BAKED VEGETABLE ZITI

2 cups uncooked whole-grain ziti

1/2 tbsp olive or canola oil
2 cups sliced fresh mushrooms
3 cups zucchini wedges (about 1/4-inch thick)
1/4 tsp salt
1 tsp Italian seasoning
1/2 cup part-skim ricotta cheese
2 cups low-sugar or sugar-free pasta sauce, divided
1/2 cup shredded mozzarella cheese
2 tbsp grated Parmesan cheese, optional

Fresh chopped parsley or basil (your choice) as garnish, optional

Bring a large pot of water to a boil and add the ziti; cook 7 to 9 minutes or until al dente. Drain well and rinse. (Yes, rinse the pasta.  I know Italians say never rinse the pasta.  Diabetics need to rinse the pasta to get rid of excess starch!)

Preheat oven to 400 degrees.

Heat oil in a large nonstick skillet over medium-high heat.  Add the mushrooms; cook 2 to 3 minutes until slightly browned.  Stir in zucchini, salt, and Italian seasonings.  Remove from heat and set aside.

In a medium mixing bowl, combine the drained ziti, ricotta cheese, and 1 1/2 cups of the pasta sauce.

Spray the bottom on an 8-inch square baking dish with nonstick cooking spray.  Spoon half the ziti mixture into the dish. Layer the mushroom mixture over the pasta; top with the remaining ziti mixture. Pour the remaining pasta sauce over the top.  Sprinkle the mozzarella cheese over all.

Bake at 400 degrees for 20 minutes or until the cheese is melted and has some browned spots.  Remove from oven and let stand 15 minutes before serving.

Sprinkle servings with Parmesan cheese, if using.

Yield: 4 servings
Per serving: 340 calories, 49 g carbs, 16 g protein, dietary fiber 7 g Note: The carb count is high but the carb to protein ratio meets the standard for diabetics.

Note: Serve with a salad or a green vegetable such as broccoli.  Skip the garlic bread!

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LEMON-HERB YOGURT DIP

 1 cup plain Greek yogurt

3 tbsp finely chopped flat-leaf parsley leaves

1 tbsp + 1 tsp minced scallions

1 tbsp chopped fresh dill

1 tbsp chopped fresh chives

2 tsp lemon zest

1 tbsp fresh lemon juice

pinch of kosher salt

1/8 tsp fresh ground black pepper

Garnish with lemon zest and/or fresh dill

In a medium bowl, whisk together all ingredients, except for garnish, until well combined. Garnish if desired and serve immediately.

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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

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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

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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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