ready in about 20 minutes; serves 4
You might need to buy:
  • large whole wheat wraps
  • uncooked quinoa
  • vegetable broth
  • mayonnaise
  • lime juice
  • paprika
  • cumin powder
  • garlic powder
  • cayenne
  • Salt and pepper to taste
  • corn kernels
  • shredded pepper jack cheese
ready in about 15 minutes; serves 6
You might need to buy:
  • Ingredients:
  • Units: US | Metric
  • white vinegar
  • ketchup
  • vegetable oil
  • Worcestershire sauce
  • ground mustard
  • pepper

Each serving provides calories 270, calories from fat 63, fat 7 g, saturated fat 1 g, cholesterol 13 mg,
carbohydrate 38 g, fibre 4 g, sugars 6 g, protein 18 g.

Choices per serving: Carbohydrate 2, Meat & Alternatives 2, Fat 1/2

ready in about 20 minutes; serves 4
You might need to buy:
  • small whole-wheat pita breads
  • Juice of 1 lemon
  • Salt and pepper

Bulgur wheat is a good source of starchy carbohydrate, dietary fiber, and B vitamins, as it contains all the particularly nutritious outer layers of the grain except the bran itself.
The inclusion of raw vegetables in this salad not only adds texture and color, but also vitamins, particularly those with antioxidant properties.
Shrimp, like all seafish, contain iodine, which is needed for the formation of the thyroid hormones and the functioning of the thyroid gland itself.

cals 366
protein 18 g
fat 13 g (of which saturated fat 2 g)
carbohydrate 44 g (of which sugars 5 g)
fibre 1.6 g

ready in about 30 minutes; serves 4
You might need to buy:
  • Bulgur Wheat and Shrimp Salad
  • bulgur wheat
  • shelled cooked shrimps
  • Lime and Chile Dressing
  • extra-virgin olive oil
  • lime juice
  • dry chile flakes
  • Salt and fresh-ground black pepper
ready in about 35 minutes; serves 2
You might need to buy:
  • black pepper
  • canola oil
  • diced pimientos
  • canola mayonnaise
  • fresh lemon juice
  • hot sauce
  • minced green onions
  • shredded cheddar cheese
  • applewood-smoked bacon
ready in about an hour and 10 minutes; serves 4
You might need to buy:
  • For Tempeh/Veggies:
  • Steamed Kale
  • Red Wine Vinegar
  • Rounded Tbsp. Whole Grain Dijon Mustard
  • Salt/Pepper To Taste
  • For Kabocha Squash Mash:
  • Coconut Milk
  • Olive Oil

A touch of cinnamon distinguishes these delicious tomato-sauced meatballs. Adding whole-grain bulgur allows you to use less meat, resulting in meatballs with less than half the total fat and saturated fat of the original. Plus a vibrant-tasting combination of fresh and canned tomatoes in the sauce helps reduce the sodium by two-thirds. Serve with pasta, polenta or even on a whole-grain roll with a bit of melted part-skim mozzarella for a meatball sub.

NUTRITION PROFILE
Diabetes appropriate | Low calorie | Healthy weight | High fiber |

NUTRITION
Per serving: 283 calories; 11 g fat ( 4 g sat , 4 g mono ); 73 mg cholesterol; 20 g carbohydrates; 23 g protein; 5 g fiber; 687 mg sodium; 271 mg potassium.

Nutrition Bonus: Vitamin C (60% daily value), Vitamin A (30% dv).

Carbohydrate Servings: 1

Exchanges: 1/2 starch, 1 vegetable, 2 1/2 lean meat

ready in about two hours; serves 8
You might need to buy:
  • salt
  • diced tomatoes
  • cubed whole-wheat country bread
  • large egg
  • large egg white
  • 93%-lean ground beef
  • finely shredded Parmesan cheese
  • ground cinnamon
  • dried oregano
  • crushed red pepper

Shopping Tip: Bulgur is made by parboiling, drying and coarsely grinding or cracking wheat berries. Unlike cracked wheat, it simply needs a quick soak in hot water for most uses. Look for bulgur in the natural-foods section of large supermarkets, near other grains, or online at kalustyans.com or lebaneseproducts.com.

NUTRITION
Per serving: 169 calories; 6 g fat ( 1 g sat , 1 g mono ); 0 mg cholesterol; 27 g carbohydrates; 0 g added sugars; 4 g protein; 5 g fiber; 199 mg sodium; 192 mg potassium.

Nutrition Bonus: Vitamin A (57% daily value), Vitamin C (33% dv), good source of omega-3s.

Carbohydrate Servings: 1 1/2

Exchanges: 1 starch, 1/2 fruit, 1 1/2 fat

ready in about 40 minutes; serves 6
You might need to buy:
  • chopped walnuts
  • finely chopped garlic
  • chopped pitted dates
  • water
  • white-wine vinegar
  • salt
ready in about 25 minutes; serves 2
You might need to buy:
  • dried dill
  • mayonnaise
  • Greek yogurt
ready in about 30 minutes; serves 4
You might need to buy:
  • chopped onion
  • olive oil
  • chili powder
  • sea salt
  • nutritional yeast
  • water or vegetable broth
  • quinoa
  • paprika