SALSA PORK CHOPS

1 tbsp olive oil

4 well trimmed center cut pork chops, 1/2-inch thick
1/4 tsp Cajun seasoning
1/4 tsp ground allspice
1/2 cup chunky salsa

1 green onion, sliced for garnish

Heat oil in a large, deep skillet over medium-high heat until hot.

Sprinkle both sides of the pork chops with the Cajun seasoning and allspice.

Cook chops in skillet 2 to 3 minutes per side or until browned. Pour salsa over chops; reduce heat to medium. Cover and simmer 12-14 minutes or until chops are cooked through.

Garnish with the green onion, optional

Yield: 4 servings

Mr. Food photo

SANTA FE-STYLE SKILLET CHILI

1 1/4 lb lean ground turkey

1 cup chopped onion
1 1/2 tsp minced garlic
1 tbsp ground cumin
1 tbsp chili powder
1/4 tsp ground red pepper
1 can (15.5-oz) chili beans in sauce, undrained
1 can (14.5-oz) Mexican-style stewed or diced tomatoes, undrained
1 can (4-oz) chopped green chilies, undrained
Sour cream for serving
Diced avocado, for serving
Shredded Monterey Jack cheese, for serving

Spray a large deep skillet with nonstick cooking spray; add turkey, onion and garlic. Cook mixture over medium-high heat, and break up with a wooden spoon or large spatula while cooking.

Sprinkle the spices over the turkey mixture and cook, stirring, until the turkey is no longer pink and is cooked through. Stir in the beans, tomatoes, and green chilies; reduce heat to medium. Cover the skillet and simmer chili for 10-12 minutes.

To serve, ladle into bowls and top with your choice of the serving ingredients.

Yield: 4 servings

Per serving: 337 calories, 31 g carbs, 4 g dietary fiber, 27 g protein - This is a very good protein to carb ratio for diabetics

Diabetic Exchanges: 1 vegetable, 1 1/2 bread, 3 meat, 1 fat

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CHERRY CRUNCH DUMP CAKE

I first saw this recipe on The Seasoned Mom a few years ago. I redid the recipe to make it diabetic-friendly and to suit my taste. Cherry is one of my favorite fruits for desserts and I love coconut.

Note: It is true not all diabetics can have cake. However, almost all diabetics whose blood sugar is controlled can enjoy this cake on occasion. Use for special occasions or make this as your dish when you are asked to "bring a dish". When you take a dessert, you know this is one you can have a piece of. Remember this is a dessert and should be treated as such. While diabetics should always control how much they eat, it is especially important for desserts.

Serves: 12

Ingredients

• 1 (20 ounce) can of crushed pineapple in its own juice (not drained)
• 1 (21 ounce) can of Splenda sweetened cherry pie filling
• 1/2 cup unsweetened coconut
• 1 package of sugar-free yellow cake mix
• 1 cup of pecans, chopped
• 1 stick (1/2 cup) butter 
• 1/2 tsp ground cinnamon

Instructions

1. Preheat oven to 350 degrees.
2. Spray a 9 x 13-inch baking pan with cooking spray.
3. Spread pie filling evenly into the prepared pan.
4. Spoon pineapple with juice over the pie filling.
5. Sprinkle the coconut over the pineapple.
6. Sprinkle DRY cake mix evenly over the coconut. Sprinkle with chopped pecans.
7. Slice the chilled butter into thin strips and place the strips evenly over the nuts and other ingredients.
8. Bake for 40-50 minutes or until golden. Serve warm.

File photo from the original recipe.

TURNIP GREENS

3/4 lb lean salt pork or bacon, diced

4 1/2 lbs fresh turnip greens, trimmed
1 1/2 cups water
1 large onion, chopped
1 tsp Splenda Granulated
1/2 tsp freshly ground black pepper

In a Dutch oven, fry the salt pork or bacon just until cooked thoroughly; drain, reserving the drippings. Return the meat and 2 tablespoons of the drippings to the pan.

Stir the remaining ingredients into the pan and bring to a boil. Reduce the heat, cover and simmer 45 minutes or until the greens are tender.

Yield: 8-10 servings

Variation: You can substitute fresh spinach for the turnip greens. Reduce the cooking time to 10 minutes or until tender.

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EASY BEEF GOULASH

1 1/2 cups uncooked whole-grain spiral pasta (or your favorite low-carb pasta)

1 lb boneless beef sirloin, cut into 1/8-inch strips
1 tbsp olive or canola oil
1 medium onion, chopped
1 medium green bell pepper, chopped
1 can (14.5-oz) diced tomatoes, do not drain
1 1/2 cups water
1 cup reduced-sodium beef broth
1 1/2 tsp red wine vinegar OR cider vinegar
2 tsp paprika
1 tsp Splenda Granulated
1/2 tsp salt, optional
1/4 tsp caraway seeds
1/4 tsp black pepper
2 tbsp white whole-wheat flour
1/4 cup cold water

Cook pasta according to the package directions.

While the pasta cooks, stir-fry the beef in a large nonstick skillet about 5 minutes or until browned. Add the onion and bell pepper, cooing and stirring for a couple of minutes. Stir in the tomatoes with their juice, water, broth, vinegar, paprika, Splenda, salt, caraway seeds, and black pepper. Bring to a boil. Reduce heat, cover and simmer 15 minutes.

In a small bowl, combine the flour and cold water, stirring until smooth; stir into the skillet.

Bring mixture to a boil and cook, stirring, two minutes or until thickened.

Drain the pasta and stir into the beef mixture.

Yield: 6 servings
Per serving of 1 cup: Approximately 270 calories, 7 g (2 g sat) fat, 29 g carbs, 2+ fiber, 22 g protein
Diabetic exchanges: 2 starch, 2 lean meat

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FROSTY STRAWBERRY DESSERT

1 pkg (10-oz) frozen unsweetened strawberries, thawed

1 cup ice cubes
1 can (5-oz) low-fat evaporated milk
1/4 cup SPLENDA GRANULAR
1 tsp lemon juice

Place all ingredients in a blend container or food processor; cover and process until smooth.

Pour mixture into a freezer container and freeze until firm.

Remove from freezer 5 to 10 minutes before serving.

Yield: 2 servings

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SHRIMP SALAD WITH VINAIGRETTE

3 tbsp apple cider vinegar or white wine vinegar

1 garlic clove, minced
1 tsp Splenda Granulated (or equal amount of your favorite sweetener)
1 tsp orange zest
3 tbsp olive or canola oil
2 medium navel oranges, peeled
1 lb cooked medium shrimp, peeled and deveined
1 tbsp diced pimento
5 cups torn Bibb or Boston lettuce
5 cups torn leaf lettuce
1/4 cup sliced green onions

Combine the vinegar, garlic, Splenda and orange zest in a large bowl; whisk in the oil and set aside.

Cut the oranges into 1/2-inch slices then quarter each slice.

Add the shrimp, oranges, and pimento to the dressing; toss to coat. Cover and chill at least an hour.

Just before serving, toss the dressing with the lettuce and onions.

Yield: 6 servings
Per serving of two cups: 174 calories, 8 g (1 sat) fat, 9 g carbs, 2 g fiber, 17 g protein
Diabetic Exchanges: 2 lean meat, 1 fat, 1/2 fruit

Note: I got this recipe and picture from the Premiere Edition of Light and Tasty Magazine 2001.

BROILED ZUCCHINI WITH ROSEMARY BUTTER

3 tbsp unsalted butter, softened

1/4 cup finely chopped green onions
1/2 tsp dried rosemary, crushed
1 tsp lemon juice
1/2 tsp lemon zest
1/4 tsp freshly ground black pepper
1/8 tsp cayenne pepper
4 medium-size zucchini

In a small bowl, combine all ingredients except the zucchini; set aside.

Slice zucchini lengthwise into 1/2-inch slices and place on a broiler pan that has been sprayed with nonstick cooking spray.

Broil zucchini 4-inches from the heat for around 10 minutes or until crisp tender. Turn occasionally during cooking. Remove from oven and immediately brush with the butter mixture before serving.

Yield: 4 servings
Per serving of 3 zucchini slices with 4 teaspoons of butter mixture = Approximately 100 calories, 5 g carbs, 2 g protein

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CHICKEN RANCH DIP

2 (8-oz) cans boneless chicken, drained

1 pkg low-fat cream cheese, softened

1 packet dry Ranch Dressing mix

Combine all ingredients together, mixing well.

Serve cold with whole grain or your favorite low-carb crackers, fresh veggies or Beanito Chips.

file photo for reference

MOCHA NUT COOKIES

1 pkg (12-oz) sugar-free chocolate chips, divided

2 tbsp instant coffee granules
2 tsp boiling water
1 cup white whole-wheat flour
1/4 cup garbanzo bean flour or equivalent of your favorite low-carb substitute)
3/4 tsp baking soda
1/2 tsp salt
1/4 cup butter
1/4 cup coconut oil
1/2 cup Splenda Granulated
1/4 cup firmly packed Splenda Brown Sugar Blend
1 egg
1/2 cup chopped walnuts*

Preheat oven to 350 degrees.

In a small microwave-proof bowl, microwave 1/2 cup of the chocolate chips, stirring every 15 seconds until melted and smooth. Cool to room temperature.

In a small cup, dissolve coffee granules in the boiling water; set aside.

In a small bowl, combine the flours, baking soda and salt; set aside.

In a large bowl, combine the butter, coconut oil, Splenda, Splenda brown sugar and coffee; beat until creamy. Add the egg and the melted chocolate; mix well. Gradually add the flour mixture. Stir in the remaining chocolate chips and walnuts.

Drop by rounded tablespoonfuls onto ungreased or parchment lined cookie sheets. Bake at 350 degrees for 10-12 minutes. Allow to stand 2-3 minutes before removing from the cookie sheets to wire racks to cool completely.

*Substitute pecans, if you prefer.

Yield: 2 dozen

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Remember these are cookies and should be treated as any dessert. Quantity is key to the diabetic controlling their blood sugar. Have a cookie and share the others with family and/or friends. These cookies can also be frozen one or two cookies to a ziptop freezer bag and taken out occasionally for a special treat. When doing this, I prefer to bag the cookies in small bags, two to a bag. Then place the small bags into a gallon freezer baggie. Take out a small bag as desired.