Prep Time: 20 Minutes
Servings: 8 appetizer servings

1/2 cup yellow corn grits
1 1/2 cups chicken broth, divided
2 cloves garlic, minced
1/2 cup (2 oz) crumbled feta cheese
1 red bell pepper, roasted, peeled and finely chopped
Non-stick cooking spray

1. Combine grits and 1/2 cup broth; mix well and set aside. Pour
remaining 1 cup broth into heavy, large saucepan; bring to a boil. Add
garlic and moistened grits; mix well and return to a boil. Reduce heat
to low; cover and cook 20 minutes. Remove from heat; add feta cheese.
Stir until cheese is completely melted. Add red pepper; mix well.

2. Spray 8-inch square pan with cooking spray. Spoon grits mixture
into prepared pan. Press grits evenly into pan with wet fingertips.
Refrigerate until cold.

3. Preheat broiler. Turn polenta out onto cutting board and cut into
2-inch squares. Cut each square diagonally into 2 triangles. Spray
baking sheet with cooking spray. Place polenta triangles on prepared
baking sheet and spray tops lightly with cooking spray. Place under
broiler until lightly browned and crisp. Serve warm or at room
temperature. Garnish with fresh oregano and chives if desired.

62 Calories, 3g Protein, 142mg Sodium, 2g Fat, 9g Carbs

Exchanges: 1 Starch/Bread

From: The Diabetic Newsletter

1 lb lean ground turkey
1/2 cup frozen shredded hash brown potatoes, thawed
1/4 cup sliced green onions
2 Tbsp grated Parmesan cheese
1/8 tsp freshly ground black pepper

Preheat the broiler. In a medium bowl, combine turkey, potatoes,
green onions, cheese, and black pepper. Mix well. Shape into
four patties (1/2-inch thick). Place patties on broiler pan.

Broil 4 to 6 inches from heat for 8 to 10 minutes or until no
longer pink in center and thoroughly cooked, turning once.

Servings: 4
Serving Size: 1 (4oz) patty
Nutrition per Serving:
Glycemic Index: 78 (hash browns), Glycemic Load: 3,
134 Calories, 4g Fat, 133mg Cholesterol, 21g Protein,
4g Carbs, 0g Dietary Fiber, 137mg Sodium

Diabetic Exchanges: 3 Lean Meat

1/4 cup Dijon-style mustard
2 Tbsp water
2 tsp snipped fresh thyme or 3/4 tsp dried thyme, crushed
1/2 tsp bottled minced garlic or 1 clove garlic, minced
1/4 tsp pepper
1/4 tsp paprika
2 1/2 to 2 3/4 lb meaty chicken pieces, skin removed
3/4 cup fine dry bread crumbs
2 Tbsp margarine or butter, melted

1. Line a 15×10x1-inch baking pan with foil; set aside. In a large
bowl, stir together mustard, water; thyme, garlic, pepper, and
paprika; set aside. In another bowl or a plastic bag, place bread
crumbs; set aside.

2. Dip the chicken pieces into the mustard mixture, allowing excess
to drip off. Roll or shake chicken in the bread crumbs.

3. Arrange the coated chicken pieces in the prepared pan so the
pieces do not touch. Cover tightly with plastic wrap. Refrigerate
for 2 to 24 hours.

4. To bake, preheat the oven to 375 degrees F. Drizzle the chicken
with the melted margarine. Bake, uncovered, for 40 to 50 minutes
or until coating is golden and an instant-read thermometer inserted
in chicken registers 170� F for breasts or 180 degrees F for
drumsticks
or thighs. Do not turn during baking. Serve warm.

Servings: 4
Nutrition per Serving:
245 Calories, 11g Total Fat, 2g Saturated Fat, 69mg Cholesterol,
688mg Sodium, 9g Carbs, 0g Fiber, 25g Protein,
6% Vitamin A, 0% Vitamin C, 3% Calcium, 10% Iron

1 tbsp olive oil
2 cloves garlic, crushed (used to flavor pan)
1 c sliced mushrooms
1/2 lb cooked turkey breast, cubed
1 c sliced roasted red peppers from jar
1/2 c sliced green onions
1 c frozen cut green beans, thawed
1 (15.5 oz) can cannellini or navy beans, drained and rinsed
2 tbsp red wine vinegar
2 tbsp prepared pesto
1 small head romaine lettuce, torn into small pieces

Directions:

In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard. Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.

Makes 4 Servings.

Dietary Exchanges: 1 1/2 Starch, 1 Vegetable, 2 Lean Meat

Nutrients Per Serving:
256 Calories
8 g Fat
28 g Carbohydrate
6 g Sugar
21 g Protein
26 mg Cholesterol
8 g Dietary Fiber

2 c halved cherry tomatoes
1 c diced cucumber
2 tbsp sliced green onion
1 tsp minced garlic
1/2 tsp sugar
2 tsp red wine vinegar
1 tsp dry oregano
1 tsp minced fresh cilantro
1/4 tsp salt
1/4 tsp fresh ground black pepper
1 lb sliced roasted turkey breast

Directions:

Combine all the salsa ingredients and place in the refrigerator to chill for 1 hour. Serve the salsa with slices of hot or cold roasted turkey breast.

Makes 4 Servings.

Dietary Exchanges: 1 Vegetable, 4 Very Lean Meat

Nutrients Per Serving:
179 Calories
1 g Fat
6 g Carbohydrate
4 g Sugar
35 g Protein
92 mg Cholesterol
215 mg Sodium
1 g Dietary Fiber