Serves 4.

Note: From "Vegetarian Cooking for Everyone" by Deborah Madison.

• 1/4 c. olive oil, divided

• 4 c. thinly sliced onion

• 4 fresh thyme sprigs

• 2 tbsp. fresh chopped sage, or 2 tsp. dried

• Salt and freshly cracked pepper

• 6 c. uncooked, but peeled butternut squash, cut into 1/2 in. cubes

• 1/2 c. flour

• 2 tbsp. chopped parsley

• 1/2 c. grated Gruyère or fontina cheese

• 1/2 c. plus 2 tbsp. heated whole milk

• 1 c. fresh bread crumbs


Preheat the oven to 350 degrees. Lightly oil or butter a 2-quart gratin dish.

Heat half the oil in a skillet over medium heat. Add the onion, thyme and sage, and cook, stirring frequently, until the onions are lightly caramelized, about 15 minutes. Season with 1/2 teaspoon salt and pepper to taste. Spread in the gratin dish.

Return the skillet to medium heat, and add the remaining oil. Toss the squash in the flour, letting the excess fall away. Add the squash to the pan and cook until it begins to brown in places on both sides, about 7 minutes. Add the parsley, season with salt and plenty of pepper, and cook for 1 minute more.

Layer the squash over the onions, cover with the cheese, then add the milk. Cover and bake for 25 minutes, then uncover, add the bread crumbs, and bake until the top is browned and the liquid absorbed, about 25 minutes more.

Nutrition information per serving:

Calories 400 Fat 20 g Sodium 140 mg

Carbohydrates 49 g Saturated fat 5 g Calcium 304 mg

Protein 11 g Cholesterol 19 mg Dietary fiber 5 g

Diabetic exchanges per serving: 1 vegetable, 3 bread/starch, 4 fat.


Serves 6.

Note: A favorite of the Lunch Bunch. Lower the sodium with low-sodium broth.

• 2 onions, finely chopped

• 1 tbsp. olive oil

• 6 garlic cloves, minced

• 2 (4-oz.) cans diced fire-roasted green chiles

• 1 tbsp. cumin

• 2 tsp oregano

• 1/2 tsp. cayenne

• 2 (15-oz.) cans northern or navy beans, rinsed

• 6 c. chicken broth

• 3 to 4 c. shredded chicken or turkey (from rotisserie or browned ground turkey)

• Salt and pepper to taste

• 1 c. sour cream

• 2 c. shredded Monterey Jack cheese

• Garnishes: green onion, lime wedges, fresh cilantro and/or diced tomato


Sauté onions in oil until golden, and add garlic. Cook for 1 minute. Drain chilies and add to onion mix with cumin, oregano and cayenne. Add beans and broth. Add cooked shredded chicken. Simmer 20 to 30 minutes. Add salt and pepper to taste.

Top with sour cream and cheese. Garnish as desired with green onion, lime wedges, cilantro or tomato.

Nutrition information per serving:

Calories 566 Fat 28 g Sodium 1,840 mg

Carbohydrates 33 g Saturated fat 14 g Calcium 475 mg

Protein 45 g Cholesterol 114 mg Dietary fiber 8 g

Diabetic exchanges per serving: 1 vegetable, 2 bread/starch, 5 medium-fat meat, 1/2 fat.


Serves 8.

Note: From a 2006 Taste article; recipe from Mary Lovinelli Buescher, Bloomington.

• 2 tsp. vegetable oil

• 1 large yellow onion, chopped (about 1 c.)

• 1 medium red bell pepper, chopped (about 1 c.)

• 1 (20-oz.) can pineapple tidbits in juice, drained, 1/3 c. juice reserved

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

• 1 (4.5-oz.) can chopped green chiles

• 1 tsp. salt

•1/2 c. plus 8 tsp. chopped fresh cilantro, divided

• 3 c.(12 oz.) shredded Cheddar cheese, divided

• 1 (10-oz.) can mild enchilada sauce

• 8 (8- or 9-in.) whole-wheat flour tortillas

•1/2 c. sour cream


Heat oven to 350 degrees. Spray 9- by 13-inch glass baking dish with cooking spray.

In 12-inch nonstick skillet, heat oil over medium heat. Add onion and bell pepper; cook 4 to 5 minutes or until softened. Stir in pineapple, beans, green chiles and salt. Cook and stir until thoroughly heated. Remove skillet from heat. Stir in 1/2 cup cilantro and 2 cups cheese.

Spoon and spread 1 tablespoon enchilada sauce onto each tortilla. Spoon about 3/4 cup vegetable mixture over sauce on each. Roll up tortillas; place seam side down in baking dish.

In small bowl, mix reserved 1/3 cup pineapple juice and remaining enchilada sauce; pour over entire surface of enchiladas in dish. Sprinkle with remaining 1 cup cheese. Spray sheet of foil large enough to cover baking dish with cooking spray; place sprayed side down over baking dish and seal tightly.

Bake 35 to 40 minutes, removing foil during last 5 to 10 minutes of baking, until cheese is melted and sauce is bubbly. Top each baked enchilada with 1 tablespoon sour cream and 1 teaspoon cilantro.

Nutrition information per serving:

Calories 401 Fat 20 g Sodium 950 mg

Carbohydrates 41 g Saturated fat 11 g Calcium 290 mg

Protein 18 g Cholesterol 52 mg Dietary fiber 8 g

Diabetic exchanges per serving: 1/2 fruit, 2 bread/starch, x2 medium-fat meat, 2 fat.