TROPICAL LAYERED PUDDING

This is a recipe I have had for years. It is a dessert and should be treated as such. One small serving per day. Share the rest with family and/or friends. This is also a good dessert to take to luncheons, etc where it will be shared with others, you can have a small amount of dessert without feeling guilty. 

2 pkg (4-serving size) sugar-free French vanilla pudding mix

3 cups 1% milk

2 cans cans pineapple chunks in their own juice, drained with juice saved

4 bananas, sliced and dip in pineapple juice then drained before using

1 cup of the saved pineapple juice

1 cup shredded unsweetened coconut, optional

1 pkg sugar-free vanilla wafers

Prepare pudding as directed on package using the the 3 cups of milk along with the 1 cup of pineapple juice.

Layer remaining ingredients as follows: Cover the bottom of a 9 x 13-inch pan with vanilla wafers. Place bananas over wafers, pineapple chunks over the bananas, coconut - if using over pineapple and spread the pudding overall. Crush some vanilla wafers and sprinkle over the top, if desired.

Chill for at least an hour before serving.

Yield: Approximately 16-18 servings

file photo for reference only

HONEY ROSEMARY CHICKEN

1/4 cup honey

1/4 cup balsamic vinegar
1/4 cup minced fresh rosemary
2 tbsp olive oil
6 (about 7-oz) each bone-in skinless chicken breast halves
1 tsp salt
1/4 tsp pepper

In a bowl, combine honey, vinegar, rosemary and oil; mix well. Pour half the marinade into a large resealable plastic bag; add chicken. Seal bag well and turn to coat all the chicken; refrigerate 2 hours. Place remaining marinade in a bowl, cover, and refrigerate.

Drain chicken and discard the marinade from the bag. Place chicken, bone side down, in a 9 x 13-inch baking pan. Sprinkle with the salt and pepper. Bake uncovered at 350 degrees for 55-65 minutes or until the juices run clear. Baste occasionally with the marinade during baking.

Yield: 6 servings
Per serving: 200 calories, 6 g (1 sat) fat, 79 mg cholesterol, 462 mg sodium, 7 g carbs, trace fiber, 20 g protein. I suggest diabetics cut the salt in half or eliminate altogether.
Diabetic Exchanges: 4 very lean meat, 1/2 starch, 1/2 fat

Note: This recipe is from TOH. This recipe was a 2008 TOH Blue Ribbon Contest Winner.

APPLE SPICE TEA

3 cups boiling water

3 apple tea bags
1 cup apple cider
1 tsp lemon juice
1/3 cup Splenda Granular
1/4 tsp allspice
2 cinnamon sticks
2 orange slices

Measure water into medium pot and bring to a boil. Remove from heat and add the tea bags. Steep 3 minutes; discard tea bags.

Add cider, lemon juice, Splenda, allspice, cinnamon sticks, and orange slices. Place back on heat and bring to a simmer but do not boil! Serve in 8-oz mugs.

Yield: 4 servings
Per serving: 35 calories, 9 g carbs

Diabetic exchange: 1/2 fruit
WW Points: 1

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FRESH PEACH CRUMB BAKE

Here is another tasty dessert recipe for when you "take" the dessert or are having a meal with family and friends. This is tasty enough for everyone and 1 serving is okay for most diabetics. If you can't handle the graham cracker crumbs, substitute crushed sugar-free vanilla wafers or sugar-free butter cookies. This is a good diabetic recipe as it has no bottom crust layer.

2 cups sliced fresh peaches
1/3 cup graham cracker crumbs
1/2 tsp ground cinnamon
1/8 tsp ground nutmeg
2 tsp butter, melted

Preheat oven to 350 degrees. Spray an 8-inch square baking dish or pan with nonstick cooking spray.

Layer the peaches in the bottom of the prepared pan. In a small bowl, combine graham cracker crumbs, cinnamon, and nutmeg, stirring together well. Add the butter and stir until well combined. Sprinkle the graham cracker crumb mixture over the peaches. Bake in a 350- degree oven for 30 minutes. Serve warm.

Note: Top with sugar-free whipped cream or sugar-free ice cream, if desired.

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GRILLED CITRUS SALMON

1/2 cup canola oil

1 med onion, diced

2 tbsp lemon juice

2 tbsp orange juice

1 tsp grated lemon peel

1 tsp grated orange peel

1 garlic clove, minced

2 salmon fillets (about 1 1/2 lb each)

orange or lemon slices for garnish, optional

Combine the first seven ingredients in a jar with a tight-fitting lid; shake well.

Grill salmon over medium heat, skin side down, for 15-20 minutes or until fish flakes easily with a fork. Baste every 5 minutes with the citrus mixture. Garnish with the orange and/or lemon slices, if desired.

Yield: 8 servings

6-ounces cooked salmon equals 530 calories, 40g fat (6g sat), 114mg chol, 115mg sodium, 3g carbs, 1g fiber, 39g protein.

Recipe and photo from a Sam's ad.

OVEN-FRIED CHICKEN DRUMSTICKS

1 cup fat-free plain Greek yogurt

1 tbsp Dijon mustard

2 garlic cloves, minced

8 chicken drumsticks (about 4-oz each), skin removed

1/2 cup whole wheat flour

1 1/2 tsp paprika

1 tsp baking powder

1 tsp salt

1 tsp pepper

Olive-oil-flavored cooking spray

In a large resealable bag, combine yogurt, mustard and garlic. Add drumsticks, seal bag and turn to coat. Refrigerate 8 hours to overnight.

Preheat oven to 425-degrees. In another plastic bag, mix flour, paprika, baking powder, salt and pepper. Remove chicken from marinade and add, one piece at a time, to flour mixture, close bag and shake to coat. Place on a wire rack on a cookie sheet; spritz with cooking spray. Bake 40-45 minutes or until a thermometer reads 180-degrees.

Yield: 4 servings of 2 drumsticks each

Per serving: 227 calories, 7g fat (1 sat), 81mg chol, 498mg sodium, 9g carbs, 1g fiber, 31g protein

Diabetic Exchanges: 4 lean meat, 1/2 starch

TOH file photo

CHICKEN AND LENTIL SOUP

1 tbsp canola or olive oil 

1 1/2 to 2 lbs boneless, skinless chicken breasts
1 medium onion, chopped
3/4 cup dried lentils, rinsed
1 can (14-oz) chicken broth
3 cups water
2 large tomatoes, seeded, diced
1 yellow squash, diced
2 carrots, pared and thinly sliced
1 green pepper, diced
1/2 tsp dried basil leaves

Heat the oil over medium-high heat in a Dutch oven.  Add the chicken and onion; saute 5 minutes, until browned.  Add the lentils, broth, and water.  Bring to a boil and simmer, covered, for 20 minutes.  Remove lid and add the remaining ingredients.  Bring to a boil and simmer 10 minutes or until the vegetables are tender.  Remove the chicken and shred; add back into the soup.

Yield: 6 to 8 servings

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MIXED BERRY COBBLER

2/3 cup white whole-wheat flour (or the equivalent of your favorite low/no carb flour but never all-purpose flour)

1/2 cup Splenda OR Stevia Granular
1 1/2 tsp baking powder
1/4 tsp salt
2/3 low-fat milk (or soy milk)
1 pkg ( 20-oz) unsweetened frozen mixed berries

Preheat oven 350 degrees.

In a mixing bowl, stir together the flour, Splenda, baking powder and salt. Add the milk; stir until the batter is smooth.

In a 9-inch square baking dish, spread the berries evenly over the bottom. Pour the batter over the berries. Bake for 45 minutes, or until lightly browned, at 350 degrees.

Yield: 9 to 12 servings

Remember this is a dessert and should be treated as such. One serving per day. Share the rest with family and/or friends.

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BARLEY VEGETABLE SOUP

NOTE: This recipe is from my Vintage Recipes blog. With a few changes, this should be okay for most diabetics. I have put some diabetic suggestions in ( ).

This old-fashioned recipe is also a healthy one. Give it a try for an old-fashioned healthy, tasty meal. Just add a crusty whole-grain bread or muffin and you have a meal! (Leave off the bread unless you use low carb/no carb bread.)

In a stock pot, heat 2 tbsp oil(olive or coconut) and saute 2 medium chopped onions until transparent. Add: 2 cloves garlic, pressed or minced and 1/3 cup barley. Saute a for a few minutes.
Add to the stock pot: 1 cup diced carrots, 1 cup diced celery, 3 cups sliced mushrooms, 1 potato, scrubbed clean and diced with peeling left on (sweet potato), 8 cups water or beef or chicken stock--your preference, 1/2 tsp dried basil, 1/4 tsp dried thyme, 3 tbsp (lite) soy sauce, and 3/4 (1/4 to 1/2) tsp seasoned salt. Bring mixture to a boil, reduce heat and simmer for 45 minutes.
Add to soup: 2 small zucchini, cut in half lenthwise then cut into slices. Continue to cook until zucchini is tender. Season with salt (omit), if desired, pepper, and cayenne pepper to suit your taste. After dishing soup into serving bowl, garnish with a dollop of sour cream (plain low-fat yogurt), if desired.

Yield: 8 servings

file photo for reference - not this exact recipe

CHICKEN PLANKS

4 skinless boneless chicken breast halves

2 egg whites, lightly beaten

1 tablespoon water

1 teaspoon finely shredded lemon peel

1/2 cup seasoned fine dry whole-grain bread crumbs or your favorite low-carb/no-carb bread crumbs

1/4 cup finely shredded Parmesan cheese

Preheat oven to 400 degrees.

Lightly coat a large cookie sheet that has sides with nonstick cooking spray; set aside.

Cut each of the chicken breasts lengthwise into 3 strips.

In a shallow bowl, blend the egg whites and water together.

In a separate bowl, combine the lemon peel, bread crumbs, and Parmesan cheese.

Dip the chicken pieces into the egg white mixture then into the bread crumb mixture. Place on the prepared baking sheet.

Bake chicken at 400 degrees for 15 minutes or until chicken is cooked through, no longer pink and juices run clear. Turn once during bakiing.

Yield: 4 servings of 3 planks. 

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