Serves 4.

Note: The tender leaves of broccoli rabe and Swiss chard can replace the broccoli; cooking time remains the same. From Joyce White.

• 1 large head of broccoli, about 11/2 lb.

• 1 c. vegetable or chicken broth

• 2 tbsp. peanut or corn oil

• 2 or 3 garlic cloves, minced

• 1 tbsp. chopped fresh ginger, or 1 tsp. powdered ginger

• 1/4 to 1/2 tsp. hot pepper flakes, or to taste

• 1/2 tsp. salt

• 1/4 tsp. freshly ground black pepper

• 1/2 c. walnuts, coarsely chopped

• 1 or 2 tsp. peanut or corn oil


Cut the broccoli into 2- or 3-inch spears, discarding the thick bottom stems. Rinse the broccoli and drain. In a large saucepan, combine the broth, oil, garlic, ginger, pepper flakes, salt and black pepper. Add the broccoli, cover and bring to a boil.

Cook the broccoli for about 5 minutes or until just tender but not mushy. Set aside.

Combine the walnuts and remaining oil in a small skillet and heat for 2 or 3 minutes over low, stirring. Using a slotted spoon, place the broccoli in a serving bowl and top with the hot walnuts. Serve immediately.

Nutrition information per serving:

Calories 140 Fat 11 g Sodium 160 mg

Carbohydrates 8 g Saturated fat 1 g Calcium 56 mg

Protein 4 g Cholesterol 0 mg Dietary fiber 3 g

Diabetic exchanges per serving: 2 vegetable, 2 fat.




Serves 4.

Note: From Joyce White.

• 11/2 lb. boneless chicken breast

• 1/2 tsp. salt

• 1/2 tsp. freshly ground black pepper

• 4 tbsp. peanut, grapeseed or canola oil, divided

• 3 or 4 garlic cloves, minced

• 1 small hot chile pepper, finely chopped

• 1 red or green bell peppers, julienne or cut into match-stick strips

• 2 to 3 tbsp. chopped parsley or cilantro

• 2 tsp. soy sauce, or more if desired

• 1/2 c. light toasted peanuts or cashew nuts


Cut the chicken into 1/2 -inch thick by 2-inch strips (discard skin, if preferred). Pat the chicken dry with paper toweling. Sprinkle chicken with salt and black pepper. Heat 1 tablespoon oil in a large heavy skillet, preferably a cast-iron pan.

When oil is hot, add about half of the chicken strips and sear until lightly browned for 2 or 3 minutes, stirring constantly. Remove chicken from pan with a slotted spoon when seared. Add another tablespoon of oil and sear the remaining chicken in the same way, and remove from pan.

Reduce heat to medium low and add the remaining 2 tablespoons of oil to skillet. Stir in garlic, chile pepper, bell pepper, parsley or cilantro and soy sauce. Return chicken to pan, raise heat again, and sauté, stirring for about 3 to 5 minutes, or until the peppers are tender and chicken is cooked through. Toss with peanuts or cashews.

Nutrition information per serving with peanuts (no chicken skin):

Calories 460 Fat 28 g Sodium 546 mg

Carbohydrates 7 g Saturated fat 5 g Calcium 40 mg

Protein 43 g Cholesterol 106 mg Dietary fiber 2 g

Diabetic exchanges per serving: 1 vegetable, 6 lean meat, 2 fat.



Serves 4.

Note: From Joyce White.

• 1 head red or green leaf lettuce, or a mixture of both

• 1 or 2 eating apples, such as Empire, Gala, Macoun or Red or Golden Delicious, unpeeled

• 1/2 lb. feta cheese or goat's cheese, or more if desired

• 1 c. shelled pecan halves or shelled pistachio nuts, or mixture of both

Salad dressing:

• 1/2 c. grapeseed or olive oil

• 2 or 3 tbsp. lemon or lime juice

• 2 to 3 tbsp. cider vinegar

• 1 or 2 garlic cloves, finely minced

• 1 tsp. spicy brown mustard

• 1/4 tsp. salt

• 1/4 tsp. coarsely ground black pepper


Rinse the lettuce 2 or 3 times making sure that it is free of grit. Drain and spin in a lettuce spinner if available, dry with paper toweling and then wrap in a towel and chill for at least an hour.

When ready to serve, cut apple into thin slices, discarding core and seeds.

Dice the cheese. Combine lettuce, apple, cheese and pecans or pistachio nuts or a mixture of nuts in a large bowl.

In a small bowl or jar, combine oil, lemon or lime juice, vinegar, garlic, mustard, salt and pepper. Beat briskly with a fork or whisk or shake vigorously to combine. Pour a generous amount of the dressing over the lettuce and apple and other ingredients and toss; serve immediately.

Nutrition information per serving:

Calories 520 Fat 48 g Sodium 760 mg

Carbohydrates 14 g Saturated fat 12 g Calcium 330 mg

Protein 12 g Cholesterol 50 mg Dietary fiber 4 g

Diabetic exchanges per serving: 1 vegetable, 1/2 fruit, 1 1/2 medium-fat meat, 8 fat.



Makes 2 cups.

Note: From Joyce White.

• 2 c. shelled pecans, walnuts, almonds, pistachio or Brazil nuts, or mixture of nuts

• 2 tbsp. grapeseed, safflower or coconut oil

• 1/2 tsp. salt

• Sprinkling of black pepper

• 2 to 3 tbsp. finely chopped fresh herbs, preferably mixture of rosemary, thyme and basil

• 1/2 tsp. (or less) crushed red pepper flakes or chile powder


Preheat oven to 325 degrees. In a medium bowl combine nuts, oil, salt, black pepper, herbs and red pepper flakes or chile powder, and stir well so as to coat the nuts all over. Set aside.

Lightly oil a large roasting pan. Scatter the seasoned nuts in the pan, arranging in one layer.

Set the pan on the lower oven rack and bake the nuts for 15 to 20 minutes or until just lightly toasted, stirring and turning over with a large metal spoon a couple times.

When lightly browned, immediately remove the pan of nuts from the oven, set it to cool on a wire rack, and then move nuts from the pan to a serving dish or jar.

Nutrition information per serving (with pecans):

Calories 205 Fat 21 g Sodium 150 mg

Carbohydrates 4 g Saturated fat 2 g Calcium 24 mg

Protein 2 g Cholesterol 0 mg Dietary fiber 3 g

Diabetic exchanges per serving: 1/2 bread/starch, 4 fat.