Blue Cheese-Stuffed Summer Squash
- Nonstick cooking spray
- 4 medium yellow summer squash and/or zucchini
- ½ 8 ounce package reduced-fat cream cheese (Neufchatel), softened
- ½ cup shredded carrot
- 1/3 cup crumbled blue cheese
- 1/3 cup thinly sliced green onions
- 1/3 cup fine dry bread crumbsRe
- ¼ cup fat-free or light dairy sour cream
- 1/8 teaspoon ground black pepper
- 2 tablespoons chopped walnuts
- Preheat oven to 400 degree F. Line a 3-quart rectangular baking dish with foil and coat with cooking spray; set aside.
- Halve the squash lengthwise. Remove seeds with a spoon, leaving a shell about 1/4 inch thick. Place squash halves, cut sides down, in prepared baking dish. Bake, uncovered, for 10 minutes. Turn squash halves cut sides up.
- Meanwhile, for filling, in a medium bowl, stir together cream cheese, carrot, blue cheese, green onions, 1/4 cup of the bread crumbs, the sour cream, and pepper. (the mixture will be stiff.)
- Spoon filling evenly into squash halves. Top with walnuts and remaining crumbs. Bake, uncovered, about 10 minutes or until squash is tender and filling is heated through. Makes 8 servings.
Make Ahead Tip
Prepare as directed through Step 3. Cover and chill for up to 24 hours. Bake as directed in Step 4, except bake about 15 minutes.
Nutrition Facts Per Serving:
Servings Per Recipe: 8
PER SERVING: 107 cal., 6 g total fat (3 g sat. fat), 15 mg chol., 178 mg sodium, 8 g carb. (1 g fiber), 5 g pro.
High-Fat Meat (d.e): 0.5; Vegetables (d.e): 1; Fat (d.e): 0.5
Visit Diabetic Living Online for additional recipe information.
Roasted Asparagus Parmesan
- 1 pound fresh asparagus spears
- 1 tablespoon olive oil
- ¼ teaspoon salt-free seasoning blend
- 3 tablespoons finely shredded parmesan cheese
- Preheat oven to 400 degrees F. Meanwhile, snap off and discard woody bases from asparagus spears. If desired, scrape off scales.
- Place asparagus in a 15x10x1-inch baking pan. Drizzle with oil, tossing gently to coat. Spread in a single layer. Sprinkle with seasoning blend.
- Bake for 12 to 15 minutes or until asparagus is crisp-tender. Transfer to a serving platter; sprinkle with Parmesan cheese. Makes 4 side-dish servings.
Nutrition Facts per Serving:
Servings per Recipe: 4
PER SERVING: 57 cal., 4 g total fat (1 g sat. fat), 3 mg chol., 65 mg sodium, 2 g carb. (1 g fiber), 3 g pro.
Vegetables (d.e): 1; Fat (d.e): 1
- 1/4 cup all-purpose flour
- 1 teaspoon chili powder
- 1/2 teaspoon salt
- 1/2 teaspoon pepper
- 1/4 teaspoon garlic powder
- 4 tilapia fillets (6 ounces each)
- 1 tablespoon butter
- 8 corn tortillas (6 inches)
- Cooking spray
- 2 cups angel hair coleslaw mix
- 2 tablespoons reduced-fat mayonnaise
- 2 tablespoons reduced-fat sour cream
- 1 tablespoon lime juice
- 1 teaspoon grated lime peel
- 1 cup canned black beans, rinsed and drained
- 1/2 avocado, thinly sliced
- In a large resealable plastic bag, combine the flour, chili powder, salt, pepper and garlic powder. Add tilapia fillets, one at a time, and shake to coat.
- In a large nonstick skillet over medium heat, cook fillets in butter for 5-6 minutes on each side or until fish flakes easily with a fork. Meanwhile, place tortillas on a baking sheet and spritz with cooking spray. Broil 3-4 in. from the heat for 2-3 minutes on each side or until crisp.
- In a small bowl, toss the coleslaw mix, mayonnaise, sour cream, lime juice and peel. Cut fish into large pieces. On each tortilla, layer coleslaw, black beans, fish and avocado. Yield: 4 servings.
2 tostadas each: 437 calories, 12g fat (4g saturated fat), 95mg cholesterol, 659mg sodium, 44g carbohydrate (3g sugars, 7g fiber), 40g protein. Diabetic Exchanges: 5 lean meat, 3 starch, 1-1/2 fat.