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.

1-1/4 cups dry black-eyed peas
1 cup green bell pepper, diced
1/2 cup green onion, finely chopped
1/4 cup red bell pepper, diced
1/4 cup jalapeno chilies, finely chopped and seeded
3/4 cup low-calorie Italian salad dressing

Place the beans in a large pot with 3 cups water; bring to a boil, reduce heat and simmer 45–50 minutes or until beans are just barely tender. Drain and rinse with cold water. Mix beans with remaining ingredients. Chill. Serve over lettuce or as dip with baked tortilla chips.

Fruit: 0
Vegetables: 0
Meat: 0
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.

Salad
1-1/2 cup water
1 medium onion, cut in half
1/2 tsp salt
1/2 tsp cayenne pepper
16 oz package frozen black-eyed peas
1/3 cup red onion rings
4 cups leaf lettuce
Dressing
1/2 cup chopped red bell pepper
3 Tbsp chopped parsley
1/2 cup red wine vinegar
1/4 cup water
1 tsp olive oil
1/4 tsp salt
1/4 tsp black pepper
1 garlic clove, minced
1/8 tsp hot sauce

Salad
Combine water, onion, salt, and cayenne pepper, in a medium saucepan; bring to a boil. Add peas and return to a boil Cover, reduce heat, and simmer 40-45 minutes or until peas are tender. Remove and discard onion; drain well. Rinse with cold water, and drain again. Transfer to a medium bowl; set aside. Pour dressing over peas, tossing gently to coat. Cover and refrigerate 8 hours, stirring occasionally. Add red onion just before serving. Serve over lettuce leaves on individual plates.
Dressing
To prepare dressing combine all ingredients and mix until well combined.

Fruit: 2
Fruit: 0
Vegetables: 1
Meat: 0
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.

Salad
8 medium artichokes, prepared and cooked as directed for whole artichokes
3 red bell peppers
lettuce leaves
1/2 cup sliced red onion
1/2 cup sliced black olives
Dressing
1 bell pepper (roasted), reserved from salad preparation
1/3 cup Balsamic vinegar
1/4 cup white wine or cider vinegar
2 cloves garlic, minced
1 Tbsp chopped fresh basil or 1 tsp crushed dried basil
1 tsp chopped fresh rosemary or 1/2 tsp crushed dried rosemary

Salad
Halve artichokes lengthwise; scoop out center petals and fuzzy centers. Remove outer leaves and reserve to garnish salad, or to use for snacks another time. Trim out hearts and slice thinly. Cover and set aside. Place whole bell peppers under preheated broiler; broil under high heat until charred on all sides, turning frequently with tongs. Remove from oven; place in a paper bag for 15 minutes to steam skins. Trim off stems of peppers; remove seeds and ribs. Strip off skins; slice peppers into julienne strips. Reserve 1/4 of the bell pepper strips to prepare dressing. To assemble salads, arrange lettuce leaves on 8 salad plates. Arrange sliced artichoke hearts, remaining bell pepper strips, red onion and olive slices on lettuce. Garnish with a couple of cooked artichoke leaves, if desired.
Dressing
For dressing, in blender or food processor container place reserved bell pepper strips, vinegars, garlic, basil, rosemary and sugar. Cover and process until well blended and nearly smooth. Spoon dressing over salads.

Fruit: 2
Vegetables: 0
Meat: 1
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.

2 thinly sliced, unpeeled apples (Empire, Cortland)
1 cup seedless green or red grapes
1 banana, sliced
1 can (16 oz) pineapple chunks, drained
1 cup cut up cantaloupe
1 kiwi, peeled and sliced
1/4 cup lowfat sour cream or sour cream substitute
1 cup lowfat small curd cottage cheese, creamed
1 cup lowfat vanilla yogurt
1 Tbsp honey
2 tsp lime juice

To make salad, combine first five fruits with a little of the dressing; garnish with slices of kiwifruit. Serve remaining dressing separately. To make dressing, combine sour cream, cottage cheese and yogurt. Mix well. Blend in honey and lime juice.

Fruit: 2
Vegetables: 0
Meat: 1
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.