PORK AND APPLE BREAKFAST SAUSAGES

NOTE: I found this recipe in a Diabetes Cookbook from Prevention Magazine several years ago. The picture is a file photo.

1 lb pork tenderloin, cut into chunks
1/2 medium to large apple, peeled and cut into chunks
3/4 tsp poultry seasoning
1/2 tsp paprika
1/4 tsp salt

Put the pork, apple and spices into the bowl of a food processor fitted with a metal blade. Process about 1 minute until finely chopped. Wash hands thoroughly then using hands shape the mixture into 24 patties. Coat tops lightly with vegetable oil spray. Heat a nonstick skillet over medium-high heat. Place patties, sprayed side down, in pan. Cook approximately 5 minutes, turning as needed, until brown and no pink remains. Reduce heat if the patties start to brown too quickly.

This makes 8 servings of 3 patties each. Per serving: 73 calories, 1 g carbs, 12 g protein

After cooking, patties may be kept in refrigerator in a resealable plastic freezer bag for up to 4 days or in the freezer for up to 6 weeks. To reheat, place on a microwave-safe plate, cover loosely with waxed paper or paper towel. Microwave on medium power for 1 minute or until heated through.

COCOA MUFFINS

Note: Muffins are a bread-type product. Diabetics should keep their quantity small and those whose blood sugar is not controlled should skip such products.

1 1/2 cups bran cereal

1 1/4 cups lowfat milk
2 egg whites, lightly beaten
2 tbsp butter, melted
1 1/4 cups white whole-wheat flour, sifted
3 tbsp unsweetened cocoa powder
1/3 cup Splenda granulated
1 tbsp baking soda

1 tsp vanilla extract

Preheat oven to 400 degrees.
Line 10 muffin cups with paper liners or spray with nonstick cooking spray; set aside.

In a mixing bowl blend the cereal with the milk.  Stir in the egg whites and butter.  Blend in the flour, cocoa, Splenda, and baking soda, stirring just until blended.

Spoon the batter by heaping 1/2 cupful into each of the prepared baking cups.  Place in center of oven and bake at 400 degrees for 15 to 20 minutes or until muffins are golden brown and a wooden toothpick inserted into the center of muffins comes out clean.

Allow muffins to cool for 5 minutes in the pan.  Remove muffins to cool completely on a wire rack.

Option: Add 1/2 cup sugar-free chocolate chips, if desired.

file photo for reference only

MAXINE'S BAKED PORK CHOPS

This recipe was made frequently by Maxine back in my home county in Indiana over 60 years ago. When you really crave an old fashion comfort meal, try these pork chops with a substitute for the brown sugar.

4 pork chops (about 1 1/2 lbs.)
1/3 cup diced celery
1/2 cup water
1/8 tsp. pepper
2 tbs. brown sugar (Diabetics should substitute 1 tbs of Splenda Brown Sugar Blend or your favorite brown sugar substitute.)
juice 1/2 lemon
1/2 tsp. salt
1/2 tsp. dry mustard
2 cans (8-oz. each) tomato sauce

Brown chops in fat. Place in shallow baking dish. Combine tomato sauce, water, celery, brown sugar, lemon juice and seasonings; pour over chops. Cover and bake in 350 degrees oven for 1 1/2 hours or until chops are tender.

file photo for reference only

APPLE ONION SAUTE

4 medium firm apples, cored and sliced

3 tbsps butter*
2 onions, sliced
1/2 tsp marjoram
salt to taste
freshly ground black pepper to taste
1/2 tsp freshly squeezed lemon juice

Heat butter in a large skillet. Add onions and apples. Sauté over medium heat until apples and onions are tender. Season with marjoram, salt and pepper. Stir in lemon juice. Serve hot with a lean protein item such as chicken, pork chops, steak, etc.

Serves 4

*You can substitute olive oil for some of the butter, if desired. I would keep at least 1 tablespoon of butter for its glazing properties.

file photo

PITA POCKET DIABETIC SANDWICH

Do you need a portable sandwich for those busy times?   Try this recipe.  This is okay for breakfast on the run, too.

1 Whole-wheat Pita, halved
1/2 cup low-fat cottage cheese
1 small banana, sliced
4-5 walnut halves, chopped

Mix the cottage cheese, banana, and chopped walnuts together.  Divide mixture and use half to stuff each half of the pita pocket.

Approximately 46 g carbs and 21 g protein; a  good percent combination for a diabetic. 46 g carbs is high for a diabetic but this is balanced with almost half as many protein grams. It is recommended diabetic meals have at least 1/3 as many protein grams as carb grams. This exceeds that number. I suggest eating only 1/2 this recipe, making it into 2 servings. 

bread reference only - not a brand recommendation

EASY GARBANZO BEAN SALAD

1 can (15-oz) garbanzo beans, drained and rinsed

1/4 cup chopped fresh parsley
3 green onions, chopped
1 jar (4-oz) pimentos, chopped
1/4 cup red wine vinegar
2 tbsp olive oil
1 tsp salt
1/2 tsp Splenda granular
1/2 tsp freshly ground black pepper

In a medium dish with a cover, combine all the above ingredients. Cover the dish and refrigerate at least one hour. Before serving, be sure lid is on tight and shake gently.

Yield: 4 servings

file photo for reference only

CHOPPED APPLE SALAD

1/2 cup lite mayonnaise

1 tsp Splenda Granulated
1/4 tsp ground cinnamon
3 cups chopped apples
1 cup thinly sliced celery
1 cup halved grapes
2 tbsp toasted chopped walnuts

In a large bowl combine the Splenda with the mayonnaise and cinnamon.  Add the chopped apples, the celery and the grapes; toss to coat well.  Refrigerate approximately 1 hour.  To serve, transfer to a salad bowl lined with lettuce leaves. Sprinkle with the chopped walnuts.

file photo

MIXED SALAD WITH HOMEMADE POPPY SEED DRESSING

2 heads butter lettuce

1 head red leaf lettuce
2 cans (8-oz each) mandarin oranges, drained
1 cup flaked unsweetened coconut
1 cup slivered almonds
Poppy Seed Dressing (recipe follows)

Wash and drain both types of lettuce; break into bite-sized pieces.

In a salad bowl combine the mandarin oranges with the lettuce pieces.  Add some of the dressing and toss lightly.  Sprinkle the coconut and almonds over the top.

POPPY SEED DRESSING
1/4 cup Splenda granulated or equivalent of your favorite sweetener
1 tsp dry mustard
1/2 tsp salt (may be omitted)
1 tbsp poppy seed
1 small onion, chopped fine

1/2 cup white wine vinegar
1 cup canola or olive oil

In a blender container combine the sweetener, dry mustard, salt, onion and poppy seed; process until smooth.  Add the vinegar and oil gradually, processing constantly until smooth.  Store in refrigerator in a jar with a tight-fitting lid.  Shake before applying to salad.

Yield: 1 1/2 cup

File photo (not this recipe) used for reference only.

CHICKEN GREEN SALAD

4 boneless skinless chicken breasts

1 tbsp olive or canola oil
2 tsp chopped fresh thyme or 3/4 tsp dried thyme
1/2 tsp salt
1/2 tsp freshly ground black pepper
8 cups mixed salad greens
1/4 cup reduced-fat balsamic vinaigrette
1 cup cherry tomatoes, halved

Place the chicken breasts between two pieces of plastic wrap and pound into a thickness of 1/2-inch.  Drizzle the oil over the chicken and sprinkle with the salt, pepper, and thyme.

Spray a grill pan with nonstick cooking spray.  Cook chicken on the grill at a medium-high heat for 3 to 4 minutes per side or until the juices run clear.  Chicken is not done until the juices run clear!

Toss the salad greens with the vinaigrette and tomatoes; divide between 4 plates.  Place a chicken breast atop the greens on each plate.

Yield: 4 servings
Per serving: 258 calories, 41 grams protein and 11 grams carbohydrates

Note: Feel free to add fresh mushrooms, bell pepper, etc to suit your taste.

file photo for reference

WISHING YOU A SAFE AND HAPPY HOLIDAY WEEK