PEANUT STUFFED PORK CHOPS

1 cup whole-grain herbed croutons

1/2 cup finely chopped peanuts
2 tbsp instant minced onion
2 tbsp snipped parsley
1 tsp crushed red chili pepper
1/3 cup butter, melted
1 tbsp water
3/4 tsp salt
8 loin pork chops, 1 1/4-inch-thick cut with pockets
1 tsp salt
1/4 tsp black pepper
1 jar (10-oz) sugar-free apple jelly
2 tbsp lemon juice

In a medium bowl mix the croutons, peanuts, onion, parsley, and chili pepper. Stir together the melted butter, water, and 3/4 teaspoon salt; pour over the crouton mixture and toss to moist all.

Trim any excess fat from the pork chops; season with the 1 teaspoon salt, and the pepper. Stuff the pork chop pockets with the crouton mixture. Close the openings with skewers.

Heat the apple jelly and lemon juice just to boiling, stirring constantly.

Place the pork chops on grill 4-inches from heat on outdoor grill). Cook 1 hour or until done, turning every 15 minutes and basting with the jelly-lemon mixture during the last half of the grilling time.
Yield: 8 servings 

Note: 1 chop with a small green salad or steamed broccoli is a meal!

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FAVORITE CORNBREAD

This is a repost of an old post. Stevia and Splenda are interchangeable, use the one you prefer.

Cornbread is one of my very favorite foods. It is also one of the foods that raises my blood sugar quicker than just about anything. Over the years I tried several experiments and have come up with this as my favorite cornbread. It does not raise my blood sugar, and it is quite tasty. I serve it to my family, and they enjoy it, too. I make a recipe of it a week and keep it in baggies in the refrigerator. I take out a square at a time, wrap it in a paper towel and microwave it about 15 to 30 seconds (in my microwave, it might be different in yours). It is just as good as straight from the oven. Of course, a small pat of butter makes it even better!

Here are my ingredients assembled for this recipe. No, I don't whisk it but I do like to mix it with a whisk then I use a rubber or silicone spatula to give it a stir and to spread it in the pan. It does need to be spread as it is not a runny batter.

Preheat oven to 400 degrees. 

Spray a round or square 9-in square pan with nonstick cooking spray; set aside.

3/4 cup yellow cornmeal

1 1/4 cups white whole-wheat flour (if I have it, I replace the 1/4 cup with garbanzo bean flour)

1/4 cup Splenda granular (I usually use the Kroger brand which is pictured above)

2 tsp baking powder

1/2 tsp salt (optional, but I always use it)

1 cup low-fat milk (I use 2%)

1 large egg

1/4 cup canola or coconut oil

In a mixing bowl, using a whisk, blend the cornmeal, flour/s, Splenda, baking powder and salt until combined. Stir in the milk, add the egg that has been lightly beaten, and the oil. Stir to blend together well.

Using a spatula, spread the batter evenly into the prepared pan and bake at 400 degrees 20-25 minutes. For my oven I set my timer at 21 minutes and it turns out just the way I like it.

MUSHROOM OLIVE FRITTATA

1 tbsp olive oil

1 cup sliced fresh cremini mushrooms

2 cups coarsely shredded fresh spinach

1 large shallot, thinly sliced

4 eggs

2 egg whites

2 tsp snipped fresh rosemary OR 1/2 tsp dried rosemary, crushed

1/4 tsp black pepper

1/8 tsp salt

1/4 cup thinly sliced pitted Kalamata olives

1/3 cup shredded Parmesan cheese

Preheat broiler. In a boiler proof medium nonstick skillet, heat oil over medium heat. Add mushrooms o skillet and cook 3 minutes, stirring occasionally. Add spinach and shallot. Cook about 5 minutes or until mushrooms and spinach are tender, stirring occasionally. 

Meanwhile, in a medium bowl whisk together eggs, egg whites, rosemary, pepper and salt. Pour mixture over veggies in skillet. Cook over medium heat. As mixture sets, tun a spatula around edge of skillet, lifting egg mixture so the uncooked portion flow underneath. Continue cooking and lifting edges until egg mixture is almost set and surface is just slightly moist.

Sprinkle with olives, top with cheese. Broil about 4-inches from the heat about 2 minutes or until top is lightly browned and center is set. Let stand for 5 minutes. To serve, cut into 4 wedges.

Yield: 4 servings Per serving: 165 calories, 11g fat (3sat), 416mg sodium, 4g carbs, 12g protein Diabetic Exchanges: 1 vegetable, 1.5 medium-fat meat,0.5g fat

eating well photo

EASY APPLE-PEAR CRISP ll

2 tbsp Splenda Brown Sugar Blend

1/3 cup old fashion oats

2 tbsp whole-wheat or almond flour
1/2 tsp ground cinnamon
2 tbsp cold butter, cut into small pieces
2 large Granny Smith apples, peeled and sliced
1 large pear, peeled and sliced

Preheat oven to 350 degrees.

Coat an 8-inch square baking dish or pan with nonstick cooking spray; set aside.

In a medium bowl, combine the oats, Splenda, flour and cinnamon, mixing well. Cut in the butter until the mixture resembles coarse crumbs.

Place the sliced apples and pears in the prepared baking dish. Sprinkle the oat mixture evenly over top of fruit. Bake 35 to 40 minutes or until the topping is lightly browned and the fruit is tender when pierced with a fork.

Yield: 6 servings of 1/2 cup each

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SPICY BEAN SALSA

1 can black-eyed peas, drained

1 can black beans, drained
1 can whole kernel corn, drained
1/2 cup chopped purple onion
1 red bell pepper, seeded and chopped
1 yellow bell pepper, seeded and chopped
1 green bell pepper, seeded and chopped
2 cans diced tomatoes, undrained
1/2 tsp garlic salt
1 bottle (8-oz) Italian salad dressing
Tortilla chips for dipping, optional
chopped jalapeno peppers, optional*

In a large glass bowl, combine all ingredients except the chips. Mix well. Cover and refrigerate for several hours to allow the flavors to blend.

*Jalapeño peppers are hot so do not use unless you want the added heat. If using, handle with gloves; do not touch eyes or face while working with jalapeños!

Note: As a diabetic I omit or use only 1/3 cup of corn. i also make use I use a low-sugar or no-sugar dressing.

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PORK ROAST WITH PEACH SALSA

2 peaches, pitted, diced

2 tbsp minced red onion

1 tbsp lime juice

1 tbsp chopped fresh cilantro

1 tsp finely chopped, seeded jalapeno

1/2 tsp salt

1/2 tsp black pepper

1/2 tsp garlic powder

1/2 tsp paprika

1 (4-5 lb) bone-in pork loin rib roast

Prepare grill for medium direct heat cooking.

In a medium bowl, mix peaches, onion, lime juice, cilantro and jalapeno; cover and chill until ready to serve.

In a small bowl, combine salt, pepper, garlic powder and paprika; rub over all the pork. Coat pork with olive oil cooking spray and grill, covered, until meat thermometer inserted into the thickest part away from the bone registers 150-degrees, approximately 1 hour.'

Transfer pork to a serving platter or cutting board. Allow to stand 10 minutes before carving. drizzle some of the peach salsa over the pork. Serve remaining salsa on the side.

Yield: 6 servings Per serving: 440 calories, 46g protein, 6 g carbs, 320mg sodium, 25g fat (5g sat)

recipe and photo First for women '23

OVEN-FRIED PARMESAN CHICKEN

1/2 cup refrigerated egg product or 2 eggs, beaten

1/4 cup fat-free milk

3/4 cup grated Parmesan cheese

3/4 cup fine dry whole-grain breadcrumbs

2 tsp dried oregano, crushed

1 tsp paprika

1/4 tsp black pepper

12 meaty chicken pieces (breast halves, thighs, drumsticks), skinned (5 1/2 lbs)

1/4 cup butter, melted

Snipped fresh oregano (optional)

Lemon wedges (optional)

Preheat oven to 375-degrees. Grease 2 large shallow baking pans, set aside. In a bowl combine egg and milk. In a shallow dish, combine Parmesan, breadcrumbs, oregano, paprika, and pepper.  

Dip chicken pieces into egg mixture, coat with crumb mixture. Arrange chicken pieces in prepared baking pans. Make sure the pieces do not touch. Drizzle chicken with the melted butter.

Bake uncovered for 45 to 55 minutes or until chicken is tender and no longer pink (170-degrees for breasts and 180-degrees for thighs and drumsticks. Do not turn the chicken pieces while baking. If desired, sprinkle with the fresh oregano before serving. Serve with lemon wedges, if desired.

Yield: 12 servings of 1 piece

 

BEEF AND BROCCOLI

3 tsp cornstarch

1 tbsp reduced-sodium soy sauce

3 garlic cloves, minced

1/4 tsp crushed red pepper

12-oz boneless beef top sirloin steak, bias sliced 1/8-inch thick

4-oz Chinese egg noodles or whole wheat vermicelli

1 lb fresh broccoli 

3 tbsp bottled hoisin sauce

2 tbsp water

2 tsp toasted sesame oil

1 tbsp canola oil

1/4 cup reduced-sodium beef broth

1 cup quartered and/o halved cherry tomatoes

In a medium bowl stir together 2 teaspoons of the cornstarch, the soy sauce, garlic and crushed red pepper; add beef and stir to coat. Marinate at room temperature for 20 minutes.

Meanwhile, cook noodles according to package directions, except omit any salt; drain and set aside.

Cut broccoli into 2-inch florets. Peel stem and cut into 1/2-inch slices; set aside. For sauce, combine hoisin sauce, the water, sesame oil and remaining 1 teaspoon of cornstarch, set aside.

In a very large skillet or wok heat canola oil over medium-high heat. Add beef mixture; stir-fry for 1 to 2 minutes or until still slightly pink in center. Remove beef mixture; set aside.

Stir beef broth into skillet, scraping up any browned bits. Add broccoli, bring to boiling. Reduce heat to medium. Cover and cook for 3 to 4 minutes or until broccoli is crisp-tender.

Add sauce to broccoli, cook and stir until thickened. Add beef and tomatoes, heat through. Serve over cooked noodles.

Yield: 4 servings of 1 1/2 cups broccoli mixture and 1/2 cup noodles

Per serving: 379 calories, 14g fat (4g sat), 532 mg sodium, 39g carbs, 26g protein Diabetic Exchanges: 1.5 vegetable, 2 starch, 2.5 lean meat, 1.5 fat

recipe and photo diabeticlivingonline.com

BROCCOLI WITH ORANGE CREAM SAUCE

1 1/2 lbs fresh broccoli, cut into florets

6 oz fat-free cream cheese, cubed
1/4 cup fat-free milk
1/4 tsp thyme
1/4 tsp salt
1/4 tsp grated orange peel
1/4 cup unsweetened orange juice
2 tbsp chopped walnuts

Steam broccoli for 6 to 8 minutes or until crisp-tender. Meanwhile, in a small saucepan, combine the cream cheese, milk, thyme, salt and orange peel. Cook and stir over low heat until blended. Stir in orange juice until combined. Place broccoli in a serving dish; top with the orange sauce and sprinkle with nuts.

Yields 6 servings 3/4 cup each =126 calories, 14 g carbs, 12 g protein

Midwest Living photo for reference only

TANGY MARINATED FRESH BROCCOLI

3 bunches fresh broccoli

1 tbsp Splenda Granulated
1 tsp salt
1 tsp pepper
1 cup cider vinegar
1 tbsp dried dill
1 1/2 cups canola oil
1 tsp garlic powder
lemon slices for garnish

Remove the stalks from the broccoli (can be saved and used later in soup, etc).  Separate the broccoli heads into smaller flowerettes and place in a shallow container; set aside.

In a small bowl, using a wire whisk, combine the Splenda, salt, pepper, vinegar, dill, canola oil, and garlic powder until well blended.  Pour the dressing over the broccoli tossing gently to coat all the broccoli.  Cover and refrigerate for 24 hours, stirring several times during that time.

To serve, garnish with the lemon slices if desired.

file photo for reference