The best low cal recipes

Couscous salad with Black Beans, Mushrooms, and Corn

2 tbsp evoo
1 cup israeli couscous
salt and pepper
1/2 lb cremini or button mushroom sliced
1 bunch of scallions thinly sliced
1 1/4 cups fresh corn kernels (2 ears)
1 can black beans rinsed and drained (15.5 oz)
2 tbsp fresh lime juice
1 jalapeno, thinly sliced or diced (optional)
1 avacado, sliced

1. in a medium pan, heat 1 tbsp oil, add couscous and cook until golden brown- 4min. add 1 1/2 cups water, season with salt and bring to a boil. reduce heat to low, cover and simmer until liquid is absorbed and couscous is tender ~15 min

2. in a large skilled, heat 2 tsp oil over medium high, cook mushrooms until brown. season with salt and pepper. transfer to a large bowl. add 1 tsp oil to skilled, cook scallion whites and corn until scallion is soft and corn is brown. season with salt and pepper and add to mushrooms

3. add couscous, black beans, lime juice, jalapeno, and scallion greens to mushroom mixture and toss to combine. season to taste with salt and pepper, divide among 4 bowls and top with avacado slices

4 servings

per serving: 432 cal, 15.3 g fat, 14.3 g protein, 61.7 g carbs, 10.7 g fiber

Shepherd's Pie (diabetic friendly)

cooking spray
1 cup chopped onion
1 ¼ pounds ground sirloin
½ cup fat-free canned beef broth
2 teaspoons Worcestershire sauce
1 tablespoon tomato paste
freshly ground pepper (to taste)
1 ½ pounds Russet potatoes, peeled and cute into equal size pieces
3 garlic cloves, cut in half
¼ cup skim milk
2 fluid ounces egg substitute
½ teaspoon salt
1 cup thawed frozen baby peas

Preheat oven to 425°F.
Coat a non-stick skillet with cooking spray. Add the onions, and sauté over medium-high heat until they wilt.
Add the meat and cook, separating with a wooden spoon until meat has turned brown.
Strain the fat and liquid from the beef and onion mixture. Return to the skillet, but you don’t have to put it back on the heat.
Stir in the beef broth, tomato paste, Worcestershire sauce, and pepper to the meat. Set aside.
Boil the potatoes with the garlic in lightly salted water until done (should be 20-25 minutes—until they’re tender when you poke them with a fork).
Drain the potatoes and remove the garlic.
Add the milk and the egg substitute to the potatoes, and then mash them. Season with pepper and salt (if you’re using it).
Put the ground beef mixture in the bottom of an oven-proof casserole. Top with peas and then spread with the mashed potatoes. Coat with cooking spray (if you'd like).
Bake for 30 minutes until heated through and top is nicely browned.

6 servings
Nutritional Info (Per Serving)

269 calories (18% calories from fat)
2g protein
5g total fat (1.8g saturated fat)
28g carbohydrates
3g dietary fiber
59mg cholesterol
190mg sodium
Diabetic Exchanges
3 very lean protein, 2 carbohydrate (1½ bread/starch, 1 vegetable)

Peanut Butter Cookies (diabetic friendly)

1 cup sugar
1 cup peanut butter
1 egg

1. Preheat oven to 375 degrees F. Grease cookie sheets and set aside. In a medium bowl, stir together the 1 cup sugar, the peanut butter, and egg until well mixed. Using your hands, roll peanut butter mixture into 1-inch balls; place 2 inches apart on prepared cookie sheets. Flatten each ball slightly with a drinking glass that has been lightly greased and dipped in sugar. Lightly grease a small star-shaped cookie cutter; dip in sugar. Press into the center of each cookie.
2. Bake about 9 minutes or until edges are set and bottoms are lightly browned. Makes 36 cookies.

Servings: 36 cookies
Calories66
Total Fat (g)4
Saturated Fat (g)1
Monounsaturated Fat (g)2
Polyunsaturated Fat (g)1
Cholesterol (mg)6
Sodium (mg)35
Carbohydrate (g)7
Total Sugar (g)6
Protein (g)2
Diabetic Exchanges
Other Carbohydrates (d.e.).5
Fat (d.e.).5

Chicken Tostadas with Black Bean Salsa (diabetic friendly)

6 6-inch corn tortillas
Nonstick cooking spray
1 14-ounce can reduced-sodium chicken broth
1 teaspoon chili powder
1 teaspoon ground cumin
1/2 teaspoon dried oregano, crushed
3 skinless, boneless chicken breast halves (14 to 16 ounces total)
1 15-ounce can black beans, rinsed and drained
3/4 cup frozen whole kernel corn, thawed
1/2 cup chopped fresh tomato
1/4 cup chopped onion
1/4 cup snipped fresh cilantro
3 tablespoons lime juice
1/8 teaspoon ground black pepper
2 cups shredded Romaine lettuce
Fresh cilantro sprigs (optional)
1/3 cup light dairy sour cream (optional)
Lime wedges (optional)

1. Preheat oven to 400 degrees F. Coat both sides of tortillas with nonstick cooking spray. Place on baking sheets. Bake for 7 to 9 minutes or until lightly browned. Transfer to wire racks to cool. Tortillas will crisp up as they cool.
2. Meanwhile, in a large skillet combine broth, chili powder, cumin, and oregano. Bring to boiling. Add chicken; return to boiling. Reduce heat and simmer, covered, for 8 to 10 minutes or until chicken is no longer pink (170 degrees F). Remove from heat. Let chicken cool in the liquid about 15 minutes or until cool enough to handle. When cool enough to handle, transfer chicken to a cutting board and shred the chicken into large pieces using two forks. Return shredded chicken to the cooking liquid.
3. In a medium bowl combine beans, corn, tomato, onion, snipped cilantro, lime juice, and pepper.
4. Place tortillas on serving plates. Top with lettuce and bean mixture. Using a slotted spoon, spoon chicken atop bean mixture. If desired, garnish with cilantro and serve with sour cream and lime wedges. Makes 6 tostadas.

Nutrition Facts Per Serving:
Servings: 6 tostadas
Calories207
Total Fat (g)2
Cholesterol (mg)39
Sodium (mg)285
Carbohydrate (g)28
Fiber (g)6
Protein (g)23
Vitamin A (DV%)0
Vitamin C (DV%)0
Calcium (DV%)0
Iron (DV%)0
Diabetic Exchanges
Starch (d.e.)1.5
Vegetables (d.e.).5
Very Lean Meat (d.e.)2.5

Nutty Chocolate Crunch (diabetic friendly)

Nonstick cooking spray
1/3 cup semisweet chocolate pieces
2 tablespoons sugar-free or reduced-calorie chocolate-flavor syrup
2-1/2 cups bite-size rice square cereal
1 cup whole bran cereal (shreds)
1/3 cup unsalted dry roasted peanuts

1. Lay a large sheet of foil on a flat work surface; lightly coat with nonstick cooking spray. In a medium saucepan, combine chocolate pieces and chocolate syrup. Cook and stir over medium-low heat until chocolate pieces are melted. Remove from heat.
2. Add cereals and peanuts to melted chocolate; toss gently to coat. Spread onto the prepared foil to cool completely. Makes 5 (1-cup) servings.

Nutrition Facts Per Serving:
Servings: 5 (1-cup) servings
Calories193
Total Fat (g)9
Saturated Fat (g)3
Monounsaturated Fat (g)1
Polyunsaturated Fat (g)2
Sodium (mg)152
Carbohydrate (g)30
Total Sugar (g)9
Fiber (g)5
Protein (g)5
Vitamin C (DV%)9
Calcium (DV%)10
Iron (DV%)38
Diabetic Exchanges
Starch (d.e.)1
Other Carbohydrates (d.e.)1
Fat (d.e.)1
To Store: Place cereal mixture in an airtight container; cover. Store in the refrigerator for up to 3 days.

Meatball Lasagna (diabetic friendly)

2 medium green sweet peppers, stemmed, seeded, and quartered
6 dried regular or whole wheat lasagna noodles
1-1/2 cups shredded reduced-fat mozzarella cheese (6 ounces)
1/2 of a 15-ounce container (3/4 cup) light ricotta cheese
1/4 cup soft goat cheese (chèvre) or finely shredded Parmesan cheese (1 ounce)
1-1/2 cups purchased light or low-fat tomato basil pasta sauce
1/2 recipe cooked Mediterranean Meatballs (24) (recipe below)

Shredded fresh basil or small fresh basil or oregano leaves (optional)
1. Preheat oven to 425°F. Line a large baking sheet with foil. Place sweet pepper quarters, cut sides down, on prepared baking sheet. Roast, uncovered, about 20 minutes or until pepper quarters are charred. Wrap in the foil; let stand for 20 minutes. Using a small sharp knife, peel skins from pepper quarters. Set aside. Reduce oven temperature to 375°F.
2. Meanwhile, cook lasagna noodles according to package directions. Drain noodles; rinse with cold water. Drain well; set aside. For filling, in a small bowl, stir together 1 cup of the mozzarella cheese, the ricotta cheese, and the goat cheese or Parmesan cheese; set aside.
3. To assemble, spread 1/2 cup of the pasta sauce in the bottom of a 2-quart rectangular baking dish. Layer two of the cooked noodles in the dish. Arrange meatballs in a single layer on top of noodles in dish. Add two more of the cooked noodles. Top with the ricotta cheese mixture, spreading evenly. Arrange sweet pepper pieces over ricotta mixture. Top with the remaining cooked noodles. Spread the remaining pasta sauce over noodles.
4. Bake, covered, for 50 minutes. Uncover and sprinkle with the remaining 1/2 cup mozzarella cheese. Bake, uncovered, for 5 to 10 minutes more or until heated through. Let stand for 15 minutes before serving. If desired, garnish with fresh herbs. Makes 8 servings

Mediterranean Meatballs: Preheat oven to 350 F. In a large bowl, combine 3/4 of a 12-ounce jar of roasted red peppers, drained and finely chopped; 1-1/2 cups soft whole wheat bread crumbs (about 2 slices); 1/2 cup refrigerated or frozen egg product (thawed) or 2 eggs, lightly beaten; 1/3 cup tomato sauce; 1/2 cup snipped fresh basil or 1 tablespoon dried basil, crushed; 1/4 cup snipped fresh flat-leaf parsley; 1/2 teaspoon salt; 1/4 teaspoon ground black pepper. Add 2 pounds 95 percent lean ground beef; mix well. Shape meat mixture into 48 meatballs. Place meatballs in a foil-lined 15x10x1-inch baking pan. Bake about 20 minutes or until done (160 degrees F). Reserved cooked meatballs can be stored in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 3 months.

Nutrition Facts Per Serving:
Servings: 8 servings
Calories263
Total Fat (g)8
Saturated Fat (g)4
Cholesterol (mg)54
Sodium (mg)468
Carbohydrate (g)22
Fiber (g)2
Protein (g)23

Diabetic Exchanges
Starch (d.e.)1.5
Vegetables (d.e.).5
Lean Meat (d.e.)2.5
Fat (d.e.).5

Black Bean Tortilla Pie (diabetic friendly)

6 Servings Prep: 50 min. Bake: 15 min.

Ingredients
1 medium onion, chopped
1 medium green pepper, chopped
1 teaspoon ground cumin
1/4 teaspoon pepper
1 tablespoon olive oil
3 garlic cloves, minced
2 cans (15 ounces each) black beans, rinsed and drained
1 can (14-1/2 ounces) vegetable broth
1 package (10 ounces) frozen corn, thawed
4 green onions, thinly sliced
4 flour tortillas (8 inches)
1 cup (4 ounces) shredded reduced-fat cheddar cheese, divided

Directions
In a large skillet, saute the onion, green pepper, cumin and pepper in oil until vegetables are tender. Add garlic; cook 1 minute longer. Add beans and broth. Bring to a boil; cook until liquid is reduced to about 1/3 cup. Stir in corn and green onions; remove from the heat.
Place one tortilla in a 9-in. springform pan coated with cooking spray. Layer with 1-1/2 cups bean mixture and 1/4 cup cheese. Repeat layers twice. Top with remaining tortilla. Place pan on a baking sheet.
Bake, uncovered, at 400° for 15-20 minutes or until heated through. Remove sides of pan. Sprinkle with remaining cheese. Cut into wedges. Yield: 6 servings.

Nutritional Analysis: 1 wedge equals 353 calories, 9 g fat (3 g saturated fat), 14 mg cholesterol, 842 mg sodium, 53 g carbohydrate, 8 g fiber, 17 g protein. Diabetic Exchanges: 3 starch, 1 lean meat, 1 vegetable, 1 fat.

Hungry Girl's S'mores Oatmeal

Per Serving (entire recipe): 299 Calories, 9g fat, 512mg sodium, 47.5g carbs, 6.5g fiber, 13g sugars, 8.5g protein
Ingredients:
½ cup old-fashioned oats
1 25-cal packet hot cocoa mix
Dash salt
1 cup unsweetened vanilla almond breeze
2 tsp mini semi-sweet chocolate chips, divided
2 Tbsp mini-marshmallows
¼ sheet (1 cracker) low-fat honey graham crackers, crushed

Directions:
Combine oats, cocoa mix, and salt in a nonstick pot on the stove. Add Almond Breeze and 1 cup water. Bring to a boil, and then reduce to a simmer.
Cook for 12-15 minutes, stirring occasionally, until very thick and creamy.
Remove pot from heat, add 1tsp chocolate chips and stir until melted.
Transfer to a bowl and top with marshmallows, graham cracker, and remaining chocolate chips.