ALFREDO-SAUCED CHICKEN WITH FETTUCCINE

6-oz dried whole-grain or low carb fettuccine

Nonstick cooking spray

3 tsp butter

1 lb boneless, skinless chicken beat halves, cut into bite-size pieces

1 cup sliced fresh mushrooms

1/4 cup finely chopped onion

1 garlic clove, minced

1/2 cup reduced sodium chicken broth (may use white wine)

1 1/2 cups half-and-half

3 tbsp white whole wheat flour (or you favorite whole-grain flour)

1/2 cup sour cream

1/2 tsp salt

1/8 tsp black pepper

1 cup halved cherry tomatoes

1/2 cup finely shredded Parmesan cheese

2 tbsp thinly sliced green onion

2 tbsp finely shredded Parmesan cheese

In a Dutch oven cook fettuccine according to package directions, except omit the salt. Drain well. Return to hot Dutch oven and cover to keep warm.

Meanwhile, coat a large nonstick skillet with cooking spray. Heat over medium heat. Add 2 teaspoon of the butter. Add chicken and cook about 8 minutes or until the chicken is cooked through, stirring occasionally. Remove chicken, cover and keep warm.

Add remaining butter to the hot skillet. Add mushrooms, onion and garlic; cook until tender, about 3 minutes. Stir in the chicken broth (or wine) and the cooked chicken.

Meanwhile, in a medium bowl whisk together half-and-half and flour until smooth. Whisk in sour cream, salt and pepper. Stir sour cream mixture into chicken mixture in skillet. Cook and stir over medium heat just until bubbly; cook, stirring, 2 more minutes. Add tomatoes and the 1/2 cup of Parmesan cheese, stirring until cheese is melted.

Transfer fettuccine to a serving platter. Spoon chicken-Parmesan mixture over the fettuccine mixture. Sprinkle with the green onion and the 2 tablespoons of Parmesan cheese.

Yield: 6 servings of 3/4 cup chicken mixture and 1/3 cup pasta mixture.

Per serving: 340 calories, 26g protein,34g carbs, 516mg sodium

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BAKED GREEN BEANS AND BACON

4 cans (2 no salt) whole green beans, drained

8 slices bacon, cooked and broken up

4 tbsp salt-free butter

4 tbsp olive oil

4 tbsp Splenda brown sugar blend

2 tsp garlic powder

Preheat oven to 400 degrees.

Spread the green beans over the bottom of a 9 X 13-inch baking pan or dish: sprinkle bacon over the beans.

In a glass measuring cup, combine the butter, oil, Splenda, and garlic; microwave until butter is melted. Stir mixture well to blend.

Pour the butter mixture over the beans and bacon in the baking pan.

Bake at 400 for 45 minutes.

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CARROT AND PINEAPPLE GELATIN SALAD

1 can (8-oz) unsweetened crushed pineapple 

1 pkg (.3-oz) sugar-free lemon gelatin
1 cup boiling water
1/2 cup cold water
1 tsp white vinegar
1/8 tsp salt*
2 medium carrots, grated

Drain the pineapple well, reserving 1/2 cup of the juice; set aside.

In a bowl that can withstand boiling water, dissolve the lemon gelatin in the boiling water. Stir to dissolve all the gelatin. Stir in the cold water, vinegar, salt, and the reserved pineapple juice. Chill for about 45 minutes until partially thickened. Stir in the carrots and pineapple. Pour into a 3-cup mold that has been lightly sprayed with nonstick cooking spray or lightly oiled. Chill until firm. Unmold to serve.  

Note: May also be placed in a clear glass bowl instead of a mold. Can then be served directly from the bowl.

Yield: 4 servings
Per serving: 59 calories, 0 fat, 12 carbs, 1 protein, 2 fiber, 158 mg sodium

*Cut down on sodium by omitting the salt.

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SWEET AND SPICY MEATBALLS WITH MANGO SALSA

1/4 cup milk

1/4 cup fine dry whole grain or low carb breadcrumbs

1/4 tsp salt

1/4 tsp black pepper 

nonstick cooking spray

1 medium onion, finely chopped

4 garlic cloves, minced

1 tbsp reduced-sodium Worcestershire sauce

1/2 tsp ground cumin

1/2 tsp crushed red pepper

1/2 tsp dried thyme, crushed

1 1/4 lbs lean ground beef

1 egg lightly beaten 

1/4 cup snipped fresh parsley

Mango Salsa:

3/4 cup chopped fresh mango and/or papaya

1/4 cup chopped red sweet pepper

3 green onions, sliced

1 tbsp minced fresh shallot

1/4 tsp sat

1'4 tsp black pepper

To make meatballs:

Preheat oven to 350-degrees. Line a 15x10x1-inch baking pan with parchment paper and set aside. In a large bowl combine milk, breadcrumbs, salt and black pepper and set aside.

Coat a large skillet with cooking spray. Heat skillet over medium heat. Add the onion and garlic. Cook, stirring, over medium heat for 2 minutes. Add Worcestershire sauce, stirring to scrape up any browned bits from the bottom of the pan.

Add the cumin, crushed red pepper and thyme; cook 1 minute more. Add onion mixture to the soaked breadcrumbs and mix thoroughly.

Add beef, egg, and parsley to the breadcrumb mixture and mix well. Shape mixture into 12 2-inch meatballs and arrange in prepared baking pan.

Bake about 20 minutes or until cooked thoroughly. Serve with the Mango Salsa

To make the salsa:

Combine all the salsa ingredients in a medium bowl. Serve with the meatballs.

Yield: 6 servings  Per serving of 2 meatballs and 3 tbsp salsa: 233 calories, 11g carbs, 23g protein, 336mg sodium

recipe and photo Meredith Corporation

PERFECT DIABETIC APPLE PIE

1 pkg (15-oz) refrigerated pie crusts or your own special sugar-free recipe for double crust pastry 

Filling:
6 cups thinly sliced and peeled Granny Smith or other tart apples
3/4 cup Splend or Stevia Granulated
2 tablespoons white whole-wheat flour
3/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
1 tablespoon fresh lemon juice

Preheat oven to 425 degrees.
Line a 9-inch pie plate with pastry; set aside. Roll out top pastry and cut air vents. Leave on board until ready to top the filling.

In a large bowl, combine the apples, Splenda, flour, cinnamon, salt, nutmeg, and lemon juice. Toss together until blended and all apples are coated. Place apple mixture into the crust in the pie plate. Place the top pastry over the filling, trim and fold the edge of the top crust under the edge of the bottom crust. Using fingers or a fork, flute the edges, sealing well. Brush the crust lightly with a small amount of water and sprinkle with a little Splenda, if desired.

Bake at 425 degrees for 40 to 45 minutes or until apples are tender and crust is a golden brown. To prevent excess browning, about 15 to 20 minutes into the baking, place foil rings around the edges of the crust.

Yield: 8 servings Yes, 8, not 6. Remember this is a dessert and should be treated as such.

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COTTAGE CHEESE EGG BAKE

1 cup cottage cheese, not low fat

9 large eggs, beaten

1/3 cup feta cheese

1/3 cup Cheddar cheese, grated 

1 tsp dried oregano OR Greek seasoning

1/4 tsp salt

1/8 tsp black pepper

1 cup baby spinach, chopped

1/2 cup sundried tomatoes, chopped

Preheat oven to 400-degrees. Line the bottom of a 9-inch round baking pan with parchment paper and spray generously with cooking spray.

In a large bowl, whisk cottage cheese, eggs, feta, cheddar, oregano, salt and pepper until well combined. Stir in the spinach and tomatoes.

Pour mixture into the prepared pan and bake 15-20 minutes, until edges are set and center is just slightly jiggly. Cool on a wire rack for 30 minutes to allow the bake to set. Cut into wedges and serve at room temperature.

recipe idea and photo Braum's 2026

BEAN, PEA AND CORN SALAD

1 can French-style green beans, well drained

1 can baby sweet peas, well drained
1 can shoepeg corn, well drained
2 oz. jar pimentos
1/2 large greenor red bell pepper, seeded and diced
1 cup chopped celery
1 onion, diced

Mix all the above ingredients together in a medium bowl.

Dressing:
1/2 tsp salt (Omit if using canned vegetables with salt)
1/2 tsp fresh ground black pepper
1 tbsp water
3/4 cup vinegar
1 cup Splenda or equivalent of your favorite sweetener
1/2 cup extra-virgin olive oil

Combine dressing ingredients in a small saucepan and bring to a boil. Boil mixture for two minutes; let cool completely. Pour cooled dressing over the vegetables; mix well. Cover and refrigerate overnight or about 8 hours. A perfect make-ahead dish.

Note: I suggest serving this with a lean protein item such as a pork chop, chicken breast, etc. 

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ZESTY CAULIFLOWER ANTIPASTO SALAD

1 medium head cauliflower, cut into small florets (about 6 cups)

1 small red onion, sliced (about 3/4 cup)

12 grape tomatoes, halved (about 1 cup)

1 can (14-oz) quartered artichoke hearts, drained

1/2 cup sliced pitted green olives

1/2 cup jarred mild banana pepper rings

8-oz mini fresh mozzarella balls

4-oz (or more) sliced Genoa salami, chopped

3/4 cup Italian-style dressing (watch sugar content)

Fresh oregano for garnish, optional

Stir together cauliflower, onion, tomatoes, artichoke hearts, olives, peppers, mozzarella and salami in a large bowl. Add dressing and toss to coat. Chill, covered, at least a half hour but up to 3 days. Garnish with oregano before serving, if using.

Yield: 10 servings Per 1 cup serving: 179 calories, 12g fat (4g sat), 10g carbs, 9g protein, 770mg sodium (I suggest omitting the olives, if you are concerned about the sodium).

file photo of this recipe, recipe idea allrecipes.com

 

TEXAS COW PATTY CANDY

1 stick butter 

2 cups Splenda or Stevia granular

1/4 cup cocoa

1/2 cup low-fat milk

1/3 cup creamy peanut butter

3 cups quick-cooking oats

1 tsp vanilla extract

In a 2-qt saucepan, combine butter, Equal or Splenda, cocoa and milk. Cook over medium heat, stirring often, until mixture begins to boil. Boil for a full two minutes, stirring often. Remove mixture from the heat and add vanilla and peanut butter. Stir until peanut butter is melting. Add the oats and stir until all the oats are covered. Drop by a teaspoon onto waxed paper or lightly buttered cookie sheets. Allow to cool fully so candy will set. 

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BEST BLACK BEANS

1 tbsp olive oil

1 cup chopped onion

2 garlic cloves, minced

1/4 tsp salt - I suggest you omit the salt

14 tsp cayenne pepper

2 cans (15-oz each) black beans, do not drain

2 tbsp chopped fresh cilantro

2 tbsp fresh lime juice, optional

Crumbled cotija cheese and/or jalapeno slices for serving

Heat oil in a medium saucepan over medium-high heat, Add onion and garlic. Cook, stirring occasionally, until tender.

Stir in salt and cayenne. Add beans and cilantro. Bring mixture to a boil. Reduce heat to medium-low and simmer, uncovered, about 5 minutes. Stir in lime juice, if using. Transfer to a serving bowl and serve with the cheese and jalapeno slices.

Yield: 6 servings

Per 1/2 cup: 161 calories, 4g fat (1g sat), 9g protein, 27g carbs

file photo for reference

recipe idea allrecipes 2025