2 Tbsp olive oil
3 cloves garlic, minced
2 Tbsp chopped fresh ginger root
2 tsp curry powder or to taste
1/2 tsp crushed, dried chilies
1/4 tsp allspice
1/4 tsp cinnamon
3 leeks, trimmed and chopped
3 potatoes, peeled and cut in 1″ chunks
1 cup low sodium tomato sauce
2 cup low sodium chicken broth
3 cup butternut squash, peeled and cubed
2 red peppers, diced
4 chicken breasts, boned

Heat oil in large saucepan or Dutch oven. Add garlic, ginger, spices and leeks. Cook a few minutes until tender. Add potatoes, tomato sauce and chicken broth. Cook 10 minutes. Add squash and peppers; cook 15 minutes or until vegetables are tender. Lightly brush chicken breasts with oil. Grill approximately 10 minutes on each side, or until juices run clear. Cut each chicken breast into 3 or 4 large pieces and add to sauce. Reheat just before serving. Sprinkle with cilantro.

Fruit: 0
Vegetables: 3
Meat: 2
Milk: 0
Fat: 1
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.

1 whole chicken – skinned and cut into pieces
8 cups water
1/2 cup chopped onion
1/4 teaspoon pepper
1/4 cup chili powder
8 ounces canned tomato sauce
1/2 teaspoon dried oregano
2 cans (15 ounce) rinsed and drained hominy, white or yellow
3 cups shredded iceberg lettuce
6 lime wedges

1. Put chicken pieces in a large pot and cover with the 8 cups of water. Simmer over medium heat for 1 hour.
2. Add the chopped onion, pepper, chili powder, tomato sauce, and oregano to simmering chicken.
3. After the chicken is thoroughly cooked take the pieces out of the pot and remove most of the bones from the chicken and the pot.
4. Return chicken to the pot.
5. Add the rinsed hominy to the pot of chicken and simmer for another 45 minutes.
6. Serve with lettuce and a wedge of lime.

Note: To make even healthier, use tomato sauce with no added salt.

Adapted from:
Pictoral Recipes
Lynn Myers Steele, 2000
Oregon Family Nutrition Program
Oregon State University Extension Service

1/2 pound ground beef
1/2 cup chopped onion
1 can (15 ounce) tomato sauce
1 1/2 cups water
1/4 teaspoon garlic powder
1/4 teaspoon oregano
1/4 teaspoon basil
3 cups noodles, uncooked, 1/2 inch wide
1 package (10 ounce) spinach, frozen, chopped
1 cup cottage cheese, nonfat
1/2 cup cheese, part-skim mozzarella, shredded

1. Brown ground beef in a large skillet. Drain and rinse to remove fat.
2. Add onion, tomato sauce, water, and spices. Cover and bring to a boil.
3. Add noodles. Cover and simmer for 5 minutes.
4. Defrost spinach in the microwave. Stir spinach into skillet mixture. Cover and simmer for 5 minutes.
5. Stir mixture. Spoon cottage cheese on top and sprinkle with shredded mozzarella. Cover and simmer for 10 minutes. Add water if mixture gets too dry.

Adapted from:
University of New Hampshire Cooperative Extension

1 pound turkey, ground
1 chopped onion
5 small diced carrots
2 medium zucchini or other squash
2 medium diced potatoes
1 teaspoon salt
black pepper to taste
1/2 teaspoon cumin
1 can (10 1/2 ounces) Mexican style tomato sauce
1 teaspoon cornstarch

1. Brown ground turkey in a non-stick frying pan.
2. Add onions, carrots, squash, potatoes, salt, pepper, and cumin. Sauté for about 5 minutes.
3. Add tomato sauce and just enough water to cover. Bring to a boil, then lower heat and simmer, uncovered, until vegetables are tender.
4. Dissolve cornstarch in about 1 Tablespoon of cold water, add to mixture, bring back to a boil until gravy thickens. Serve.

Adapted from:
Es Facil Campaign
Submitted by Cristina Pacheco
California Health Department – Los Angeles County

4 large washed green peppers
1 pound turkey, ground
1 cup rice, uncooked
1/2 cup peeled and chopped onion
1 1/2 cups tomato sauce, no added salt
black pepper to taste

1. Cut around the stem of the green peppers. Remove the seeds and the pulpy part of the peppers.
2. Wash, and then cook green peppers in boiling water for five minutes. Drain well.
3. In saucepan, brown turkey. Add rice, onion, 1/2 cup tomato sauce and black pepper.
4. Stuff each pepper with the mixture and place in casserole dish.
5. Pour the remaining tomato sauce over the green peppers.
6. Cover and bake for 30 minutes at 350 degrees.

Adapted from:
From Pyramid to the Plate: Healthy Eating by Timing, Combining, and Planning
Adopted from: Eating Right is Basic
Michigan State University Extension