SUBWAY SWEET ONION SAUCE

SUBWAY SWEET ONION SAUCE

Makes about 2/3 cup.

Note: It's the sauce that makes Subway sandwiches stand out from one another, Todd Wilbur says. This is the key ingredient in the Subway Chicken Teriyaki Sandwich. Buttermilk powder is available in the baking section of the supermarket.

• 1/2 c. light corn syrup

• 1 tbsp. minced white onion

• 1 tbsp. red wine vinegar

• 2 tsp. white vinegar

• 1 tsp. balsamic vinegar

• 1 tsp. brown sugar

• 1 tsp. buttermilk powder (see Note)

• 1/4 tsp. lemon juice

• 1/8 tsp. poppyseeds

• 1/8 tsp. salt

• Pinch cracked black pepper

• Pinch garlic powder

Directions

Combine all the ingredients in a small microwave-safe bowl.

Heat the mixture uncovered in microwave oven for 1 to 11/2 minutes on high until the mixture boils rapidly.

Whisk well and cool.

Nutrition information per 2 tablespoons:

Calories105Fat0 gSodium80 mg

Carbohydrates28 gSaturated fat0 gCalcium13 mg

Protein0 gCholesterol0 mgDietary fiber0 g

Diabetic exchanges per serving: 2 other carb.

PANERA BREAD BROCCOLI CHEDDAR SOUP

Serves 4.

You can make this soup in about 30 minutes. The cheese slices work well for a home reconstruction of the soup, says Todd Wilbur.

• 3 c. broccoli florets

• 4 c. chicken broth

• 1 c. half-and-half

• 1/2 c. all-purpose flour

• 8 slices Kraft Sharp Cheddar Singles

• 1/2 c. shredded carrot

• 1/3 c. diced white onion

• Pinch ground black pepper

Directions

Steam the broccoli on a steam basket in a covered saucepan over boiling water for 6 minutes. Remove the broccoli to a chopping board, cool, then use a large sharp knife to dice the broccoli into pieces that are about the size of peas.

Pour the chicken broth into a large saucepan with the half-and-half. Whisk in the flour. Add the broccoli, cheese slices, carrot, onion and pepper.

Turn the heat to medium and cook, stirring often, until mixture begins to bubble. Reduce the heat and simmer for 30 minutes, or until the carrots are tender and the soup is thick.

Nutrition information per serving:

Calories350Fat21 gSodium1,675 mg

Carbohydrates24 gSaturated fat12 gCalcium310 mg

Protein18 gCholesterol61 mgDietary fiber3 g

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

CHIPOTLE CILANTRO-LIME RICE

Makes 4 cups.

From "Top Secret Recipes Unlocked," by Todd Wilbur.

• 3 c. water

• 2 c. converted rice

• 3 tbsp. butter

• 11/2 tsp. salt

• 1/3 c. minced fresh cilantro

• 2 tbsp. lime juice

Directions

Combine water, rice, butter and salt in a large saucepan. Bring to a boil over medium heat, then reduce heat to low, cover saucepan and simmer for 20 minutes. When rice is done, stir in cilantro and lime juice.

Nutrition information per 1/2 cup serving:

Calories223Fat5 gSodium480 mg

Carbohydrates39 gSaturated fat3 gCalcium33 mg

Protein4 gCholesterol11 mgDietary fiber1 g

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

STARBUCKS CARAMEL MACCHIATO

Makes 1 (16-oz.) drink.

Note: You'll need an espresso/cappuccino machine (or at least a milk steamer and very strong coffee for this drink. For the caramel sauce, choose your favorite and note that the recipe works best with 3 tablespoons of a richer sauce (which is what Starbucks uses) or 4 tablespoons of a lighter sauce (such as fat-free Smuckers). For the vanilla syrup, you can make your own, as indicated below, or use a bottled brand, such as Torani. To make this drink a perfect clone, use the vanilla syrup and caramel sauce that are sold at many Starbucks.

• 2 c. water

• 11/2 c. granulated sugar

• 3/4 tsp. vanilla extract

• 1 c. milk, steamed with foam

• 1/2 c. fresh espresso

• 3 to 4 tbsp. caramel sauce

Directions

To prepare syrup: Combine 2 cups water and sugar in a medium saucepan and bring to a boil. Reduce heat and simmer for 5 minutes, then add vanilla extract. Remove from heat and cool. Store in a covered container.

To make coffee drink: Add 2 tablespoons vanilla syrup to a 16-ounce glass. Add 1 cup steamed milk with the foam, and then pour in the espresso. Add caramel sauce and stir before drinking.

Nutrition information per serving (with 2 percent milk):

Calories280Fat5 gSodium330 mg

Carbohydrates52 gSaturated fat3 gCalcium320 mg

Protein9 gCholesterol20 mgDietary fiber1/2 g

Diabetic exchanges per serving: 1 milk, 21/2 other carb, 1 fat.