364 calories, 40g protein, 15g carbohydrate, 15g fat (6.4g saturated), 3g fiber

You might need to buy:
  • salt
  • freshly ground black pepper
  • light coconut milk
  • skim milk
  • red curry paste
  • unsweetened coconut flakes
  • cornflakes
  • bag baby spinach

One serving (2 cups) equals 419 calories, 14 g fat (5 g saturated fat), 66 mg cholesterol, 590 mg sodium, 39 g carbohydrate, 3 g fiber, 33 g protein. Diabetic Exchanges: 3 lean meat, 3 vegetable, 1-1/2 starch, 1 fat.

You might need to buy:
  • hot water
  • chopped onion
  • reduced-sodium chicken broth
  • reduced-sodium soy sauce
  • salt-free seasoning blend

One serving (1 chicken breast) equals 288 calories, 5 g fat (1 g saturated fat), 102 mg cholesterol, 506 mg sodium, 19 g carbohydrate, trace fiber, 39 g protein. Diabetic Exchanges: 4 lean meat, 1 starch.

You might need to buy:
  • fat-free French salad dressing
  • lemon juice
  • pepper
  • dried thyme
  • dried marjoram
  • garlic powder
  • salt
  • paprika
  • poultry seasoning
  • onion powder
  • crushed cornflakes

2/3 cup chicken mixture with 2/3 cup rice equals 389 calories, 14 g fat (2 g saturated fat), 63 mg cholesterol, 1,249 mg sodium, 35 g carbohydrate, 2 g fiber, 30 g protein.

You might need to buy:
  • instant brown rice
  • chopped cashews
  • chicken broth
  • soy sauce
  • teriyaki sauce
  • canola oil
  • chopped bok choy
  • minced chives

1-1/4 cups (calculated without cheese) equals 339 calories, 7 g fat (1 g saturated fat), 63 mg cholesterol, 384 mg sodium, 38 g carbohydrate, 5 g fiber, 32 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 2 vegetable, 1/2 fat.

You might need to buy:
  • salt-free garlic seasoning blend
  • Filippo Berio® Extra Virgin Olive Oil
  • reduced-sodium chicken broth
  • uncooked orzo pasta
  • Italian seasoning

Calories 509
Total Fat 21g
Saturated Fat 4g
Cholesterol 108mg
Sodium 574mg
Total Carbohydrate 48g
Dietary Fiber 6g
Sugars n/a
Protein 32g

You might need to buy:
  • Serve with: balsamic vinegar to drizzle over chicken and vegetables
  • Read more: Roast Rosemary Chicken and Vegetables - Easy Chicken Recipes - Woman's Day

CALORIES 379.6 CAL
FAT 17.3 G
SATURATED FAT 2.3 G
SODIUM 293.6 MG
CARBOHYDRATES 28.6 G
TOTAL SUGARS 17.6 G
DIETARY FIBER 2.3 G
PROTEIN 27.8 G

You might need to buy:
  • finely chopped fresh thyme leaves or 1/4 tsp dried thyme
  • salt
  • freshly ground black pepper
  • olive oil
  • apricot or peach 100% fruit spread

1 lettuce cup (calculated without garnishes) equals 115 calories, 6 g fat (1 g saturated fat), 38 mg cholesterol, 525 mg sodium, 5 g carbohydrate, 1 g fiber, 10 g protein.

You might need to buy:
  • stir-fry seasoning powder
  • water
  • soy sauce
  • freshly squeezed lime juice
  • sugar
  • canola oil
  • ground chicken breast
  • diced water chestnuts
  • thinly sliced scallions
  • crushed red pepper flakes
You might need to buy:
  • lemon
  • olive oil
  • chopped fresh parsley
  • dried thyme
  • dried marjoram
  • salt
  • pepper
1 slice equals 125 calories, 4 g fat (1 g saturated fat), 3 mg cholesterol, 212 mg sodium, 19 g carbohydrate, 3 g fiber, 4 g protein. Diabetic Exchanges: 1 starch, 1 fat.
You might need to buy:
  • bread flour
  • canola oil
  • honey
  • salt
  • whole wheat flour
  • sunflower kernels