4 oz multicolored corkscrew pasta, uncooked
2 navel oranges, separated into segments and halved
15 oz can garbanzo beans, rinsed and drained
3/4 cup broccoli florets
2-1/4 oz can black olives, drained
1/2 cup sliced green onion
1 cup diced red bell pepper
1/4 cup red wine vinegar
1/4 cup orange juice
1 Tbsp canola oil
1 tsp basil, dried or fresh
1 tsp crushed oregano
1/2 tsp rosemary, dried or fresh
1 clove garlic minced
1/4 tsp black pepper

Cook pasta according to package directions; drain. Rinse with cold water, drain well again. In a large bowl, combine pasta, orange sections, garbanzo beans, broccoli, red bell pepper, olives, and green onion. Combine dressing ingredients in a container with a lid. Cover and shake until blended. Pour dressing mixture over pasta mixture; toss to combine. Cover and chill at least 1 hour, stirring occasionally.

Fruit: 0
Vegetables: 0
Meat: 0
Milk: 0
Fat: 1
Carbs: 2
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

3 cups chopped broccoli (or 2 10-ounce packages frozen broccoli)
1/2 cup diced celery
1/2 cup chopped onion
1 cup low sodium chicken broth
2 cups nonfat milk
2 Tbsp cornstarch
1/4 tsp salt
Dash pepper
Dash ground thyme
1/4 cup grated Swiss cheese

Place vegetables and broth in saucepan. Bring to boil, reduce heat, cover, and cook until vegetables are tender (about 8 minutes). Mix milk, cornstarch, salt, pepper, and thyme; add to cooked vegetables. Cook, stirring constantly, until soup is lightly thickened and mixture just begins to boil. Remove from heat. Add cheese and stir until melted.

Fruit: 0
Vegetables: 2
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

8 oz beef top sirloin or top round steak, cut into bite-sized strips
juice from 1 to 2 tangerines (1/4 cup)
2 Tbsp Hoisin or oyster sauce
1 Tbsp lite soy sauce
2 cloves garlic, minced
1/2 cup low sodium chicken or beef broth
1-1/2 cup broccoli flowerets
1/3 cup sliced green onion
4 cups sliced Chinese or Napa cabbage
1 can (8 oz) sliced water chestnuts, drained
2 tangerines, peeled, segmented
hot cooked rice

Remove any excess fat from steak strips; place in shallow non-metal dish. In small bowl stir together tangerine juice, Hoisin sauce, soy sauce, and garlic. Pour mixture over meat; toss to coat. Cover and chill 30 minutes to several hours. Drain meat, reserving marinade. In a wok or large skillet over high heat, place 3 Tbsps broth. Stir-fry broccoli 3 minutes. Remove from wok. Add more broth if needed; stir-fry onion and cabbage for 2 minutes. Remove from wok. Add more broth if needed; stir-fry water chestnuts and tangerines for 1 minute. Add meat and cooked vegetables back to wok, along with reserved marinade. Toss well; cover and heat 1 minute. Serve with hot rice, cooked in unsalted water.

Fruit: 0
Vegetables: 2
Meat: 2
Milk: 0
Fat: 0
Carbs: 2
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

4 cups broccoli florets
1/2 tsp garlic, minced
1 Tbsp shallots, minced
1/2 tsp red pepper flakes
cooking spray

Blanch broccoli in boiling salted water for 2-3 minutes until crisp-tender; drain. Spray a medium skillet with cooking spray; turn heat to medium. Add garlic and shallots; cook 10 seconds. Add broccoli and red pepper flakes; toss to coat. Salt and pepper to taste.

Fruit: 0
Vegetables: 0
Meat: 0
Milk: 0
Fat: 0
Carbs: 0
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.

1/2 medium avocado, seeded and peeled
1 cup low fat cottage cheese
3/4 cup plain, non-fat yogurt
1/2 cup sliced green onions
1/4 cup shredded carrots
1 Tbsp fresh lemon juice
1/4 cup non-fat mayonnaise
2 cups broccoli florets
1 cup cucumber slices
28 melba toast rounds

Dice avocado into small pieces, toss with lemon juice and set aside. In food processor or blender, blend cottage cheese, yogurt and mayonnaise until smooth. Add cottage cheese mixture to avocado, gently stirring in onions and carrots. Cover and chill. Serve with vegetable crudités and melba toast rounds, allowing ½ cup vegetables, 4 melba toast rounds and 8 Tbsp dip per serving.

Fruit: 0
Vegetables: 0
Meat: 1
Milk: 0
Fat: 0
Carbs: 1
Other: 0

** Diabetic exchanges are calculated based on the American Diabetes Association Exchange System. This site rounds exchanges up or down to equal whole numbers. Therefore, partial exchanges are not included.