Presque bay primavera √

Serves 2.

Note: Amounts of each ingredient are highly adjustable, depending on what you have on hand. From Kim Ode.

• 2 tbsp. olive oil

• 1/2 medium onion, sliced thin

• 6 small sweet peppers, sliced in thin rings

• 2 garlic cloves, sliced thin

• Several mushrooms, sliced thin

• 4 slices of deli ham, or other meat, sliced into thin strips

• Broccoli cut into small florets, about 1 c.

• 1/4 c. white wine or water

• 1 1/2 c. pasta, preferably a smaller shape

• 4 c. water

• Freshly grated Parmesan cheese


In a large saucepan, heat the oil over medium heat. Add onion and cook until it starts to soften. Nudge onions to one side to make room for the peppers, and continue cooking until the onion takes on a golden sheen. Add the garlic to the onion, and make room for the mushrooms. Cook until mushrooms are soft.

Using a slotted spoon, lift all the vegetables from the pan into a bowl, keeping any remaining oil in the pan.

Add ham to the pan, and sauté for several minutes until the slivers sear just a bit. Add ham to vegetables in bowl.

Into the now almost-dry pan, stir-fry broccoli for a minute. Add white wine or water, then cover to steam for another minute. Add to ham and vegetables. Cover to keep warm.

Pour pasta into the saucepan and cover with 4 cups water. Bring to a boil, then reduce to a steady simmer, stirring occasionally. When pasta is done, carefully drain any remaining water into a cup. Add the reserved vegetables and meat, along with the cheese, and heat through, adding pasta water as needed to prevent sticking. Season to taste and serve at once.

Nutrition information per serving:

Calories 645 Fat 18 g Sodium 360 mg

Carbohydrates 94 g Saturated fat 3 g Calcium 57 mg

Protein 25 g Cholesterol 15 mg Dietary fiber 8 g

Diabetic exchanges per serving: 2 vegetable, 5½ bread/starch, 1 lean meat, 3 fat.

Whitefish cakes √

Makes 4.

Note: These are great for using leftover fish, although we sometimes grill extra when we're having a fish meal just to ensure that we have leftovers. Measurements are mostly "by feel," depending on the size of the fillets. If you want to add other finely chopped vegetables to the mix, go for it. From Kim Ode.

• 1 egg

• 2 tbsp. mayonnaise (horseradish mayonnaise is great here)

• 2 green onions, sliced thin

• 1/2 c. finely chopped celery

• 2 whitefish fillets, cooked, lifted from skin and flaked

About 1/3 c. bread crumbs, from a can or make fresh if you have bread about to go stale; crushed saltine crackers work, too

• Seasonings such as lemon pepper or salt, to taste

• 2 tbsp. butter or oil

• Lemon wedges for serving


In a medium bowl, whisk together the egg and mayonnaise, then stir in onions, celery and any additional vegetables you 've choose. Got some parsley? Nice. Add fish and bread crumbs and stir gently until mixture comes together, adding more crumbs if too wet, more mayonnaise if too dry. Season to taste. Form into 4 patties, place on a plate and chill for 15 minutes (this will help them hold together in the pan.)

Heat butter or oil in a skillet. Gently add patties and cook for about 5 minutes on each side, or until golden brown. Serve immediately with lemon wedges.

Nutrition information per serving:

Calories 275 Fat 18 g Sodium 170 mg

Carbohydrates 5 g Saturated fat 6 g Calcium 45 mg

Protein 21 g Cholesterol 124 mg Dietary fiber 1 g

Diabetic exchanges per serving: 1 vegetable, 3 lean meat, 2 fat.

Potatoes in foil √

Serves 2.

Note: Keeping the skin on the potatoes makes for less waste, and serving them from the foil packet eases cleanup. The mushrooms are optional, but nice. From John Danicic.

• 1 c. diced unpeeled potatoes, in 1/4 - in. pieces

• 2 tbsp. finely chopped onion, red or white

• 1 to 2 garlic cloves, finely chopped

• Pinch of dried rosemary

• 1 to 2 tbsp. olive oil

• Aluminum foil

• 1 (4-oz.) can mushrooms, well-drained • Butter and vinegar, optional


In a medium bowl, combine potatoes with onion, garlic and rosemary. Add enough olive oil to make sure all pieces are coated well. Season to taste.

Tear aluminum foil into two large rectangles, stacking one atop the other. Place potato mixture on one end of the foil, then bring over the remaining foil to make a flat packet, crimping the edges to seal.

Place packet over indirect heat on the grill and roast for 20 minutes, turning occasionally. After 20 minutes, carefully open packet (there will be steam) and add mushrooms. Reseal and roast another 10 minutes or until potatoes are tender. Serve from the packet, with butter and a splash of vinegar if desired.

Nutrition information per serving:

Calories 133 Fat 7 g Sodium 190 mg

Carbohydrates 17 g Saturated fat 1 g Calcium 25 mg

Protein 2 g Cholesterol 0 mg Dietary fiber 3 g

Diabetic exchanges per serving: 1 bread/starch, 1½ fat.