When you're looking for a tasty supper that won't blow your daily budget, turn to these 300-calorie meals. We have ideas for chicken, seafood, turkey and more. Pair 'em with a simple salad or veggie-centric side, and dinner's done!
47 Healthy Dinners with 300 Calories (or Less!)
Updated on Sep. 18, 2024
1/47
Pork Chops with Nectarine Salsa
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
My special pork dish has so much flavor and is a snap to prepare. A sweet, fruity salsa perfectly balances the spicy rub that coats the pan-fried chops. —Bonnie Bufford, Nicholson, Pennsylvania
Nutrition Facts:
1 pork chop with 1/2 cup salsa: 246 calories, 10g fat (3g saturated fat), 55mg cholesterol, 279mg sodium, 15g carbohydrate (10g sugars, 2g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 fruit.
2/47
Oven-Fried Chicken Drumsticks
Total Time
1 hour
Servings
4 servings
Nutrition Facts:
2 chicken drumsticks: 227 calories, 7g fat (1g saturated fat), 81mg cholesterol, 498mg sodium, 9g carbohydrate (2g sugars, 1g fiber), 31g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch.
3/47
Moroccan Lamb Lettuce Wraps
Total Time
5 hours 25 min
Servings
8 servings
From the Recipe Creator:
I am a huge fan of both Moroccan lamb and lettuce wraps. This combination—with the creamy dressing and crunchy cucumber—makes a tasty slow-cooked dish. The wine and chili powder add even more flavor elements. —Arlene Erlbach, Morton Grove, Illinois
Nutrition Facts:
2 filled lettuce wraps: 221 calories, 8g fat (2g saturated fat), 74mg cholesterol, 257mg sodium, 13g carbohydrate (8g sugars, 1g fiber), 24g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
4/47
Parmesan Tilapia
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
My husband and I are always looking for light fish recipes because of their health benefits. This one's a hit with him, and we've served it at dinner parties too. It's become a staple! —Michelle Martin, Durham, North Carolina
Nutrition Facts:
1 fillet: 179 calories, 4g fat (2g saturated fat), 89mg cholesterol, 191mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 35g protein. Diabetic Exchanges: 5 very lean meat, 1/2 fat.
5/47
Thai Shrimp Salad for 2
Total Time
35 min
Servings
2 servings
From the Recipe Creator:
Here's a deliciously different salad that blends grilled shrimp, a lean source of protein, with the low-calorie crunch of cucumber and onion. It's tossed and dressed with Thai flavors of sesame, cilantro, lime and refreshing mint.
—Annette Traverso, San Rafael, California
Nutrition Facts:
1 serving: 212 calories, 9g fat (1g saturated fat), 138mg cholesterol, 614mg sodium, 11g carbohydrate (4g sugars, 3g fiber), 21g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 fat.
6/47
Grilled Halibut with Blueberry Salsa
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
Give halibut a new summery spin. The salsa may seem sophisticated, but it’s really a cinch to prepare. —Donna Goutermont, Juneau, Alaska
Nutrition Facts:
1 fillet with 1/3 cup salsa: 239 calories, 9g fat (1g saturated fat), 45mg cholesterol, 521mg sodium, 9g carbohydrate (6g sugars, 1g fiber), 30g protein. Diabetic Exchanges: 4 lean meat, 1 fat, 1/2 starch.
7/47
Pork Loin with Strawberry-Rhubarb Chutney
Total Time
1 hour 20 min
Servings
10 servings (1-3/4 cups sauce)
From the Recipe Creator:
I love strawberry-rhubarb pie, so I thought the same flavor combination could work as a chutney—and it does! This makes a delicious and festive accompaniment to a succulent pork roast. The chutney can be made a day ahead and kept in the refrigerator. —Deborah Biggs, Omaha, Nebraska
Nutrition Facts:
4 ounces cooked pork with 3 tablespoons chutney: 243 calories, 9g fat (3g saturated fat), 68mg cholesterol, 277mg sodium, 13g carbohydrate (11g sugars, 1g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1/2 fruit, 1/2 fat.
8/47
Peanut Turkey Satay
Total Time
15 min
Servings
2 servings
From the Recipe Creator:
I found this recipe years ago and immediately served it to dinner guests. It’s easy and fun and takes only minutes to cook, but it makes a fancy entree for special occasions. The peanut butter and soy sauce lend a nice Asian flavor. —Lisa Mahon Fluegeman, Cincinnati, Ohio
Nutrition Facts:
1 skewer: 202 calories, 6g fat (1g saturated fat), 56mg cholesterol, 552mg sodium, 9g carbohydrate (7g sugars, 1g fiber), 29g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch.
9/47
Feta Tomato-Basil Fish
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
I rely on my husband for the main ingredient in this fuss-free dish. He fills our freezer after his summer fishing trip. —Alicia Szeszol, Lindenhurst, Illinois
Nutrition Facts:
1 serving: 241 calories, 8g fat (4g saturated fat), 113mg cholesterol, 660mg sodium, 12g carbohydrate (7g sugars, 2g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1 fat.
10/47
Nectarine Chicken Salad
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
When guests are coming for lunch or dinner in the warm summer months, I like to serve this attractive, colorful salad. The dressing is refreshingly tart. A neighbor shared the recipe years ago and I've passed it on many times.
Nutrition Facts:
1-1/2 cups: 266 calories, 7g fat (1g saturated fat), 63mg cholesterol, 76mg sodium, 27g carbohydrate (21g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 starch, 1 vegetable, 1 fat.
11/47
How to Grill Chicken Breasts
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
My family loves this grilled chicken, and I love having a healthy and tasty recipe that keeps my kitchen cool. —Linda Coss, Lake Forest, California
Nutrition Facts:
1 each: 207 calories, 6g fat (1g saturated fat), 94mg cholesterol, 105mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 34g protein. Diabetic Exchanges: 5 lean meat, 1/2 fat.
12/47
Pork Salad
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
Make an easy-going meal in a bowl by tossing together healthful veggies, pork tenderloin, fresh herbs and spices with a warm soy dressing. —Taste Recipes Test Kitchen
Nutrition Facts:
1 serving: 229 calories, 9g fat (2g saturated fat), 63mg cholesterol, 274mg sodium, 13g carbohydrate (8g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable.
13/47
Shrimp Fra Diavolo
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
This quick shrimp fra diavolo is spicy, garlicky, saucy and loaded with delicious shrimp. Plus, with the addition of spinach, you’re also getting a serving of veggies. When you need a perfect low-fat weeknight meal that is easy to pull together, this is it. You can substitute arugula or kale for the spinach if you'd like. —Julie Peterson, Crofton, Maryland
Nutrition Facts:
1-1/2 cups: 235 calories, 9g fat (1g saturated fat), 138mg cholesterol, 727mg sodium, 14g carbohydrate (6g sugars, 4g fiber), 22g protein. Diabetic Exchanges: 3 lean meat, 2 vegetable, 1-1/2 fat.
14/47
Zesty Steak Salad
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Stir-fried steak and veggies give this hearty salad a cozy kick.
Add any of your favorite salad ingredients like shredded cheese, croutons, mushrooms or cucumber. —Leah Carrell, Quitman, Texas
Nutrition Facts:
1 serving: 218 calories, 8g fat (4g saturated fat), 54mg cholesterol, 314mg sodium, 11g carbohydrate (5g sugars, 2g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 fat.
15/47
Chicken Jambalaya
Total Time
1 hour 20 min
Servings
6 servings
From the Recipe Creator:
This is a great easy chicken jambalaya recipe. It's great to serve at parties and it reheats well after! —Lynn Desjardins, Atkinson, New Hampshire
Nutrition Facts:
1 cup: 285 calories, 4g fat (1g saturated fat), 43mg cholesterol, 654mg sodium, 41g carbohydrate (4g sugars, 4g fiber), 21g protein. Diabetic Exchanges: 2-1/2 starch, 2 lean meat.
16/47
Broccoli Tuna Casserole
Total Time
1 hour 35 min
Servings
8 servings
From the Recipe Creator:
When I was in the Navy, a co-worker's wife shared this recipe with me. I’ve tweaked it over the years, but it still brings back memories of my family away from home. —Yvonne Cook, Haskins, Ohio
Nutrition Facts:
1-1/4 cups: 271 calories, 8g fat (4g saturated fat), 38mg cholesterol, 601mg sodium, 30g carbohydrate (4g sugars, 4g fiber), 22g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1/2 fat.
17/47
Artichoke Chicken
Total Time
55 min
Servings
8 servings
From the Recipe Creator:
Rosemary, mushrooms and artichokes combine to give chicken a wonderful savory flavor. I've served this dish for a large group by doubling the recipe. It's always a big hit with everyone—especially my family! —Ruth Stenson, Santa Ana, California
Nutrition Facts:
1 serving: 235 calories, 11g fat (4g saturated fat), 70mg cholesterol, 773mg sodium, 8g carbohydrate (1g sugars, 3g fiber), 24g protein.
18/47
Refreshing Shrimp Salad
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
Avocado, strawberries and shrimp are wonderful together in this filling yet light salad. Balsamic or raspberry vinaigrette dressings go well with the salad, as do Asian-inspired dressings. —Taste Recipes Test Kitchen, Milwaukee, Wisconsin
Nutrition Facts:
3 cups: 239 calories, 9g fat (1g saturated fat), 172mg cholesterol, 181mg sodium, 16g carbohydrate (7g sugars, 6g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1-1/2 fat, 1 vegetable, 1/2 fruit.
19/47
Mexican Pork Chops
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
We enjoy Mexican pork chops over rice to catch the spicy sauce. You can use mild, medium or hot salsa. If the pork chops are too spicy, you can eliminate the cumin-chili powder rub. —Nancy Negvesky, Somerville, New Jersey
Nutrition Facts:
1 pork chop: 289 calories, 13g fat (4g saturated fat), 82mg cholesterol, 368mg sodium, 6g carbohydrate (3g sugars, 1g fiber), 33g protein. Diabetic Exchanges: 5 lean meat, 1/2 vegetable, 1/2 fat.
20/47
Cod with Sweet Peppers
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
This quick and delicious recipe is a long-time family favorite. I like to use three or four different-colored peppers for an extra-pretty presentation. Then serve with couscous or brown rice to round out the meal. —Judy Grebetz, Racine, Wisconsin.
Nutrition Facts:
1 fillet with 1/3 cup pepper mixture: 168 calories, 1g fat (0 saturated fat), 65mg cholesterol, 398mg sodium, 10g carbohydrate (4g sugars, 2g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable.
21/47
Parmesan Pork Medallions
Total Time
20 min
Servings
2 servings
From the Recipe Creator:
Here's one of the best pork medallion recipes I've found. With my own special tweaks, I have served this tender pork countless times for family and friends. It takes very little prep time and adapts easily to serve any number. —Angela Ciocca, Saltsburg, Pennsylvania
Nutrition Facts:
3 ounces cooked pork: 220 calories, 9g fat (2g saturated fat), 65mg cholesterol, 487mg sodium, 8g carbohydrate (1g sugars, 1g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1 fat, 1/2 starch.
22/47
Herb-Glazed Turkey Slices
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
In the mood for turkey, but don't have time to prepare a whole bird? Here's the perfect solution! These savory turkey slices and the easy-to-prepare herb glaze offer the cozy goodness of a feast without the hassle. —Taste Recipes Test Kitchen
Nutrition Facts:
4 ounces cooked turkey: 213 calories, 4g fat (1g saturated fat), 78mg cholesterol, 570mg sodium, 11g carbohydrate (8g sugars, 0 fiber), 31g protein. Diabetic Exchanges: 4 lean meat, 1 fat, 1/2 starch.
23/47
Chicken Mushroom Stew
Total Time
4 hours 20 min
Servings
6 servings (2 qt.)
From the Recipe Creator:
The flavors blend beautifully in this pot of chicken, vegetables and herbs as it simmers slowly. —Kenny Van Rheenen, Mendota, Illinois
Nutrition Facts:
1-1/3 cups: 237 calories, 8g fat (1g saturated fat), 63mg cholesterol, 82mg sodium, 15g carbohydrate (7g sugars, 3g fiber), 27g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 fat.
24/47
Slow-Cooker Pepper Steak
Total Time
6 hours 40 min
Servings
6 servings
From the Recipe Creator:
After a long day working in our greenhouse raising bedding plants, I enjoy coming in to this hearty slow-cooker pepper steak for supper. It's one of my favorite meals. — Sue Gronholz, Beaver Dam, Wisconsin
Nutrition Facts:
1 cup beef mixture: 232 calories, 8g fat (2g saturated fat), 64mg cholesterol, 639mg sodium, 11g carbohydrate (5g sugars, 2g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1 fat.
25/47
Vermicelli Beef Stew
Total Time
8 hours 50 min
Servings
8 servings (2 qt.)
From the Recipe Creator:
I love to try new recipes for my husband and me, and also when we entertain friends and relatives. This stew is a little different from most because of the vermicelli.—Sharon Delaney-Chronis, South Milwaukee, Wisconsin
Nutrition Facts:
1 cup: 294 calories, 10g fat (3g saturated fat), 55mg cholesterol, 455mg sodium, 28g carbohydrate (5g sugars, 5g fiber), 22g protein. Diabetic Exchanges: 2 vegetable, 2 lean meat, 1 starch, 1 fat.
26/47
Chicken & Vegetable Curry Couscous
Total Time
25 min
Servings
6 servings
From the Recipe Creator:
For my busy family, a semi-homemade one-pot meal is the easiest way to get dinner done in a hurry. Use your favorite blend of frozen veggies and serve with toasted pita bread for smiles all around. —Elizabeth Hokanson, Arborg, Manitoba
Nutrition Facts:
1 cup: 273 calories, 4g fat (2g saturated fat), 47mg cholesterol, 311mg sodium, 39g carbohydrate (9g sugars, 4g fiber), 21g protein. Diabetic Exchanges: 2 starch, 2 lean meat, 1 vegetable, 1/2 fat.
27/47
Slow-Cooker Chicken Enchilada Stuffed Peppers
Total Time
3 hours 20 min
Servings
6 servings
From the Recipe Creator:
Use up leftovers and clean out the fridge by making these super simple and tasty stuffed peppers! This is an ideal weekend meal that you can put together quickly and let cook while you run errands. —Katie Jasiewicz, Belle Isle, Florida
Nutrition Facts:
1 stuffed pepper: 267 calories, 10g fat (4g saturated fat), 56mg cholesterol, 364mg sodium, 23g carbohydrate (6g sugars, 3g fiber), 20g protein. Diabetic Exchanges: 3 lean meat, 1 starch, 1 vegetable, 1/2 fat.
28/47
Pepper Steak
Total Time
1 hour 5 min
Servings
4 servings
From the Recipe Creator:
We live on the eastern edge of the Sand Hills here in Nebraska, where most folks are ranchers. This popular pepper steak recipe is tasty as well as colorful. —Carolyn Butterfield, Atkinson, Nebraska
Nutrition Facts:
1 serving: 365 calories, 4g fat (1g saturated fat), 65mg cholesterol, 465mg sodium, 48g carbohydrate (5g sugars, 4g fiber), 32g protein.
29/47
Herbed Pork Chops
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Herbs are a fast and flavorful way to dress up pork. Plus, they make the chops look so pretty on a platter. I prepare these year-round as a way to capture the taste of summer. —Dianne Esposite, New Middletown, Ohio
Nutrition Facts:
1 pork chop: 154 calories, 6g fat (2g saturated fat), 55mg cholesterol, 33mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 22g protein. Diabetic Exchanges: 3 lean meat.
30/47
Tuscan Fish Packets
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
My husband does a lot of fishing, so I'm always looking for different ways to serve his catches. A professional chef was kind enough to share this recipe with me, and I played around with some different veggie combinations until I found the one my family liked best. —Kathy Morrow, Hubbard, Ohio
Nutrition Facts:
1 serving: 270 calories, 2g fat (1g saturated fat), 83mg cholesterol, 658mg sodium, 23g carbohydrate (4g sugars, 7g fiber), 38g protein. Diabetic Exchanges: 5 lean meat, 1 starch, 1 vegetable.
31/47
Apple Pork Loin
Total Time
6 hours 20 min
Servings
6 servings
From the Recipe Creator:
I love making this slow cooker pork roast with apples for chilly fall dinners with my family. The apple pork loin tastes even better served with homemade mashed potatoes. —Rachel Schultz, Lansing, Michigan
Nutrition Facts:
1 serving: 290 calories, 10g fat (3g saturated fat), 75mg cholesterol, 241mg sodium, 22g carbohydrate (19g sugars, 2g fiber), 29g protein. Diabetic Exchanges: 4 lean meat, 1 starch, 1/2 fruit, 1/2 fat.
32/47
Butternut Turkey Soup
Total Time
1 hour 5 min
Servings
6 servings (2 quarts)
From the Recipe Creator:
Although hearty with lots of nutritious vegetables and turkey, this soup is also light and luscious. —Denise LaRoche, Hudson, New Hampshire
Nutrition Facts:
1-1/3 cups: 192 calories, 2g fat (0 saturated fat), 60mg cholesterol, 332mg sodium, 20g carbohydrate (3g sugars, 3g fiber), 25g protein. Diabetic Exchanges: 3 lean meat, 1 starch.
33/47
Crispy Dill Tilapia
Total Time
20 min
Servings
4 servings
From the Recipe Creator:
Every week I try to serve a new healthy fish. With its fresh dill and delicious panko bread crumb herb crust, this dish with mild tilapia is a winner. —Tamara Huron, New Market, Alabama
Nutrition Facts:
1 fillet: 256 calories, 9g fat (2g saturated fat), 83mg cholesterol, 251mg sodium, 10g carbohydrate (1g sugars, 1g fiber), 34g protein. Diabetic exchanges: 5 lean meat, 1-1/2 fat, 1/2 starch.
34/47
Cod and Asparagus Bake
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
The lemon pulls this flavorful and healthy dish together. You can use grated Parmesan cheese instead of Romano if you'd like. —Thomas Faglon, Somerset, New Jersey
Nutrition Facts:
1 serving: 141 calories, 3g fat (2g saturated fat), 45mg cholesterol, 184mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 23g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable.
35/47
Crockpot Chicken Noodle Soup
Total Time
5 hours 50 min
Servings
12 servings (3 quarts)
From the Recipe Creator:
This satisfying soup with a hint of cayenne is brimming with vegetables, chicken and noodles. The recipe originally came from my father-in-law, but I made some changes to give it my own spin. —Norma Reynolds, Overland Park, Kansas
Nutrition Facts:
1 cup: 199 calories, 6g fat (2g saturated fat), 73mg cholesterol, 663mg sodium, 14g carbohydrate (2g sugars, 1g fiber), 22g protein. Diabetic exchanges: 3 lean meat, 1 starch.
36/47
Sweet Onion & Cherry Pork Chops
Total Time
3 hours 15 min
Servings
2 servings
From the Recipe Creator:
When I want to jump-start supper, I opt for these tender pork chops. The sweet and savory cherry sauce makes the recipe a keeper. Try serving it with wild rice pilaf. —Stephanie Ray, Naples, Florida
Nutrition Facts:
1 pork chop with 1/4 cup cherry mixture: 278 calories, 8g fat (3g saturated fat), 68mg cholesterol, 425mg sodium, 23g carbohydrate (9g sugars, 1g fiber), 28g protein. Diabetic exchanges: 4 lean meat, 1 starch, 1/2 fat.
37/47
Southwest Turkey Stew
Total Time
5 hours 15 min
Servings
6 servings
From the Recipe Creator:
I prefer main dishes that let me stay on my diet but still eat what the rest of the family eats. My husband and our young children think this diet-friendly stew is a hit. —Stephanie Wilson of Helix, Oregon
Nutrition Facts:
1-1/4 cups: 238 calories, 4g fat (1g saturated fat), 65mg cholesterol, 837mg sodium, 17g carbohydrate (7g sugars, 5g fiber), 33g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1/2 starch.
38/47
Roasted Pork Tenderloin
Total Time
45 min
Servings
6 servings
From the Recipe Creator:
There are no complicated steps to follow when preparing this roasted medley of tender pork and veggies. Just season with herbs, then pop in the oven for less than an hour. —Diane Martin, Brown Deer, Wisconsin
Nutrition Facts:
1 serving: 301 calories, 7g fat (2g saturated fat), 64mg cholesterol, 304mg sodium, 33g carbohydrate (6g sugars, 5g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 vegetable.
39/47
Baked Tilapia
Total Time
25 min
Servings
2 servings
From the Recipe Creator:
If you need a healthy, keep-it-simple solution to dinner tonight, you just found it. This restaurant-quality tilapia fillet recipe relies on spices you're likely to have on hand to deliver big flavor. This is how to make tilapia. —Dana Alexander, Lebanon, Missouri
Nutrition Facts:
1 fillet: 193 calories, 7g fat (4g saturated fat), 98mg cholesterol, 589mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 32g protein. Diabetic Exchanges: 5 lean meat, 1-1/2 fat.
40/47
Italian Turkey Cutlets
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
"Because I'm watching my weight, I've used this recipe for years," writes Janet Bumb of Beallsville, Maryland. "Served with a flavorful tomato sauce, these cutlets taste so good that my son, who is thin and doesn't need to worry about his weight, requests them for his birthday dinner!"
Nutrition Facts:
1 serving: 242 calories, 8g fat (2g saturated fat), 73mg cholesterol, 700mg sodium, 9g carbohydrate (4g sugars, 1g fiber), 32g protein. Diabetic Exchanges: 4 lean meat, 1 vegetable, 1 fat.
41/47
Crab-Stuffed Flounder with Herbed Aioli
Total Time
40 min
Servings
6 servings
From the Recipe Creator:
If you like seafood, you’ll love this scrumptious flounder. The light and creamy aioli sauce tops it off with fresh tones of chives and garlic. —Beverly O'Ferrall, Linkwood, Maryland
Nutrition Facts:
1 stuffed fillet with 2-1/2 teaspoons aioli: 276 calories, 8g fat (1g saturated fat), 153mg cholesterol, 585mg sodium, 3g carbohydrate (1g sugars, 0 fiber), 45g protein. Diabetic Exchanges: 5 lean meat, 1 fat.
42/47
Grilled Chicken and Mango Skewers
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
The inspiration for this recipe came from the charbroiled chicken skewers I used to enjoy while strolling along Calle Ocho in Miami on Sunday afternoons. Feel free to garnish them with sesame seeds or spritz them with fresh lime juice. —Wolfgang Hanau, West Palm Beach, Florida
Nutrition Facts:
1 skewer with 1/2 cup corn mixture: 297 calories, 10g fat (3g saturated fat), 70mg cholesterol, 387mg sodium, 28g carbohydrate (16g sugars, 3g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1-1/2 fat.
43/47
Glazed Rosemary Pork
Total Time
30 min
Servings
6 servings
From the Recipe Creator:
A honey-rosemary glaze delicately seasons pork tenderloin in this delightful entree. As elegant as it is easy, the main course is ideal for weekend dinner parties and weeknight suppers alike. —Barbara Sistrunk, Fultondale, Alabama
Nutrition Facts:
4 ounces cooked pork: 255 calories, 10g fat (2g saturated fat), 85mg cholesterol, 194mg sodium, 10g carbohydrate (9g sugars, 0 fiber), 31g protein. Diabetic Exchanges: 1/2 starch, 4 lean meat, 1 fat.
44/47
Apple Chicken Stew
Total Time
3 hours 35 min
Servings
8 servings (2 quarts)
From the Recipe Creator:
My husband and I enjoy visiting the apple orchards in nearby Nebraska City. We always make sure to buy extra cider to use in this sensational slow-cooked stew. —Carol Mathias, Lincoln, Nebraska
Nutrition Facts:
1 cup: 284 calories, 6g fat (1g saturated fat), 63mg cholesterol, 533mg sodium, 31g carbohydrate (9g sugars, 4g fiber), 26g protein. Diabetic Exchanges: 3 lean meat, 2 starch, 1 fat.
45/47
Tangy Parmesan Tilapia
Total Time
15 min
Servings
4 servings
From the Recipe Creator:
If you want a gluten-free fish coating, this works beautifully! Some reduced-fat mayos may contain gluten, though, so check the label on yours to be sure. —Deborah Purdue, Westland, Michigan
Nutrition Facts:
1 fillet: 191 calories, 8g fat (4g saturated fat), 84mg cholesterol, 359mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 1-1/2 fat.
46/47
Grecian Chicken
Total Time
30 min
Servings
4 servings
From the Recipe Creator:
The caper, tomato and olive flavors will whisk you away to the Greek isles. This easy skillet dish is perfect for hectic weeknights. —Jan Marler, Murchison, Texas
Nutrition Facts:
1 serving: 172 calories, 5g fat (1g saturated fat), 56mg cholesterol, 393mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 28g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1 fat.
47/47
Lemon Butter Tilapia
Total Time
25 min
Servings
4 servings
From the Recipe Creator:
My husband and I are always trying to increase the amount of fish in our diet. This recipe is fast, easy and enjoyable, even for non-fish lovers. —Catherine Jensen, Blytheville, Arkansas
Nutrition Facts:
1 fillet with 1 tablespoon sauce: 207 calories, 8g fat (3g saturated fat), 90mg cholesterol, 500mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 32g protein. Diabetic Exchanges: 5 lean meat, 1/2 fat.
