Living with diabetes

For the Rosemary Potato Frittata, instead of sautéing the potatoes and onions in butter, you cook them in water to cut the fat. Photographs: Meredith Corporation

Rosemary Potato Frittata

Start to finish: 20 minutes

4 ounces tiny new potatoes, cut into 1/4-inch slices (1 cup)
1/4 cup chopped red onion or onion
1/4 cup chopped red, green, or yellow sweet pepper
Nonstick cooking spray
4 eggs, beaten
1/2 teaspoon snipped fresh rosemary or 1/4 teaspoon dried rosemary, crushed
1/8 teaspoon salt
1/4 cup shredded Swiss cheese (1 ounce)
Cracked black pepper

Step 1: In a covered medium nonstick skillet, cook potatoes and onion in a small amount of boiling water for 7 minutes. Add sweet pepper. Cook, covered, for 3 to 5 minutes more or until vegetables are tender. Drain vegetables in a colander. Cool and dry the skillet. Lightly coat the skillet with cooking spray. Return vegetables to the skillet.

Step 2: In a small bowl combine eggs, rosemary, and salt. Pour over vegetables in the skillet; do not stir. Cook over medium heat. As mixture sets, run a spatula around the edge of the skillet, lifting egg mixture so uncooked portion flows underneath. Continue cooking and lifting egg mixture until it is nearly set (top will be moist).

Step 3: Remove skillet from heat. Sprinkle with cheese. Let stand, covered, for 3 to 4 minutes or until top is set and cheese is melted. Sprinkle with cracked black pepper to serve. Makes 2 servings.

Nutrition facts per serving: 168 calories, 4 g fat, 13 mg cholesterol, 407 mg sodium, 15 g carbohydrates, 2 g fiber, 17 g protein. Exchanges: 1 starch, 2 lean meat.

Apple Cranberry Crisp is both tasty and simple to fix.

Apple Cranberry Crisp

Prep: 15 minutes, Bake: 30 minutes

5 cups thinly sliced peeled apples
1 cup cranberries
2 tablespoons granulated sugar
1/2 teaspoon apple pie spice or ground cinnamon
1/2 cup quick-cooking rolled oats
3 tablespoons packed brown sugar
2 tablespoons all-purpose flour
1/2 teaspoon apple pie spice or ground cinnamon
2 tablespoons butter

Step 1: In a 2-quart baking dish combine apples and cranberries. Stir together granulated sugar and 1/2 teaspoon apple pie spice. Sprinkle over fruit mixture in dish; toss to coat.

Step 2: In a small bowl combine oats, brown sugar, flour, and 1/2 teaspoon apple pie spice. Cut in butter until crumbly. Sprinkle oat mixture evenly over apple mixture.

Step 3: Bake in a 375 degree F. oven for 30 to 35 minutes or until apples are tender. Serve warm. Makes 6 servings.

Nutrition facts per serving: 189 calories, 5 g fat, 11 mg cholesterol, 45 mg sodium, 37 g carbohydrates, 4 g fiber, 2 g protein. Exchanges: 1 fruit, 1 fat, 1 other carbohydrate.

Here's a plateful to enjoy: Thyme Pork Chops with Roasted Cauliflower.

Thyme Pork Chops with Roasted Cauliflower

Start to finish: 30 minutes

2 pork rib chops, cut 3/4 inch thick
2 teaspoons snipped fresh thyme or 1/2 teaspoon dried thyme or Italian seasoning, crushed
1/8 teaspoon salt
1/8 teaspoon ground black pepper
Nonstick cooking spray
3 cups cauliflower florets
1 small onion, cut into wedges
1 tablespoon olive oil
1/8 teaspoon salt
1/8 teaspoon ground black pepper
Snipped fresh basil, flat-leaf parsley, and/or chives

Step 1: Trim fat from meat. In a small bowl, stir together thyme, 1/8 teaspoon salt, and 1/8 teaspoon black pepper; sprinkle evenly on both sides of each chop. Set chops aside.

Step 2: Coat a large nonstick skillet with cooking spray. Preheat over medium-high heat. Add cauliflower and onion; cook and stir about 5 minutes or until almost tender. Remove skillet from heat. Push cauliflower and onion to edge of the skillet. Add oil to skillet. Arrange the seasoned chops in a single layer in skillet. Return skillet to heat and cook over medium heat for 10 to 15 minutes or until pork chops are done (160 degrees F.) and vegetables are tender, turning chops to brown evenly and stirring the vegetable mixture often. Transfer chops and vegetable mixture to dinner plates. If desired, sprinkle vegetable mixture with basil, parsley, and/or chives. Serves two.

Nutrition facts per serving: 296 calories, 14 g fat, 70 mg cholesterol, 389 mg sodium, 11 g carbohydrates, 4 g fiber, 32 g protein. Exchanges: 1 vegetable, 3 lean meat, 1 fat.