Recipes: Pasta Primavera, Whitefish Cakes and Potatoes in Foil

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

• 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.

Calories645Fat18 gSodium360 mg

Carbohydrates94 gSaturated fat3 gCalcium57 mg

Protein25 gCholesterol15 mgDietary fiber8 g

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

Makes 4.

• 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

• Seasonings such as lemon pepper or salt, to taste

• 2 tbsp. butter or oil

• Lemon wedges for serving

Directions

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.)

Nutrition information per serving:

Calories275Fat18 gSodium170 mg

Carbohydrates5 gSaturated fat6 gCalcium45 mg

Protein21 gCholesterol124 mgDietary fiber1 g

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

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

• Aluminum foil

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

Directions

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.

Nutrition information per serving:

Calories133Fat7 gSodium190 mg

Carbohydrates17 gSaturated fat1 gCalcium25 mg

Protein2 gCholesterol0 mgDietary fiber3 g