VEGGIE CHOPPED SALAD

3 cups finely chopped fresh broccoli

3 cups finely chopped cauliflower

3 cups finely chopped celery

2 cups frozen peas, thawed

6 bacon strips, cooked and crumbled

1 1/3 cups olive oil mayonnaise 

1/4 cup granular Splenda or Stevia

2 tbsp grated Parmesan cheese

1 tbsp cider vinegar

1/4 tsp salt, optional - I omit

3/4 cup unsalted peanuts 

In a large bowl, combine the first 5 ingredients.

In a small bowl, mix together the mayonnaise, sweetener, cheese, vinegar and salt, if using, until well blended. Add to the salad mixture, toss to coat. Just before serving, stir in the peanuts.

Yield: 12 servings

I got the initial idea for this salad from a 10-year-old magazine.

I redid it to be diabetic friendly.

 

EASY NO KNEAD DINNER ROLLS

As with all breads, diabetics should eat with a protein item and only one roll per meal. Most diabetics can get by with this. Only you know your body and what you can tolerate. A roll should only be eaten with a very low carb meal.

2 pkgs dry yeast
2 cups warm water
1 egg, beaten
1/3 cup sugar
1/3 cup Splenda granular
1/3 cup shortening
2 tsps salt
4 1/2 to 5 cups bread flour
2 cups white whole-wheat flour
melted butter for brushing hot rolls, optional

Dissolve the yeast in the warm water; stir in the egg. Add the sugar, Splenda, shortening, salt and at least 4 1/2 cups of the bread flour and the whole-wheat flour. If the dough seems too thin, add up to another 1/2 cup of flour. Cover bowl with foil and refrigerate for 2 hours. Make into rolls and place in a pan that has been sprayed with nonstick cooking spray. Cover pan with a towel and set in a warm place; let rise for 1 to 1 1/2 hours. Bake at 400 degrees for 10 minutes or until browned. Immediately after removing from the oven brush with melted butter.

Note: Sprinkle buttered top with some cracked black pepper or sesame seeds for a unique touch.

file photo for reference

CHICKEN LETTUCE ROLL-UPS

1 lb boneless skinless chicken breasts cut into small cubes

2 tbsp hoisin sauce
2 tbsp rice wine vinegar
1 tbsp reduced-sodium soy sauce
1 tsp toasted sesame oil
4 scallions, chopped
1 1/2 cups shredded carrots
1 garlic clove, minced
1 tbsp finely chopped fresh ginger
1/4 cup water
1/2 cup walnuts, toasted and chopped
1 cup sliced water chestnuts
12 Bibb lettuce leaves

In a large bowl combine the hoisin sauce, vinegar, soy sauce, and the sesame oil; stir in the chicken.
Toss to coat chicken well.  Set aside and let marinade for 10 minutes.

Spray a 10 or 12-inch nonstick skillet and heat over medium heat.  Add the chicken, saving the marinade.  Cook chicken for 5 minutes, stirring until browned.  Add the scallions, carrots, garlic, and ginger; cook 3 minutes or until veggies are tender.  Stir in the reserved marinade and the water; bring to a boil and cook 2 minutes or until thickened, stirring constantly.  Stir in the walnuts and water chestnuts.

Divide the lettuce leaves putting 3 leaves on each of 4 serving plates.  Fill each leaf with 1/4 cup of the chicken mixture.  Roll mixture in lettuce to eat.

Yield: 4 servings of 3 roll-ups.
Per serving: Approximately 293 cal, 13 g carbs, 16 g pro, 13 g fat (2 g sat fat), 3 g fiber

LINDA'S SPLENDA BANANA NUT BREAD

1/4 cup butter

1/4 cup unsweetened applesauce
1 cup Splenda or Stevia Granulated
2 large eggs or 1/2 cup egg substitute
2 1/2 cups whole-wheat flour
1 tsp (do not skimp) baking powder
1 tsp baking soda
1/2 cup tap water
3/4 tsp salt (1/2 will work)
1 very full cup mashed ripe bananas
1/2 cup chopped pecans or walnuts
3/4 tsp vanilla extract

Preheat oven to 375 degrees.
Spray a loaf pan with nonstick cooking spray; set aside.

In a medium mixing bowl combine the butter, applesauce, Splenda, and eggs; blend until creamy.

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

In another bowl mix the bananas, water, vanilla, and nuts together.  Alternate beating the flour mixture and the banana mixture into the creamed mixture until well combined.

Place the batter into the prepared loaf pan and bake at 375 for around 45 minutes or until a wooden toothpick inserted near the center comes out clean.  Cool in pan on wire rack for 2 or 3 minutes then remove from pan and cool completely on wire rack.

EGGS BENEDICT IN A HEALTHY DIABETIC-FRIENDLY STYLE

3 tbsp light sour cream

2 tsp fat-free milk
1 tsp Dijon mustard
2 eggs
1 whole-wheat English muffin, split
2 ounces reduced sodium fully cooked ham, sliced thin
2 thick tomato slices
1 tsp snipped fresh chives, if desired for garnish

Preheat broiler.

To make the sauce, combine the sour cream, milk, and mustard in a small bowl and set aside.

Lightly grease a medium skillet, fill skillet halfway with water.  Bring water to boiling; reduce heat to simmering. Bring 1 egg into a small dish.  Carefully slide egg into simmering water, holding the lip of the dish as close to the water as possible.  Repeat with the remaining egg, positioning so the eggs don't touch.

Simmer, uncovered, 3 to 5 minutes or until the egg whites are completely set and the yolks begin to thicken.  Meanwhile, place the muffin halves, cut sides up, on a baking sheet and broil 1 to 2 minutes until toasted.  Top each of the muffin halves with half the ham slices and 1 of the tomato slices.  Broil about another minute until the ham and tomato are heated through.

To serve, using a large, slotted spoon, remove eggs from the skillet and place atop the tomato slices.  Spoon the sour cream sauce over the tops of the muffins.  Sprinkle snipped fresh chives over the top, if desired.

Yield: 2 servings of approximately 200 calories, 8 g fat (3 g sat), 230 mg chol, 500 mg sodium, 17 g carbs, 2 g fiber, and 15 g protein each.
Diabetic Exchanges per serving: 1 starch, 2 lean meat, 1 fat.
Carb Choices: 1

DIJON PORK MEDALLIONS

1 (1 lb) pork tenderloin

1 1/2 tsp lemon-pepper seasoning

2 tbsp butter

2 tbsp lemon juice

1 tbsp Worcestershire sauce

 1 tsp Dijon mustard

1 tbsp minced fresh parsley

Cut pork into eight slices, lightly pound with a meat mallet to 1-in thickness. Sprinkle with seasoning.

In a large nonstick skillet, heat butter over medium heat. Add pork and cook around 4 minutes per side or until a meat thermometer reads 145-degrees. Remove from pan and keep warm.

Add the lemon juice, Worcestershire sauce and mustard to skillet and cook 3 to 4 minutes, stirring to loosen browned bits from pan. Serve with the pork and sprinkle with parsley.

file photo of this recipe

SAUTEED BRUSSELS SPROUTS WITH WALNUTS AND RED ONION

2 pints Brussels sprouts

2 tbsp salted butter

1/2 tsp salt (omit if using salted butter)

1/2 tsp freshly ground black pepper

2 tbsp chopped walnuts

2 tbsp minced red onion

Grated rind from 1/2 of a lemon

1 tbsp lemon juice

Trim bases off Brussels sprouts. Cut sprouts in half and place, flat side down, on a cutting board. Cut into fine shreds, starting at the base.

Heat butter in a 10-inch skillet over medium heat. Add Brussels sprouts, salt, black pepper, chopped walnuts, and red onion. Sauté mixture until sprouts are crisp tender. Remove from heat and stir in grated lemon rind and lemon juice. Serve immediately.

Yield: 6 servings

Recipe and photo Country Living 2000

 

MINI CHOCOLATE CRUSTED CHEESECAKES

3/4 cup sugar-free chocolate wafer crumbs

1 pkg (8-oz) fat-free cream cheese, softened
1 pkg (8-oz) reduced-fat cream cheese, softened
1/2 cup Splenda Granulated
3 large eggs, separated
1 tsp vanilla
Fresh berries for garnish, optional

Preheat oven to 350 degrees.  Lightly spray 36 mini-muffin cups with nonstick cooking spray.  Sprinkle each with 1 teaspoon of the chocolate wafer crumbs.  Turn pans upside down to discard excess; set pans aside.

In mixing bowl beat the cream cheeses at high speed with an electric mixer until creamy.  Gradually add the Splenda and beat at medium speed for about 2 minutes until light and fluffy.  Add the egg yolks and the vanilla then beat at low speed just until blended.

Beat the egg whites until stiff peaks form.  Gently fold the egg whites into the cream cheese mixture.  Spoon evenly into the muffin cups.  Bake at 350 degrees for 15 minutes.

Topping:
1/2 cup fat-free sour cream
1 tbsp Splenda Granulated
1/2 tsp vanilla

Combine topping ingredients and spoon about a half teaspoon atop each of the little cheesecakes.  Bake another 5 minutes.  Remove from oven and cool on wire racks.  When cooled, chill thoroughly before removing from the pans.  Garnish with the fresh berries, if desired.

Yield: 36 bite-size cheesecakes
Per cheesecake: 45 calories, 3 g protein, 4 g carbs, 2 g fat (1 sat), 1 g sugar

file  photo

ORANGE-LEMON BAKED SALMON

2 tbsp salt-free lemon pepper seasoning blend

4 (4-oz each) salmon fillets
4 thin lemon slices
4 thin orange slices
2 tbsp white cooking wine, optional
nonstick cooking spray

Preheat oven to 375 degrees.
Spray a 9-inch square baking pan with the nonstick spray.

Place the fish in the prepared pan and coat with the lemon pepper seasonings.  Place a lemon slice and an orange slice atop each fillet.  Sprinkle with the wine.

Place in the oven for 5 minutes.  Lower the heat to 325 degrees and continue to cook for 5 minutes.  Allow to rest for a few minutes (3 or 4) before serving.

file photo

OVEN-BAKED 'FRIED' CHICKEN WITH A TWIST

1 1/2 cups low-fat buttermilk

1 tbsp cayenne pepper sauce

1 tsp garlic powder

5 lbs bone-in chicken pieces, skins removed

3 cups cornflake crumbs

1/3 cup white whole wheat flour or almond flour

1 tsp dried thyme

Line a baking sheet with foil and top with a wire rack. In a large bowl, mix buttermilk, hot sauce and garlic powder. Add chicken and toss to coat. Allow to stand for 1 hour.

Heat oven to 400-degrees. 

In a separate bowl, mix cornflakes, flour and thyme. Working with one piece at a time, coat with cooking spray. Bake at 400-degrees until golden and chicken is no longer pink in the center near the bone, 30-40 minutes. Tent with foil if browning too quickly. If foil is used, remove during last 5 minutes of baking time.

Yield: 6 servings Per Serving; 423 Calories, 38g Protein, 43g carbs, 451mg sodium

Woman's World 2021