 19 g Cholesterol 13 mg Dietary fiber 5 g

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


Makes about 1 cup.

Use in place of condensed cream soups in casserole recipes. From "The Big Book of Casseroles."

• 2 tbsp. butter

• 2 tbsp. flour

• 1/4 tsp. salt

• 1/8 tsp. white pepper

• 1 c. milk


In a small saucepan over medium heat, melt butter. Add flour, salt and pepper, stirring constantly, until bubbly. Stir in milk. Heat to boiling, stirring or whisking constantly until thickened, about 1 minute.