One muffin equals 282 calories, 7 g fat (3 g saturated fat), 46 mg cholesterol, 248 mg sodium, 50 g carbohydrate, 3 g fiber, 6 g protein.

You might need to buy:
  • all-purpose flour
  • whole wheat flour
  • sugar
  • baking powder
  • ground cinnamon
  • salt
  • egg
  • fat-free milk
  • chopped peeled tart apples
  • TOPPING:
  • reduced-fat granola cereal
  • chopped walnuts
  • brown sugar
  • ground cinnamon
  • fat-free milk

One slice equals 144 calories, 5 g fat (3 g saturated fat), 38 mg cholesterol, 267 mg sodium, 23 g carbohydrate, 1 g fiber, 4 g protein. Diabetic Exchanges: 1-1/2 starch.

You might need to buy:
  • all-purpose flour
  • grated Parmesan cheese
  • salt
  • baking powder
  • baking soda
  • eggs
  • buttermilk
  • sugar
  • shredded peeled zucchini
  • grated onion

Calories: 284, Sugars: 2g, Fat: 16g, Sodium: 503mg.

You might need to buy:
  • seasoned salt
  • paprika

1 cup equals 195 calories, 9 g fat (4 g saturated fat), 23 mg cholesterol, 520 mg sodium, 21 g carbohydrate, 2 g fiber, 10 g protein. Diabetic Exchanges: 1 starch, 1 lean meat, 1 vegetable, 1 fat.

You might need to buy:
  • water
  • reduced-sodium chicken broth or vegetable broth
  • diced peeled potatoes
  • sodium-free chicken bouillon granules or 3 vegetable bouillon cubes
  • reduced-fat mayonnaise
  • reduced-fat Swiss cheese
  • mashed potato flakes
  • pepper
You might need to buy:
  • 6oz package long grain wild rice
  • lemon juice
  • butter or margarine
serves 8
You might need to buy:
  • chicken or vegetable stock
  • Tbs. unsalted butter
  • Tbs. canola or grapeseed oil
  • wild rice or 2 cups short-grain brown
  • 1⁄2 cup dried cranberries
  • bay leaf
  • fresh thyme sprigs or 1⁄4 tsp. dried thyme,
  • crumbled
  • 1⁄4 cup minced fresh flat-leaf parsley
serves 4
You might need to buy:
  • extra-virgin olive oil
  • finely shredded unsweetened coconut
  • basmati rice
  • water
  • coarse salt

One serving (1 cup) equals 199 calories, 3 g fat (trace saturated fat), 0 cholesterol, 457 mg sodium, 38 g carbohydrate, 5 g fiber, 6 g protein. Diabetic Exchanges: 2 starch, 1 vegetable.

You might need to buy:
  • water
  • reduced-sodium soy sauce
  • reduced-sodium chicken bouillon granules or 1-1/2 vegetable bouillon cubes
  • uncooked brown rice
  • chopped fresh cauliflower
  • chopped fresh broccoli
  • chopped onion
  • canola oil
  • dried thyme
Belongs to staceydan Swiss Potatoes 
serves 6
You might need to buy:
  • baking potatoes slice very thin
  • salt
  • ground nutmeg

Per serving: 218 calories, 14g fat, no cholesterol.

serves 8
You might need to buy:
  • Idaho potatoes.
  • canola or olive oil.
  • white-wine vinegar.
  • sugar.
  • freshly ground white or black pepper.
  • dry mustard.
  • chopped flat-leaf parsley.