Foreword

Healthy eating with diabetes is not a life sentence to a diet of deprivation. In fact, the concept of a diabetic diet is really a myth. Unlike a diet, nutritional management of diabetes involves lifelong dietary changes that balance moderation, carbohydrate control, and healthy eating choices. The good news is that the best way to eat when you have diabetes is really the same way everyone should eat. Like the general population, people with diabetes need to focus on whole foods that are high in fiber and full of nutrients. This includes virtually all plant foods, most dairy products, lean meat and poultry, and fish. On the other hand, we all need to stay away from highly processed foods, which are usually full of refined grains, added sugar, and unhealthy man-made fats. A diagnosis of diabetes presents a unique opportunity to shift your diet and lifestyle in a positive direction. Whether youre a regular Emeril at the stove or a toast-burning kitchen klutz, try preparing some diabetes-friendly dishes like those in this book, and commit to learning more about healthy eating. Your body will thank you not only with better blood sugar numbers, but with how you look and feel each day. Lynn Prowitt-Smith dLife Contributing Food & Nutrition Editor

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Table of Contents
Asparagus-Gruyre Frittata
A protein-rich breakfast frittata with asparagus and cheese. 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21

dLife-ful Berry Smoothie

A healthy and delicious blend of blueberries, banana, and tofu.

Low Carb Chili

A savory beef chili with a hint of sweetness.

Southwestern Turkey Burger

This zesty and bunless burger is moist and flavorful.

Mushroom Bisque
A rich, creamy soup prepared with a medley of mushrooms.

Mexican Pizza
Satisfy your pizza craving with this healthier version.

Cheesy Spinach Bake

A low carb, spinach and cheese casserole.

Cajun Deviled Eggs

Classic deviled eggs made spicy with a bit of cayenne.

Spicy Cheddar Dip

Creamy dip made with cheese, beer, and hot sauce.

Salmon Patties
Get your omega-3s with salmon cakes full of corn flakes.

Pan-Fried Catfish
Catfish with spicy tartar sauce and no carbs!

Low Carb Turkey Meatloaf

A unique and delicious take on this American favorite.

Chicken Saltimbocca
Tender chicken breast rolled up with ham and herbs.

Cheesy Beef Casserole

Flavorful dish made with a secret, healthy ingredient.

Teriyaki Tofu
Green onions, garlic, ginger, and broccoli make this oh-so-scrumptious.

Sugar Free Cheesecake

A rich and creamy, crustless cheesecake made without sugar.

Flourless Chocolate Cake

A rich, sugar free version of the classic.

Chocolate Yogurt Pops

Healthy frozen treats for the kids and the kid in you! 2012 LifeMed Media, Inc. All Rights Reserved

Asparagus-Gruyre Frittata
Prep Time: 10 minutes | Cook Time: 10 minutes | Servings: 6 | Difficulty: Intermediate

A protein-rich breakfast frittata with asparagus and cheese.

Ingredients
2 tsp olive oil 1 small onion, thinly sliced 1/2 tsp salt 1 lb fresh asparagus, tough stem ends snapped off and spears cut diagonally into 1-inch lengths 4 eggs, lightly beaten 1 cup shredded Gruyre cheese (or Swiss cheese)

Instructions
1. Preheat broiler. Pour olive oil into a 10-inch ovenproof frying pan over medium-high heat. 2. Add onion and salt, and stir until onion is softened but not browned, about 3 minutes. 3. Add asparagus, reduce heat to medium-low, and cook covered until asparagus is barely tender, 6 to 8 minutes. 4. Pour in eggs and cook until almost set but still runny on top, about 2 minutes. 5. Sprinkle cheese over eggs and broil until cheese is melted and browned, 3 to 4 minutes. 6. Slide frittata onto a serving platter and cut into wedges. Additional Information Serve with fresh fruit for breakfast or with a simple green salad for lunch or dinner. Per Serving 160.2 Calories; Total Carbs: 5.3g; Dietary Fiber: 2.3g; Sugars: 2.7g; Total Fat: 10.8g (4.7g Saturated, 6.1g Unsaturated); Potassium: 281mg; Protein: 11.9g; Sodium: 303.5mg Dietary Exchanges 1 Fat, 1 Meat, 1 Vegetable

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dLife-ful Berry Smoothie

Prep Time: 5 minutes | Cook Time: 0 minutes | Servings: 2 | Difficulty: Easy

A healthy and delicious blend of blueberries, banana, and tofu.

Ingredients
1/2 cup low fat milk (can substitute soy milk or rice milk) 6 oz silken tofu (or 6 oz plain yogurt) 1 cup frozen blueberries (do not thaw) 1/2 small banana 1/2 tsp almond extract 1 tbsp brown flaxseed meal 1/2 tsp sugar substitute

Instructions
Mix all of the ingredients in a blender until well blended. Pour and enjoy. Per Serving 145.2 Calories; Total Carbs: 21.9g; Dietary Fiber: 3.7g; Sugars: 14.5g; Total Fat: 4.4g (0.7g Saturated, 3.7g Unsaturated); Potassium: 219mg; Protein: 7.2g; Sodium: 37.6mg Dietary Exchanges 1/2 Fat, 1 Fruit, 1/2 Meat, 1/4 Milk

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Low Carb Chili

Prep Time: 30 minutes | Cook Time: 3 hours | Servings: 4 | Difficulty: Easy

A savory beef chili with a hint of sweetness.

Ingredients
1 quart water 2 lb extra lean ground beef (5% fat) 1 tsp cinnamon, ground 1 tsp ground cumin 1 medium onion, chopped 1 tsp Worcestershire sauce 2 medium garlic cloves, mashed 2 tsp salt 2 tbsp chili powder 1 tsp black pepper 1/2 tsp hot red pepper flakes 1/2 tsp ground allspice 6 oz tomato paste 3 bay leaves 4 oz canned mushroom slices, drained 3/4 cup medium green bell peppers, chopped

Instructions
1. Brown meat, drain off fat. 2. Add remaining ingredients, bring to a boil. 3. Simmer for 3 hours, stirring occasionally. Per Serving 141.2 Calories; Total Carbs: 5.4g; Dietary Fiber: 1.4g; Sugars: 2.8g; Total Fat: 3.8g (1.4g Saturated, 2.4g Unsaturated); Potassium: 166.5mg; Protein: 22.3g; Sodium: 725.6mg Dietary Exchanges 2 Meat, 1 Vegetable

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Southwestern Turkey Burger

Prep Time: 10 minutes | Cook Time: 10 minutes | Servings: 4 | Difficulty: Intermediate

This zesty, bunless burger is moist and flavorful.

Ingredients
10 oz ground turkey 1 oz silken tofu, or 2 tablespoons 1/2 tsp ground cumin 1/4 tsp garlic powder 1 tsp canola oil (in spray bottle) 1/2 medium avocado, 6 slices 2 tbsp fat free sour cream 4 lettuce leaves, each about the size of a burger

Instructions
1. Preheat oven to 350 F. 2. Combine the ground turkey, tofu, cumin, and garlic in a bowl and mix well. Form into two patties. Heat a medium non-stick skillet over medium heat. Mist both sides of each burger with canola oil spray. Cook in the skillet 3-1/2 minutes. Transfer to a pre-heated 350 F oven and bake 5 minutes or until cooked through. 3. Let stand 5 minutes to cool slightly. Place each burger on a piece of leaf lettuce. Top each burger with three slices of avocado, one tablespoon of sour cream and the remaining lettuce leaves. Per Serving 355.9 Calories; Total Carbs: 8.4g; Dietary Fiber: 2.1g; Sugars: 1.5g; Total Fat: 23.7g (5.3g Saturated, 18.4g Unsaturated); Potassium: 551mg; Protein: 28.9g; Sodium: 204.9mg Dietary Exchanges 3 Fat, 4 Meat, 1/4 Vegetable

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Mushroom Bisque
Prep Time: 15 minutes | Cook Time: 1 hour | Servings: 10 | Difficulty: Intermediate

A rich, creamy soup prepared with a medley of mushrooms.

Ingredients
1 tbsp olive oil 1 cup fresh chopped onion 1 cup chopped leeks 2 large garlic cloves, minced 1 3/4 lb mushrooms, sliced (shiitake, portobello, cremini, etc.) 8 cups fat free unsalted beef broth 1 tsp fresh thyme (or 1/4 tsp dried) 1 cup nonfat evaporated milk 1 pinch salt (optional) 1 pinch black pepper, freshly ground 2 tbsp chopped parsley (for garnish) cooking spray

Instructions
1. Lightly mist a 6-quart pot with cooking spray. Add olive oil and place over low heat. 2. Add onion, leek, and garlic. Saut until vegetables are limp, about 5 minutes. 3. Raise heat to medium-high. Add mushrooms and continue to saut, stirring occasionally, until mushrooms are tender, about 12 minutes. 4. Stir in broth and thyme. Reduce heat and simmer, partially covered, for 20 minutes. 5. In batches, puree in a food processor or blender. Return to pot and stir in evaporated milk. Season with salt (if using) and pepper. Heat through, but do not allow mixture to boil. 6. Serve in small soup bowls. Per Serving 74.9 Calories; Total Carbs: 9.0g; Dietary Fiber: 0.5g; Sugars: 6.1g; Total Fat: 1.7g (0.2g Saturated, 1.5g Unsaturated); Potassium: 570mg; Protein: 4.9g; Sodium: 135.2mg Dietary Exchanges 1/4 Fat, 1 Vegetable

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Mexican Pizza
Prep Time: 30 minutes | Cook Time: 5 minutes | Servings: 2 | Difficulty: Easy

Satisfy your pizza craving with this healthier version.

Ingredients
1 low carb tortilla (8-inch, whole grain) 1 canola cooking spray (or canola oil in a misting bottle) 2 oz low fat refried black beans (equal to 1/4 cup) 1 tbsp warm water 5 tbsp fresh drained salsa 1/4 cup reduced fat shredded mozzarella cheese

Instructions
1. Place an 8- to 10-inch skillet over medium heat until hot. Lightly spray each side of the tortilla with oil. 2. Place the tortilla in the hot pan and cook 30 seconds to one minute or until lightly browned. Turn the tortilla over and repeat. 3. Remove from the pan and cool. 4. Combine the refried beans and water, and mix until smooth. Use a rubber or plastic spatula to spread the bean paste over the tortilla. Be careful to leave 1/4 to 1/2 an inch of tortilla uncovered at the outer edge. 5. Gently spread the salsa evenly over the bean paste and sprinkle with the low-fat Mozzarella cheese. Transfer to a baking sheet and place in a preheated 375 F oven for 5 minutes or until the cheese is melted. Additional Information Enjoy as is or garnish with a dab of nonfat sour cream and fresh cilantro. Per Serving 140.3 Calories; Total Carbs: 19.4g; Dietary Fiber: 6.7g; Sugars: 3.3g; Total Fat: 3.7g (1.3g Saturated, 2.4g Unsaturated); Potassium: 233.2mg; Protein: 12.4g; Sodium: 666.1mg Dietary Exchanges 1/2 Meat, 1 Starch, 1/2 Vegetable

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Cheesy Spinach Bake

Prep Time: 15 minutes | Cook Time: 30 minutes | Servings: 2 | Difficulty: Intermediate

A low carb, spinach and cheese casserole.

Ingredients
3 cups frozen chopped spinach 1/2 cup half & half 1/2 cup fat free milk 3 eggs, beaten 2 egg yolks, beaten 1/4 cup unsalted butter, melted 1 cup light shredded cheddar cheese, divided 2 tsp plain bread crumbs 2 tbsp chopped parsley (optional) 1/8 tsp ground black pepper grapeseed oil cooking spray

Instructions
1. Preheat oven to 350 F. Grease a 2-quart baking dish. 2. Clean spinach thoroughly. Spin well in a salad spinner to remove all excess water. Chop spinach. 3. Combine cream and milk in a medium saucepot and heat until nearly simmering. 4. Place beaten eggs and yolks in a medium bowl. Slowly add the hot dairy mixture to the beaten eggs by whisking constantly until well incorporated. Next, slowly add the melted butter, still whisking. 5. Stir in 3/4 cup of the shredded cheese. In a separate bowl, mix the remaining cheese with the bread crumbs and set aside. 6. Fold spinach into the dairy and cheese mixture until well combined. 7. Transfer spinach mixture to the greased baking dish. Sprinkle bread crumb and cheese mixture evenly over the top of the casserole. 8. Bake for 30 minutes. Sprinkle parsley on top before serving, if desired. Per Serving 186.3 Calories; Total Carbs: 6.1g; Dietary Fiber: 1.2g; Sugars: 1.0g; Total Fat: 12.6g (7.1g Saturated, 5.5g Unsaturated); Potassium: 51.7mg; Protein: 10.4g; Sodium: 274.4mg Dietary Exchanges 2 Fat, 1/2 Meat, 1 Vegetable

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Cajun Deviled Eggs

Prep Time: 20 minutes | Cook Time: 30 minutes | Servings: 12 | Difficulty: Easy

Classic deviled eggs made spicy with a bit of cayenne.

Ingredients
6 eggs 2 tbsp mayonnaise 1 tsp Dijon mustard 1/2 tsp salt 1/4 tsp ground black pepper 1/4 tsp ground cayenne (red pepper)

Instructions
1. Place eggs in a medium saucepan and cover with cold water. Bring water to a boil and immediately remove from heat. 2. Cover and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool with ice water, and peel. 3. Slice eggs in half lengthwise. Remove yolks and place in a medium bowl. 4. Set aside egg whites. Mix mayonnaise, Dijon-style mustard, salt, and black pepper with the egg yolks, mashing with a fork. 5. Fill the hollowed egg white halves with the yolk mixture. Sprinkle with cayenne pepper, adjusting the amount to taste. 6. Cover and chill in the refrigerator until serving. Per Serving 53.1 Calories; Total Carbs: 0.3g; Dietary Fiber: 0g; Sugars: 0.2g; Total Fat: 4.3g (1g Saturated, 3.3g Unsaturated); Potassium: 34.3mg; Protein: 3.2g; Sodium: 154.4mg Dietary Exchanges 1/2 Fat, 1/2 Meat

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Spicy Cheddar Dip

Prep Time: 30 minutes | Cook Time: 0 minutes | Servings: 36 | Difficulty: Easy

Creamy dip made with cheese, beer, and hot sauce.

Ingredients
2 lb sharp cheddar cheese, cut into 1-inch cubes 2 medium garlic cloves, mashed 3 tbsp Worcestershire sauce 1 tsp dry mustard 1 pinch hot sauce, to taste 6 oz beer 1/2 tsp salt, to taste (optional)

Instructions
1. Cut the cheese into cubes and place in an electric mixer. Process until smooth. 2. Add the garlic, Worcestershire, hot sauce, and mustard; blend. Slowly add beer while continuing to beat the cheese, just until a firm spreading consistency has been reached. 3. Stir in salt (optional) and refrigerate. Additional Information To avoid fluffiness of the cheese spread, limit the amount of beer. Serve with low carb crackers, rye, or pumpernickel squares. Per Serving 102.2 Calories; Total Carbs: 0.5g; Dietary Fiber: 0g; Sugars: 0.3g; Total Fat: 8.1g (5.3g Saturated, 2.7g Unsaturated); Potassium: 12.6mg; Protein: 6.3g; Sodium: 183mg Dietary Exchanges 1 Meat

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Salmon Patties
Prep Time: 5 minutes | Cook Time: 10 minutes | Servings: 9 | Difficulty: Intermediate

Get your omega-3s with salmon cakes full of corn flakes.

Ingredients
15 1/2 oz canned salmon, drained 1 cup corn flakes (or wheat flakes or crackers) 2 eggs, lightly beaten 1/2 cup low fat milk 1/8 tsp ground black pepper 1 tbsp margarine

Instructions
1. Use a fork or clean fingers to flake salmon until very fine and place in a small bowl. 2. Crumble cereal or crackers into crumbs. 3. Add eggs, milk, pepper, and cereal crumbs to salmon, mix thoroughly. Shape into 9 patties. 4. Melt margarine in a skillet over medium heat. Carefully brown both sides until patty is thoroughly cooked. Additional Information You can replace the salmon with canned tuna or any mild white fish. Per Serving 114.3 Calories; Total Carbs: 3.5g; Dietary Fiber: 0.1g; Sugars: 1.1g; Total Fat: 6.4g (1.4g Saturated, 4.9g Unsaturated); Potassium: 17.3mg; Protein: 11.4g; Sodium: 266.4mg Dietary Exchanges 1/4 Fat, 1 1/4 Meat

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Pan-Fried Catfish
Prep Time: 10 minutes | Cook Time: 10 minutes | Servings: 1 | Difficulty: Easy

Catfish with spicy tartar sauce and no carbs!

Ingredients
1 catfish fillet 1 1/2 tbsp mayonnaise 1 tsp garlic cloves, roasted and smashed 2 tsp fresh cilantro, chopped 1/2 tsp fresh lime juice 1/2 oz chipotle peppers 1 pinch ground cayenne (red pepper) 1 pinch black pepper, freshly ground 1 pinch salt (sea salt, if available) cooking spray 1 sprig watercress (for garnish, optional)

Instructions
1. To prepare the tartar sauce: In a small bowl, combine the mayonnaise, cilantro, lime juice, mashed roasted garlic, chipotle pepper, and cayenne. Mix well and set aside. 2. Season both sides of the catfish evenly with fresh black pepper and sea salt. 3. Set a non-stick skillet over medium-high heat until it is hot enough for a drop of water to sizzle on it. 4. With an oven mitt, briefly remove the pan from the heat and lightly spray with some grapeseed oil or olive oil spray. 5. Place the catfish in the pan. Cook for 3-4 minutes or until nicely browned. Reduce the heat to medium, turn the fillet over and cook for about 2-3 minutes more or until the catfish flakes easily. Be careful not to overcook. 6. Transfer to a serving plate. Spoon the tartar sauce over the top. Garnish with watercress leaves, if desired. Serve immediately. Per Serving 154.2 Calories; Total Carbs: 0.4g; Dietary Fiber: 0.1g; Sugars: 0.1g; Total Fat: 16.8g (2.3g Saturated, 14.5g Unsaturated); Potassium: 19.8mg; Protein: 0.1g; Sodium: 218.6mg Dietary Exchanges 3 1/4 Fat, 3 1/2 Meat

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Low Carb Turkey Meatloaf

Prep Time: 20 minutes | Cook Time: 75 minutes | Servings: 8 | Difficulty: Intermediate

A unique and delicious take on this American favorite.

Ingredients
1 tbsp grapeseed oil 1 fresh leek, thinly sliced 1 small onion, peeled, chopped 3 medium garlic cloves, peeled and finely minced 6 oz canned tomato sauce 1/2 cup dry red wine 1/2 cup low sodium chicken broth 2 tsp chopped fresh basil 1 tsp chopped fresh oregano 2 tbsp light spelt flour, divided 1 lb ground turkey 1 egg, lightly beaten 2 egg whites, lightly beaten 1/2 cup chopped zucchini, peeled, grated kosher salt (to taste) 1 pinch black pepper, freshly ground

Instructions
1. Preheat oven to 350 F. Saut leek, onion, and garlic in oil until golden brown. Add flour. 2. Add wine, chicken broth, tomato sauce, basil, oregano, flour, and salt to pan. Bring to a boil. Reduce heat to low and simmer uncovered for 15 minutes. Set sauce aside. 3. Combine ground turkey, eggs, zucchini, and flour in a large bowl. Mix well. Add 1/4 cup of the sauce, and stir in gently. Pat into a 4 x 8 inch loaf pan, greased or lined with baking paper. Cover with foil. Bake for 30 to 40 minutes. Discard any drippings. 4. Heat remaining sauce and serve with meatloaf. Additional Information Enjoy as is or garnish with a dab of non-fat sour cream and fresh cilantro. Per Serving 166.8 Calories; Total Carbs: 6g; Dietary Fiber: 0.8g; Sugars: 1.6g; Total Fat: 8.7g (2.1g Saturated, 6.5g Unsaturated); Potassium: 207.7mg; Protein: 13g; Sodium: 253.7m Dietary Exchanges 1 Fat, 1 1/2 Meat, 1 Vegetable

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Chicken Saltimbocca
Prep Time: 15 minutes | Cook Time: 30 minutes | Servings: 4 | Difficulty: Intermediate

Tender chicken breast rolled up with ham and herbs.

Ingredients
1/4 cup fresh basil, coarsely chopped 2 tbsp fresh chives 2 tbsp chopped parsley 1 medium garlic cloves, minced 1 tbsp chopped fresh oregano 1/2 cup chopped fresh sage 12 oz boneless skinless chicken breasts (4 pieces) 2 oz sliced, smoked ham 1 tbsp grapeseed oil 1/2 cup low sodium chicken broth 1 cup spaghetti sauce 2 cups spaghetti squash, cooked and drained, warm 1 pinch salt and pepper (to taste, optional)

Instructions
1. In a small bowl combine the basil, chives, oil, garlic, oregano, and sage. Set aside. 2. Pound the chicken breast lightly with the flat side of meat mallet between 2 pieces of plastic wrap until the chicken is 1/2- to 3/4-inch thick. Spread the herb mixture over the four pieces. 3. Place 1/2 ham slice over the herb mixture on the chicken and roll up the meat so that the filling is enclosed; secure the rolls with toothpicks. 4. Heat the grapeseed oil in a medium non-stick skillet over medium-high heat. 5. Place roll-ups in skillet and cook 2 to 3 minutes on each side or until chicken is browned. 6. Add the chicken broth to the skillet, reduce heat. Let simmer covered for 15 to 20 minutes or until the chicken is cooked. (Or transfer skillet to a 350 F oven for 12 to 15 minutes.) 7. Move the chicken to a cutting board and let cool for 5 minutes. 8. Add spaghetti sauce to skillet and cook for 2 to 3 minutes, stirring occasionally until heated. 9. Remove toothpicks and cut chicken into slices crosswise. Arrange chicken slices around the spaghetti squash and top with the spaghetti sauce to serve. Per Serving 214.3 Calories; Total Carbs: 12.2g; Dietary Fiber: 2.6g; Sugars: 5.8g; Total Fat: 6.3g (1.2g Saturated, 5.1g Unsaturated); Potassium: 369.8mg; Protein: 27.4g; Sodium: 268.8mg Dietary Exchanges 1 Fat, 1/4 Other Carbohydrate, 1 Vegetable, 3 1/2 Very Lean Meat

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Cheesy Beef Casserole

Prep Time: 30 minutes | Cook Time: 50 minutes | Servings: 6 | Difficulty: Intermediate

Flavorful dish made with a secret, healthy ingredient.

Ingredients
1 small russet potato 1 cup shredded mozzarella cheese 1 lb extra lean ground beef (5% fat) 1 yellow onion, chopped 2 medium garlic cloves, minced 14 1/2 oz canned unsalted diced tomatoes 1 tbsp chili powder (to taste) 16 oz fresh shredded cabbage 1 pinch salt (optional) 1 pinch black pepper, freshly ground (to taste) 2 tbsp taco sauce (to taste) 6 slices jalapeo peppers (optional)

Instructions
1. Preheat oven to 375 F. Lightly coat a 2-quart casserole with cooking spray. 2. Peel and grate the potato into a bowl. Stir in 1/4 cup of the mozzarella. Spread evenly over the bottom of the prepared casserole. Bake for 15 to 20 minutes, until potato is browned and crispy. 3. Meanwhile, brown ground sirloin, onion, and garlic in a large nonstick skillet, breaking up the beef with a wooden spoon as it browns. Remove any excess fat. Add the tomatoes with their juice, chili powder, and the cabbage. Season with pepper to taste. Saut and stir for about a minute. 4. If mixture seems too dry, add another 1 tablespoon of the bottled taco sauce, adding up to 2 tablespoons more, if needed. 5. When potatoes are done, spoon beef mixture on top of potatoes. Top with remaining cheese and jalapeo slices (if using). Bake for 25 to 30 minutes, until casserole is hot and bubbly. Serve at once. Additional Information Garnish with fresh lettuce, tomato, salsa, and cheddar cheese. Per Serving 214.8 Calories; Total Carbs: 14.9g; Dietary Fiber: 3g; Sugars: 5.7g; Total Fat: 6.9g (3.3g Saturated, 3.6g Unsaturated); Potassium: 197.8mg; Protein: 23.6g; Sodium: 221.7mg Dietary Exchanges 1/4 Fat, 2 1/4 Meat, 1/4 Starch, 2 Vegetable

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Teriyaki Tofu
Prep Time: 5 minutes | Cook Time: 16 minutes | Servings: 2 | Difficulty: Easy

Green onions, garlic, ginger, and broccoli make this oh-so-scrumptious!

Ingredients
12 oz light, firm tofu, drained and cut into 1-inch cubes 3 fresh green onions, finely chopped 1 tsp minced garlic (fresh) 1 tsp fresh ginger root, minced 1/2 tsp extra virgin olive oil 1/4 tsp sesame oil (hot) 1 cup fresh chopped broccoli 2 tbsp light teriyaki sauce 1/8 tsp hot red pepper flakes (or more to taste)

Instructions
1. Place a nonstick wok or skillet over high heat until it is hot enough for drops of water to sizzle on it. 2. With an oven mitt, briefly remove the pan from the heat to lightly mist with olive oil spray. Heat for 3 seconds. 3. Add the tofu, green onions, garlic, ginger, olive oil, and sesame oil. Cook, stirring often, for 3 minutes. Add the broccoli. Cook, stirring frequently, for about 12 minutes, or until the tofu is browned on all sides. 4. Stir in the teriyaki sauce. Season with pepper flakes. Cook for 30 to 60 seconds, or until the sauce thickens slightly. Spoon onto two serving plates and serve immediately. Per Serving 157 Calories; Total Carbs: 11.1g; Dietary Fiber: 2.0g; Sugars: 4.4g; Total Fat: 12.6g (7.2g Saturated, 5.4g Unsaturated); Potassium: 32.9mg; Protein: 8.8g; Sodium: 43.5mg Dietary Exchanges 2 1/4 Fat, 1/4 Meat

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Sugar-Free Cheesecake
Prep Time: 15 minutes | Cook Time: 55 minutes | Servings: 12 | Difficulty: Easy

A rich and creamy, crustless cheesecake made without sugar.

Ingredients
4 eggs, separated 2 egg whites 1/2 cup granular sugar substitute, plus 2 tbsp 1 tsp fresh lemon juice 1 pinch salt 3 cups light cream cheese (or ricotta, drained) 1/2 tsp fresh lemon peel, grated (optional) 1/3 cup sour cream 2 tsp vanilla extract grapeseed oil cooking spray

Instructions
1. Preheat oven to 400 F. Line the bottom of a 9-inch springform pan with baking paper or grease with butter. Spray just a bit with grapeseed oil cooking spray. 2. Separate eggs, and beat egg whites with salt until stiff. 3. Beat together sugar substitute and egg yolks until thick. Add lemon juice. Next, with the mixer on a lowmedium setting, beat in the cream cheese, a little at a time, until incorporated and fluffy. 4. Add a small amount of the egg whites, plus grated lemon peel if desired, and mix in gently. Next, gently fold the cream cheese mixture into the remaining egg whites. Pour mixture into pan. Give a little shake to make it level. 5. Bake for 10 minutes at 400 F; reduce temperature to 300 F and bake for another 40 minutes. When the top of the cake is set, turn off the oven and keep the oven door closed. Allow to cool for another hour in the oven. Remove and continue to cool on a wire rack.* 6. Whisk together remaining ingredients (sour cream, 2 tbsp sugar substitute, and vanilla). Spread on top of the cheesecake. Additional Information Garnish with berries or use almond extract instead of vanilla, and garnish with toasted almonds.
*Allowing to cool slowly in the oven helps prevent the top of the cake from developing deep cracks.

Per Serving 165.2 Calories; Total Carbs: 7.7g; Dietary Fiber: 2.8g; Sugars: 4.3g; Total Fat: 5.1g (0.6g Saturated, 4.5g Unsaturated); Potassium: 212.3mg; Protein: 16.9g; Sodium: 515.5mg Dietary Exchanges 1/4 Fat, 2 Meat, 1 Vegetable

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Flourless Chocolate Cake

Prep Time: 20 minutes | Cook Time: 30 minutes | Servings: 8 | Difficulty: Easy

A rich, sugar free version of the classic

Ingredients
5 egg whites 4 oz bittersweet baking chocolate, chopped 3 tbsp unsweetened cocoa powder 1/2 cup ground walnuts (also try almonds or hazelnuts) 1/2 cup granular sugar substitute 1/2 cup reduced fat sour cream 4 oz liquid egg substitute 1/2 tsp vanilla extract butter flavored cooking spray

Instructions
1. Preheat oven to 350 F. 2. Coat a 9-inch springform pan with butter-flavored cooking spray. 3. In bowl of an electric mixer, beat egg whites on high until stiff, glossy peaks form. 4. Microwave chocolate in microwave-safe bowl on high for 1 to 2 minutes. Stir until smooth. 5. Scrape into a mixing bowl. Stir in cocoa, nuts, sugar substitute, sour cream, egg substitute, and vanilla extract. With a spatula, fold in egg whites. 6. Spoon batter into prepared pan and gently smooth top. Bake for 30 minutes and cool. 7. Loosen edges of pan and remove cake. Cake will deflate. Additional Information Serve warm with ice cream or whipped cream, or simply dust with powdered sugar. Per Serving 147.9 Calories; Total Carbs: 11.2g; Dietary Fiber: 1.7g; Sugars: 5.4g; Total Fat: 11.3g (4.4g Saturated, 6.9g Unsaturated); Potassium: 75.1mg; Protein: 4.8g; Sodium: 40.4mg Dietary Exchanges 2 Fat, 1/2 Other Carbohydrate

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Chocolate Yogurt Pops

Prep Time: 1 hour | Cook Time: 0 minutes | Servings: 4 | Difficulty: Easy

Healthy frozen treats for the kids and the kid in you!
Ingredients
8 oz plain nonfat yogurt 3 sugar free hot cocoa packets (1/4 cup)

Instructions
1. In a bowl, thoroughly mix the yogurt and cocoa mix. 2. Spoon into paper cups and set the cups in a muffin tin. Insert a wooden popsicle stick in the middle of each cup. 3. Freeze until solid. 4. To serve, peel away the paper cup and eat at once. Additional Information You can also dip the cups in warm water for a few seconds, and the yogurt pops should pop right out. Per Serving 67.6 Calories; Total Carbs: 11.8g; Dietary Fiber: 0.8g; Sugars: 9.5g; Total Fat: 0.8g (0g Saturated, 0.8g Unsaturated); Potassium: 0mg; Protein: 4.5g; Sodium: 187.7mg Dietary Exchanges 1/4 Milk

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