Preparation: Heat oven to 375 degrees. Scramble egg substitute in small skillet. Lay 1 tortilla on nonstick baking sheet. Spoon cooked egg substitute on top and sprinkle with both red and black pepper. Top with tomato, cheese and onion. Put second tortilla on top and press lightly. Bake 5 min. flip and bake 5 more minutes or until cheese is melted. Cool slightly, cut into fourths and serve.
  • 2 eight inch flour tortillas
  • 1/2 cup egg substitute
  • 1 dash black pepper
  • 1 dash cayenne pepper
  • 2 slices fresh tomato
  • 1 slice onion
  • 2 slices fat free cheese
Number of Servings:
2 Serving size = 2 - 1/4 pieces. Exchange = 2 starch / 1 lean meat Nutrition Information….216 calories (33 from fat), 4 grams total fat, 1 gram saturated fat, 2 mg. cholesterol, 451 mg. sodium, 30 grams total carbohydrates, 2 grams dietary fiber, 3 grams sugar, 15 grams protein.

Preparation: In medium bowl, stir together refried beans, salsa and salt. Spread in 8 inch square dish. Spread sour cream over beans. In another bowl, stir together remaining ingredients except cheese. Spread over sour cream, then sprinkle with cheese. Serve with tortilla chips (chips not included in nutrition info.)
  • 16 oz. fat free refried beans (1 can)
  • 1/4 cup salsa
  • 1/8 tsp. salt
  • 1/2 cup low fat sour cream
  • 1/2 tomatoes diced
  • 1 small onion, chopped
  • 1/2 tsp fresh lime juice
  • 1/8 cup cilantro, fresh and chopped
  • 1 cup low-fat shredded cheddar
  • 2 small Jalapenos chopped
Number of Servings:
20 Serving Size = 2 tbsp. Exchanges per serving = Free food Nutrition Info…. 23 calories, 1 gram fat, 0 saturated fat, 2 mg. cholesterol, 44 mg. sodium, 4 grams total carbohydrates, 1 gram dietary fiber, 1 gram sugars, 1 gram protein.

Preparation: Spread Cream Cheese over the tortilla and spread the strawberry jam over half of it. Place kiwi slices over the other half of the tortilla. Fold both ends in and roll.
  • 2 tbsp. Low Fat Cream Cheese
  • 1 6 inch flour tortilla
  • 1 1/2 tsp low sugar, strawberry jam
  • 1 kiwi fruit peeled and thinly sliced
Number of Servings:
Makes one serving. Exchanges per serving: 1 starch / 1 1/2 fruit / 1 fat Nutrition facts = 211 Calories (51 calories from fat), Total fat 6 grams, saturated fat 2 grams, Cholesterol 10 mg, Sodium 220 mg, Total carbohydrates 36 g, Dietary fiber 4 grams, Sugars 14 grams, Protein 5 grams.

Preparation: Bake Potatoes at 400 about 1 hour until tender then cool. Cut the potatoes lengthwise and carefully remove pulp, leaving, 1/4 inch thick shells. Save the potato pulp foranother use. Combine the salsa and margarine and brush over the inside of shells. Bake until crisp. Sprinkle shells with cheese and return to oven for 3-5 minutes. Serve with low fat sour cream.
  • 3 baking potatoes
  • 6 tbsp Salsa
  • 2 tbsp melted margarine
  • 1 cup reduced-fat shredded Monterey
  • Jack Cheese with Jalapenos
Number of Servings:
6 Exchanges per serving = 1 starch / 1/2 fat Per serving = 99 calories, 4 grams fat, 1 gram saturated fat, 6 mg. cholesterol, 115 mg. sodium, 14 grams carbohydrates, 1 gram dietary fiber, 1 gram sugars, 4 grams protein.

Preparation: Cut pineapple slices into 1/2 inch pieces. Combine pineapple, pineapple juice, lime juice and garlic in medium sauce pan. Heat to boiling. Reduce heat and simmer, uncovered, 2-3 minutes. Combine cold water and cornstarch, stir into boiling mixture. Boil, stirring constantly, until thickened. Remove from heat. Stir in cilantro and jalapeno pepper. Stir in equal season to taste with salt and pepper. Serve over warm grilled fish.
Ingredients: Untitled Document

1 (20oz) can sliced pineapple
3/4 cup reserved pineapple juice (from can)
2 tbs lime juice
2 cloves garlic, minced
2 tbs water
1 tbs cornstarch
2 tbs minced cilantro
1/2 to 1 tsp. minced jalapeno pepper
2 tbs equal sweetner
salt and pepper to taste
6 halibut, haddock or salmon steaks/fillets (about 4oz. each) grilled

Number of Servings:
Makes 6 servings..each serving has 185 calories, 24g protein, 16g carbohydrate, 3g fat, 36mg cholesterol and 159mg sodium. Diabetic Exchange: 3 meat, 1 fruit

Preparation: Preheat oven to 375 degrees. Line a cookie sheet or jelly roll pan with parchment paper. Set aside. Place the butter, splenda, sugar, vanilla, and salt in a medium mixing bowl. Mix using the paddle attachment of an electric mixer until the mixture is light and creamy. (about 1 1/2 to 2 minutes) Add cocoa powder and flour, mix until just blended. Remove dough from bowl and form into ball. Place the ball of dough on the parchment lined pan and roll the dough into a rectangle about 6 1/2 inches wide by 11 inches long and 1/4 inch thick. Pierce the surface of the dough with a fork all over. This allows air to escape during baking and prevents air pockets from forming. Bake in preheated oven 20 to 25 minutes and immediatley cut into 24 rectangles or "fingers" while the short bread is still warm. It will not slice well once it is cooled.
Ingredients: Untitled Document

● 1 cup unsalted butter
● ½ cup splenda granular
● ¼ cup granulated sugar
● 1/2 tsp. vanilla extract
● ¼ tsp. salt
● 6 tbs. dutch cocoa powder
● 1 ¾ cup plus 2 tbs. flour

Number of Servings:
Makes 24 cookies: each has 110 calories, 8g. fat, 20mg. cholesterol, 105mg. sodium, 10g. carboyhdrate, 2g. sugars, 0mg. fiber and 1g protein. Diabetic Exchange: 1/2 starch, 2 fats

Preparation: Combine all ingredients, except chicken and vegetables, in medium sauce pan. Cook over medium heat 3 to 4 minutes or until sauce is hot and butter is melted. Assemble chicken cubes and vegetables on skewers. Grill over medium heat 10 to 15 minutes or until chicken is no longer pink, turning occasionally and basting generously with sauce. Heat remaining sauce to serve with kabobs.
Ingredients: Untitled Document

● 1 ½ cups catsup
● 1 cup prepared mustard
● ½ to 2/3 cup cider vinegar
● ½ cup equal sweetener
● 1 tbs. Worcestershire sauce
● ½ tsp. maple extract
● ½ tsp. coarsely ground black pepper
● 2 tbs. butter or margarine
● 1 ½ lb. skinless boneless chicken breasts, cut into ¾ inch cubes
● 2 small yellow summer squash
● 12 medium mushroom caps
● 1 large green pepper, cut into 1 inch pieces

Number of Servings:
Makes 6 servings: each has 285 calories, 30g. protein, 27g. carbohydrate, 8g. fat, 66mg. cholesterol, 999mg sodium. Diabetic Exchange: 1 vegetable, 1 1/2 starch and 3 lean meat.

Preparation: Whisk all ingredients except, cabbage and carrots, in a large bowl. Add coleslaw and carrots and stir. Chill at leat 2 hours, mix and serve.
Ingredients: Untitled Document

* 1 1/2 cups low fat mayonnaise
* 1/3 cup splenda granular
* 3 tbs. sweet onion finely chopped
* 2 tsp. lemon juice
* 1 tbs. white wine vinegar
* 1 1/4 tsp. celery seed
* 3/4 tsp. salt
* 1/4 course grind black pepper
* 8 cups (1 bag) coleslaw cabbage mix
* 1/2 carrots cut into match sticks or shredded


Number of Servings:
Makes 10 sevings, each with 50 calories, 9g carbohydrates, 1g protein, 1g dietary fiber, 1.5g fat, 0mg cholesterol and 330mg sodium.

Preparation: Bring large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes. Drain and rinse in strainer under cold water until cool. While pasta is cooking, chop celery and crab meat. Run hot water over peas to defrost. In large bowl whisk together the mayonnaise, splenda, vinegar, milk, salt and pepper. Add the pasta, celery and crabmeat and stir until evenly coated. Chill several hours before serving.
Ingredients: Untitled Document

* 1 1/2 (8oz) packages tri color pasta
* 3 stalks celery
* 1 lb. imitation crab meat
* 1 cup frozen green peas
* 1 cup mayonnaise
* 1 1/2 tbs. splenda granulated
* 2 tbs. white vinegar
* 3 tbs. milk
* 1 tsp. salt
* 1/4 tsp. black pepper


Number of Servings:
Makes 8 serving, each with 430 calories, 23g fat, 30mg. cholesterol, 960mg. sodium, 41g carbohydrates, 2g dietary fiber, 6g sugar, and 14g protein.

Preparation: Cut bacon into 1/2 pieces, cook in medium saucepan over medium heat for 3 to 4 minutes. Add onion and cook until bacon is crisp and onion is tender, stirring occasionally. Combine ketchup, vinegar, water mustard, worcestershire sauce, salt and pepper, add to bacon and onion. Stir in beans. reduce heat and simmer, covered until flavors are belnded, 15 to 20 minutes. Stir in sweetner and serve.
Ingredients: Untitled Document

* 1 slice bacon
* 1/2 cup chopped onion
* 1/2 cup ketchup
* 2 tbs. white vinegar
* 2 tbs. water
* 1 tsp. mustard
* 1 tsp. worcestershire sauce
* 1/8 tsp. salt
* 1/8 tsp. black pepper
* 1...15 1/2 oz can great northern beans, drained
* 2 1/2 tsp. equal for recipes or 8 packets artificial sweetener


Number of Servings:
Makes 4, 1/2 cup servings. Each serving has 185 calories, 9g protein, 36g carbohydrates, 1g fat, 1mg cholesterol, and 491mg sodium.

Preparation: Whisk together all dressing ingredients, set aside. Toss salad ingredients in a large bowl. Slice grilled steak and add to salad. Pour dressing over salad and toss. Serve cold.
Ingredients: Untitled Document


* 1/8 cup lite soy sauce
* 1/2 tsp. ginger, minced
* 2 tsp. garlic, minced
* 1 tsp. splenda granular
* 1/8 cup fresh lemon juice
* 2 tsp. sesame oil
* 2 tsp. white wine vinegar
* 1 tsp. olive oil extra virgin
* 1/4 tsp. crushed red pepper
* 1/4 tsp. tabasco sauce


* 7 cups romaine lettuce chopped and rinsed
* 3/4 cup snow peas, cut in thirds
* 1/2 medium red bell pepper, sliced thin
* 1/2 medium yellow bell pepper, sliced thin
* 1 1/2 cup grape tomatoes, halved
* 1 1/2 cup baby carrots, sliced
* 8 oz. flank steak, trimmed, grilled and chilled

Number of Servings:
Serving Size 8oz. Each serving contains 160 calories, 11g carbohydrates, 15g protein, 3g dietary fiber, 7g fat, 20mg cholesterol, and 250mg sodium.