1-1/2 cups (calculated without cheeses) equals 302 calories, 8 g fat (1 g saturated fat), 0 cholesterol, 269 mg sodium, 50 g carbohydrate, 6 g fiber, 9 g protein.
You might need to buy:
  • chopped sweet onion
  • olive oil
  • Cabernet Sauvignon or other dry red wine
  • sugar
  • fresh basil sprig
  • fresh thyme sprig
  • uncooked penne pasta
  • Parmesan and Romano cheeses
You might need to buy:
  • olive oil
  • kosher salt and black pepper
  • unsalted butter

Nutrients per Serving (approx. 1 cup): Calories 200; Protein 3g; Fat 7g (Sat. Fat 1.5g); Carbohydrate 30g; Dietary Fiber 2g; Cholesterol 5mg; Sodium 170mg

Daily Values: Vitamin C 60% * Vitanmin A 15% * Dietery Fiber 10%

You might need to buy:
  • small broccoli florets
  • cooked shell pasta
  • Sun-Maid Natural Raisins
  • chopped red onion
  • chopped red bell pepper
  • Dressing:
  • reduced-calorie mayonnaise
  • cider vinegar
  • sugar
  • salt and pepper
You might need to buy:
  • whole-grain penne
  • crushed red pepper flakes
  • low-fat milk or 1 1/2 cups plain soymilk
  • salt

1 cup equals 329 calories, 9 g fat (1 g saturated fat), 44 mg cholesterol, 465 mg sodium, 37 g carbohydrate, 3 g fiber, 24 g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable, 1 fat.

You might need to buy:
  • uncooked spaghetti
  • cornstarch
  • white vinegar
  • sugar
  • canola oil
  • fresh snow peas
  • shredded carrots
  • minced fresh gingerroot
  • crushed red pepper flakes

Per Serving
Calories 784Calories From Fat 40%
Fat 35g
Sat Fat 18g
Cholesterol 143mg
Sodium 713mg
Carbohydrate 49g
Fiber 0g
Sugar 1g
Protein 26g

ready in about 30 minutes; serves 4
You might need to buy:
  • fresh sage leaves
  • kosher salt
  • black pepper
  • fresh cheese ravioli
  • unsalted butter

13 Points Plus

If yellow summer squash is not available, use zucchini or bell peppers instead.

serves 8
You might need to buy:
  • ground black pepper
  • salt
  • ■ 1 tablespoon Pure Wesson® Vegetable Oil
  • PAM® Original No-Stick Cooking Spray

Per Serving
Calories 656Calories From Fat 26%
Protein 33g
Carbohydrate 87g
Sugar 5g
Fiber 8g
Fat 19g
Sat Fat 6g
Sodium 903mg
Cholesterol 26mg

serves 4
You might need to buy:
  • grated lemon zest
  • low-sodium vegetable broth
  • Arborio rice
  • olive oil
  • grated Parmesan
  • kosher salt and pepper
serves 6
You might need to buy:
  • Salt and freshly ground white pepper
  • Garnish
  • Dill sprigs