1. Heat oven to 400°F (205°C). Grease muffin cups with non-stick cooking spray butter flavor.
2. In large bowl, combine dry ingredients and make well. In small bowl, mix milk, honey, oil, and egg whites.
3. Add liquid ingredients to dry ingredients and stir just until combined.
4. Pour ¼ cup batter into greased cups.
5. Lightly spray (one spray) tops of batter with non-stick cooking spray.
6. Bake until wooden pick comes out clean, about 15 to 20 minutes.

Calories: 140
Calories from Fat: 45
Total Fat: 5g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 160mg
Total Carbs: 19g
Dietary Fiber: 1g
Sugars: 3g
Protein: 3g

Exchanges per Serving: 1 ⅓ Starches, 1 Fat

Variation: Add 1 cup frozen corn kernels to batter or add 1 drained 4 ½ oz. can peeled and chopped green chilies.

Recipe courtesy of Splenda, Inc. Splenda® is a no-calorie sweetener made from sugar that is suitable for diabetics.

1. Heat oil in medium skillet. Cook and stir bell pepper and onions 2 to 3 minutes. Add curry powder; stir 30 seconds.
2. Combine cooked rice, Equal®, lime juice and salt in medium-size bowl. Stir in cooked vegetable mixture, pineapple and black beans. Rice may be served warm or at room temperature. Sprinkle with cashews just before serving.

Calories 196
Protein 6g
Carbohydrate 31g
Fat 3g
Cholesterol 0mg
Sodium 474mg

Food Exchanges: 1 ½ starch, ½ fruit, 1 fat

Recipe provided courtesy of Merisant Corporation ® and the NutraSweet Company, makers of Equal®.

1. Cut bacon into 1-inch pieces; cook in medium saucepan over medium-high heat 3 to 4 minutes. Add onion and cook until bacon is crisp and onion is tender, stirring occasionally.
2. Combine ketchup, vinegar, water, mustard, Worcestershire sauce, salt, and pepper; add to bacon mixture. Stir in beans. Reduce heat and simmer, covered until flavors are blended, 15 to 20 minutes. Stir in Equal®.

Calories 185
Protein 9g
Carbohyhdrates 36g
Fat 1g
Cholesterol 1mg
Sodium 491mg

Food Exchanges: 2 Bread, 1 Vegetable

Microwave Directions: Cut bacon into 1-inch pieces and place in 1 ½-quart microwavable casserole. Cook uncovered at HIGH 1 minute. Add onion and cook at HIGH 2 ½ to 3 minutes, stirring once. Combine ketchup, vinegar, water, mustard, Worcestershire sauce, salt and pepper; add to bacon mixture. Stir in beans and cover with lid or plastic wrap. Cover and cook at HIGH 4 minutes, then cook at medium 8 to 10 minutes or until flavors are blended, stirring twice. Stir in Equal®.

Recipe provided courtesy of Merisant Corporation ® and the NutraSweet Company, makers of Equal®.

1. Bring water to a boil in a large pot. Add the potatoes and cook covered for 5 minutes.
2. Add the cauliflower, broccoli, onion, and beans. Return water to a boil, cover, and cook 10 to 12 minutes until vegetables are tender. Drain.
3. Spray a 2-quart baking dish with cooking spray. Add cooked vegetables. Combine the canned soup and milk. Pour soup mixture over the vegetables, mixing gently.
4. Preheat oven to 350°F. Cover and bake casserole for 20-25 minutes.
5. Uncover and sprinkle with cheese. Bake 3 to 4 minutes longer, until cheese melts.

Calories: 190
Carbohydrate: 27g
Protein: 9g
Fat: 5g

1. In a medium saucepan sauté onion in cooking oil. Add flour and cook 1 minute, stirring constantly.
2. Gradually add the milk, stirring until blended. Stir in cheese, sour cream, sugar and salt; cook for 5 minutes or until thickened and bubbly, stirring constantly.
3. Put green beans in a baking dish; pour the sauce over the top.
4. In another bowl pour the melted margarine over the stuffing mix; stir well and sprinkle over green bean mixture.
5. Bake at 350°F for 20 to 25 minutes or until heated through.

Calories: 106
Carbohydrates: 11g
Protein: 5g
Fat: 5g
Saturated fat: 2g
Cholesterol: 8mg
Fiber: 2g
Sodium: 186mg
Potassium: 160mg
Calcium: 138mg

Diabetic Exchanges: ½ Starch, 1 Fat, 1 Vegetable

1. Cook onion, celery and garlic in margarine until tender. Add remaining ingredients. Simmer together for 5 minutes to blend flavors.

Calories: 151
Carbohydrates: 26g
Protein: 6g
Fat: 3g
Saturated fat: trace amounts
Cholesterol: 0mg
Fiber: 6g
Sodium: 319mg
Potassium: 293mg
Calcium: 34mg

Exchanges: 1 ½ Starch, ½ Fat

1. Lightly grease potatoes; pierce with tines of fork. Place potatoes in baking pan and bake in 375°F (190°C) oven until tender, 35 to 40 minutes. Let stand until cool enough to handle.
2. Cut potatoes in half; carefully scoop out flesh; reserve potato shells.
3. Mash potato flesh until smooth; mix in sour cream, Equal®, and orange extract. Season to taste with salt and white pepper.
4. Spoon potato mixture into reserved potato skins. Place potatoes on baking pan and bake in preheated 400°F (205°C) oven until browned, about 20 minutes. Sprinkle with pecans or coconut (after baking), if desired.

Calories: 249
Proteins: 5g
Carbs: 53g
Fat: 3g
Cholesterol: 0mg
Sodium: 422mg

Diabetic Exchanges: 3 Bread, ½ Fat

1. Preheat oven to 350°F.
2. Boil sweet potatoes for 20-25 minutes or until nearly tender when pierced with a knife. Drain potatoes and let stand until cool enough to handle. Peel and cut potatoes into ¼ inch rounds and layer in rectangular baking dish.
3. In a small saucepan, heat apple cider over medium heat until mixture reduces by one-third to one-half. Stir in Splenda and heat 1 more minute. Remove from heat and stir in butter.
4. Pour syrup over potatoes, cover, and bake 30 minutes until very soft and hot.

Calories 150
Fat 4.5g (3g saturated)
Carbohydrate 25g
Fiber 2g
Protein 2g
Sodium 50mg

Diabetic exchange = 2 Vegetable, ½ Fat
WW point comparison = 3 points

If you have had enough of over-the-top-sweet marshmallow-and-brown sugar sweet-potato recipes try this one (with a savings of 30 grams of carbohydrate per serving). I took the classic pairing of apples and sweet potatoes and added apple cider to create a delicious butter syrup that complements the sweet potatoes instead of overpowering them.

1. Remove and discard stems from greens. Tear leaves into 1 to 2 inch pieces.
2. Bring water to a boil in a large Dutch oven; add greens and return to a boil. Cover, reduce heat, and simmer 5 minutes; drain and set aside.
3. Heat olive oil in a large Dutch oven or wok at medium-high for 2 minutes. Add cabbage and carrot; stir-fry 2 minutes. Add collard greens, SPLENDA® Granulated Sweetener, salt and pepper; stir-fry 2 additional minutes. Cover reduce heat and simmer 5 minutes or until greens are tender.

Calories: 90
Calories from Fat: 60
Total Fat: 7g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 310mg
Total Carbs: 7g
Dietary Fiber: 3g
Sugars: 2g
Protein: 2g

Exchanges per Serving: 1 Vegetable, 1½ Fats

Recipe courtesy of Splenda, Inc. Splenda® is a no-calorie sweetener made from sugar that is suitable for diabetics.