Cheese Sauce:
2 cans (10-¾ oz. each) condensed Cheddar cheese soup
1 soup can 1% lowfat milk
1 can (14-½ oz) no-salt-added diced tomatoes, drained, large pieces cut up
1 Tbsp each dry mustard and instant minced onion
½ cup shredded Cheddar cheese
¼ cup grated Parmesan cheese

Lasagna:
1 tub (15 oz) ricotta cheese
2 large eggs
1/4 cup grated Parmesan cheese
3/4 tsp ground nutmeg
12 uncooked, flat oven-ready lasagna noodles
1 bag (16 oz) frozen chopped broccoli, thawed, pressed dry on paper towels
1-1/2 cups shredded Cheddar cheese
8 oz. thinly sliced baked Virginia ham
1 jar (12 oz) roasted red pepper, well drained and chopped

1. Heat oven to 375°F. Lightly coat a 13"x9" baking dish with non-stick spray
2. Cheese Sauce: Whisk ingredients in a 2-qt saucepan until blended. Heat, stirring with a whisk, until cheese melts.
3. Mix ricotta, eggs, Parmesan cheese and the nutmeg in a bowl until thoroughly combined.
4. Layer lasagna in prepared baking dish as follows: Spread 1 cup cheese sauce over bottom, top with 4 overlapping noodles, ½ the ricotta cheese mixture, the broccoli, 1-½ cups cheese sauce and ½ cup Cheddar cheese.
5. Add 4 more noodles, the remaining ricotta mixture, the ham, ½ cup Cheddar cheese, the chopped peppers and 1-½ cups cheese sauce.
6. Finish with rest of noodles, cheese sauce and Cheddar cheese. Cover tightly with foil.
7. Bake 50 minutes or until sauce bubbles and noodles are tender. Uncover; bake 10 minutes longer. Let stand 15 minutes before cutting and serving.

Per serving: 534 cal, 34 g pro, 41 g car, 3 g fiber, 28 g fat (15 g saturated fat), 148 mg chol, 1,864 mg sod

Recipe from Woman's Day Magazine Feb.19, 2002.

4 medium sized potatoes
4 cups frozen mixed vegetables
1-1/4 cups nonfat sour cream
1/2 tsp dried oregano
1/2 tsp dried basil black pepper to taste

Pierce each potato several times with a fork. Microwave on high until tender, about 3-4 minutes per potato. Steam mixed vegetables until hot. Mix the sour cream with the herbs and pepper. Split the potato in the center and fill with steamed veggies. Top with sour cream and serve hot.

Serves 4. Each serving (1 potato): 318 calories, .5 g fat, 0 g saturated fat, 0 g saturated fat, 0 mg cholesterol, 131 mg sodium, 65 g carbohydrate, 11 g fiber, 14 g protein.

Diabetic exchange: 3 starch, 1 vegetable.

From www.foodandhealth.com/recipe.

The warm berry relish complements the rich flavor of the salmon. Each serving contains
2 g of omega-3s.

4 salmon filets, (4-ounces)
1 cup frozen raspberries, unsweetened
1 cup frozen blueberries, unsweetened
1/2 cup orange juice
1 Tbsp granulated sugar
1/2 tsp ground cinnamon
Dash hot pepper sauce
1/2 tsp ginger, ground
1/8 tsp black pepper

Preheat the oven to 375°F degrees. Place the salmon on a large baking sheet and sprinkle with water. Bake until done, about 20 minutes.

Meanwhile, place the berries, juice, sugar, spices and pepper sauce in a small saucepot over high heat. Bring the mixture to a boil over medium-high heat and cook briefly, about 2 minutes. Remove from the stove. Serve the fish hot with the warm berry salsa.

Serves 4. Each serving: 221 calories, 7.5 g fat, 1 g saturated fat, 62 mg cholesterol, 53 mg sodium, 15 g carbohydrate, 3 g fiber, 23 g protein.

From www.foodandhealth.com/recipe.