Fresh Vegetable Antipasto – 7g Carbs, 2g Fiber

Makes 4 servings
Low cholesterol and Diabetic

1 8-oz (240 g) red bell pepper
12 pencil-thin asparagus spears, about 4 oz (20 g)
total, woody ends removed
4 oz (120 g) fresh mushrooms, cleaned
Olive oil cooking spray
3 small curls Paremesan cheese
2 Tbsp (30 ml) balsamic vinegar
Freshly ground pepper
Fresh basil for garnish (optional)

Preheat the broiler. Place the pepper under the broiler and char on all sides. Remove from oven and place pepper in a closed paper bag to sweat until cool enough to handle. Place under running cold water, slip off the skin, and remove the seeds. Cut into 1/2-inch (1.25 cm) slices. Place in an antipasto serving dish.

Place the asparagus and mushrooms on a foil-lined cookie sheet.

Lightly coat with cooking spray and broil, turning often, until
cooked al dente. Transfer asparagus and mushrooms to the antipast dish. Top with cheese curls.

Spray the venetables with cooking spray and drizzle with the
vinegar. Grate pepper on top and garnish with fresh basil,
if using.

Per serving:
33 calories (6% calories from fat), 2g protein, trace total fat
(0 saturated fat), 7g carbohydrate, 2g dietary fiber,
0 cholesterol, 5mg sodium

Diabetic exchanges: 1 vegetable

Quick Chicken with Asparagus and Provolone

Breaded chicken, browned, and cooked in chicken broth.
Covered with Provolone cheese and canned asparagus.
Makes: 4 servings

4 skinless, boneless chicken breast halves
5 tablespoons olive oil
2 eggs, beaten
1 cup Italian-style dry bread crumbs
1 (14.5 ounce) can chicken broth
1 (10 ounce) can asparagus, drained
4 slices provolone cheese

Heat oil in a large 2-inch deep skillet.
Dip chicken in egg beat,
then coat in bread crumbs.
Brown in skillet on both sides.When chicken is
browned, add broth and place asparagus evenly over chicken.
Lay a slice of cheese over each chicken piece.
Cover skillet and cook over medium heat for 15 minutes,
or until chicken is cooked through and no longer pink inside.