Serves 6.

Note: Panko bread crumbs are lighter and bigger than the traditional dry crumb, which could be substituted. Peel and remove the seeds of the butternut squash before cubing it. Cubed squash is sometimes pre-cut in the produce section Try serving this hearty vegetarian dish as an entree with a green salad on the side. From Meredith Deeds.

• 2 1/2 c. ( 1/2 -in.) cubed butternut squash (see Note)

• 3 tsp. olive oil, divided

• 1/2  tsp. salt, divided

• Freshly ground black pepper to taste

• 2 1/4 c. (1 percent) low-fat milk, divided

• 1 medium onion, sliced

• 1 bay leaf

• 1 garlic clove, crushed

• 12 oz. uncooked elbow macaroni

• 2 tbsp. flour

• 1 1/3 c. shredded Cheddar cheese

• 1/2 c. panko bread crumbs (see Note)

• 2 tbsp. grated fresh Parmesan cheese


Preheat oven to 450 degrees. Place the squash on a large baking sheet. Drizzle with 2 teaspoons of the oil, season lightly with 1/4 teaspoon salt and pepper, and toss to coat. Arrange in a single layer and roast for 20 minutes. Turn squash over and continue to cook for another 20 minutes or until it is lightly browned. Set aside.

Meanwhile, bring 1 3/4 cup milk, onion, bay leaf and garlic clove in a large saucepan to a simmer over low heat. Remove from heat; let stand 15 minutes.

Cook pasta according to package directions; drain.

Strain milk mixture through a colander over a bowl; discard solids. Return milk to saucepan over medium heat. Combine remaining 1/2 cup milk and flour in a small bowl, stirring with a whisk until well blended. Gradually stir flour mixture and remaining 1/4 teaspoon salt into warm milk, stirring constantly with a whisk.

Bring mixture to a boil, stirring frequently; cook 1 minute, stirring constantly. Remove from heat. Gradually add the cheese a handful at a time, stirring until cheese melts after each addition. Stir in pasta and roasted squash. Spoon mixture into a 2-quart broiler-safe glass or ceramic baking dish.

Preheat broiler.

In a small bowl, combine the bread crumbs, Parmesan cheese and remaining 1 teaspoon oil and toss to coat. Sprinkle breadcrumb mixture over pasta. Place dish on middle rack in oven; broil 2 minutes or until golden brown.

Nutrition information per serving:

Calories 467 Fat 14 g Sodium 690 mg

Carbohydrates 65 g Saturated fat 7 g Calcium 320 mg

Protein 21 g Cholesterol 32 mg Dietary fiber 5 g

Diabetic exchanges per serving: ½ milk, 4 bread/starch, 1 high-fat meat, 1 fat.



Serves 4.

Note: From Meredith Deeds.

• 1 (1-lb.) pork tenderloin, sliced into 8 medallions

• 1/2  tsp. salt, divided

• 1/4  tsp. freshly ground black pepper, divided

• 2 tsp. olive oil

• 2 medium sweet potatoes, peeled and thinly sliced

• 1 onion, thinly sliced


• 1 large apple, Crispin or Granny Smith, peeled and thickly sliced

• 1/4 tsp. cinnamon

• 1 c. apple cider, divided

• 1/2 c. walnuts, toasted and chopped

• 1 tbsp. butter

• 1 tbsp. grainy mustard

• 2 tbsp. chives, minced, optional


Season both sides of the pork medallions with half of both the salt and pepper.

Heat oil in a heavy large skillet over medium-high heat. Add pork and sauté until brown, about 2 minutes per side. It will not be fully cooked at this point.

Transfer pork to a plate and add sweet potatoes and onion to skillet. Reduce heat to medium and sauté until onion is golden, about 7 minutes.

Mix in apple and cinnamon; season with remaining salt and pepper. Continue cooking, stirring frequently for 5 minutes.

Nestle pork among vegetables, pour in 2/3 cup apple cider and bring to a boil.

Cover, reduce heat to low and simmer until pork is just slightly pink and vegetables are tender, about 15 minutes.

Remove pork to a heated plate and cover loosely. With a potato masher, mash vegetable mixture. Add in the walnuts and butter. Divide the sweet potato mash among 4 warm dinner plates.

Add the remaining 1/3 cup cider to the pan and deglaze. Add mustard to the pan and mix thoroughly. Add in the chives.

On each plate, place 2 pork medallions partway on top of the sweet potatoes and drizzle with mustard sauce. Serve immediately.

Nutrition information per serving:

Calories 376 Fat 18 g Sodium 440 mg

Carbohydrates 30 g Saturated fat 4 g Calcium 60 mg

Protein 26 g Cholesterol 56 mg Dietary fiber 4 g

Diabetic exchanges per serving: 1 fruit, 1 bread/starch, 3 lean meat, 2 fat.



Serves 6.

Note: From Meredith Deeds.

• 4 (6-in.) corn tortillas, cut into strips

• 1 tbsp. vegetable oil

• 1/4 tsp. salt

• 1 (14 oz.) can whole tomatoes

• 1 to 2 canned chipotle chiles in adobo sauce (to taste)

• 4 c. low-sodium chicken stock

• 4 garlic cloves, peeled and sliced thinly

• 1/2 tsp. freshly ground black pepper

• 1 (15-oz.) can garbanzo beans, drained

• 12 oz. cooked chicken, shredded into bite-size pieces

• 1/4 c. chopped fresh cilantro

• 1 avocado, peeled, pitted and diced

• 1 lime, cut into wedges


Preheat the oven to 425 degrees. Place the tortilla strips on a large baking sheet and toss with the oil until thoroughly coated. Sprinkle with the salt and bake for 10 minutes or until the strips are golden.

In a blender, combine the tomatoes and the chiles. Puree until smooth. Pour into a large pot over medium heat. Add the chicken stock, garlic and ground pepper and bring to a simmer. Cook at a simmer for 15 minutes to allow the flavors to blend.

Add the garbanzo beans and chicken and season if necessary with salt.

Divide among 6 soup bowls. Garnish with the cilantro and avocado and serve hot with wedges of lime.

Nutrition information per serving:

Calories 325 Fat 13 g Sodium 430 mg

Carbohydrates 29 g Saturated fat 2 g Calcium 84 mg

Protein 26 g Cholesterol 50 mg Dietary fiber 7 g

Diabetic exchanges per serving: 2 bread/starch, 3 lean meat, 1 fat.