WISHING YOU A SAFE AND HAPPY HOLIDAY WEEK

 

CREAMY ITALIAN CHICKEN PIZZA WITH HEALTHY HOMEMADE CRUST

1 portion of the whole grain pizza crust recipe below

1/3 cup light Alfredo sauce

1/4 tsp crushed rosemary

1 cup shredded (or chopped) cooked chicken

2 Roma tomatoes, sliced thin

1 small zucchini, sliced thin

3/4 cup shredded mozzarella cheese

1/4 cup small fresh basil leaves

cornmeal

Preheat oven to 425 degrees.

Sprinkle a small amount of cornmeal over the bottom of a 12-inch round pizza pan; set aside.

Roll out the pizza dough on a lightly floured surface. Place dough on pizza pan and prick with a fork. Bake the dough for 6 to 8 minutes until lightly browned.

Combine the crushed rosemary into the Alfredo sauce and spread to within an inch of the edges of the crust. Top sauce with the chicken, tomatoes, and zucchini then sprinkle with the mozzarella cheese. Bake at 425 degrees for 8 to 10 minutes or until the veggies have softened and the cheese is melted. Before serving sprinkle the fresh basil leaves over the top.

Yield: 4 servings

Per serving: 310 calories, 33 g carbs, 24 g protein

WHOLE GRAIN PIZZA CRUST

If you are a diabetic who loves pizza, do not be disheartened. Make your own pizza starting with this healthy crust.

1 to 1 1/2 cups bread flour

1 cup white whole-wheat flour

1/4 cup yellow cornmeal (not cornbread mix!)

1/4 cup flaxseed meal

1 tsp active dry yeast

3/4 tsp salt

1 cup warm water (105 to 115 degrees)

In a large bowl combine 1 cup of the bread flour, the whole-wheat flour, cornmeal, yeast, flaxseed meal, and salt. Add the warm water and stir until combined. Turn the dough out onto a lightly floured surface. Knead in enough of the remaining bread flour to make a soft dough that is elastic. This should take about 3 to 5 minutes. Shape the dough into a ball.

Lightly grease a bowl and place the ball of dough into the bowl. Turn ball once to allow top to be greased. Cover dough and let rise in a warm spot for 2 to 3 hours until doubled in size. Punch down the dough.

Turn the dough out onto a lightly floured surface and divide into two equal portions. Cover and let rest for approximately 10 minutes before using.

Yield: Enough dough for 2 12-inch pizzas.

pizza crust

CREAMY CASHEW & ROASTED TOMATO DIP

When you want a fancy homemade dip to impress your guests, try this creamy dip.

9-oz cherry tomatoes

1 tbsp olive oil + extra

1 tbsp good quality balsamic vinegar

Salt and freshly ground black pepper

1 tsp Splenda or Stevia granulated

2 large sprigs of fresh thyme

7-oz unsalted cashew nuts, soaked in a bowl of water overnight

7-oz buttermilk

Freshly squeezed juice of 1 lemon

Preheat oven to 275-degrees.

Cut tomatoes in half and arrange on a roasting pan, cut side up. Drizzle with the olive oil and balsamic vinegar. Sprinkle the sugar overall. Pull thyme sprigs between your fingers to remove the tiny leaves and sprinkle them over the tomatoes. Roast about 1 1/2 to 2 hours, until almost dried but still a little soft. Remove from the oven and let cool.

Drain the cashews and discard the water. Place nuts in a blender with the buttermilk, lemon juice and most of the roasted tomatoes (reserve a few tomatoes for garnish). Process to a smooth puree and taste for seasoning, adding salt, pepper and/or lemon juice if needed. 

Spoon dip into a bowl and top with the reserved tomatoes. Drizzle with a dab of olive oil. Serve with pita chips and/or fresh veggies.

Yield: 4 servings

recipe idea and photo First for women 2024

SALMON HASH

1 can (15 1/2-oz) can red salmon, drained

2 cups finely chopped, peeled potatoes
2 tbsp butter
3 green onions, finely chopped
1/8 tsp pepper

Remove and discard skin and bones from salmon; flake salmon with a fork and set aside. Sauté potatoes in margarine in a large skillet 15 minutes or until tender. Remove from skillet and set aside. Add green onions to skillet and sauté 2 to 3 minutes. Stir in pepper. Add the potatoes and salmon. Cook over medium heat, without stirring, until thoroughly heated.

file photo for reference

 

SAUTEED BRUSSELS SPROUTS WITH BACON & ONIONS

2 1/2 lbs Brussels sprouts, trimmed

4 slices bacon, cut up
1 tbsp extra-virgin olive oil
1 large onion, diced
4 sprigs thyme or savory + 2 tsp leaves, divided
1 tsp salt
Freshly ground black pepper to taste
2 tsp lemon juice, optional

Bring a large pot of water to a boil. If sprouts are very small, cut in half; otherwise cut into quarters. Cook in the boiling water until barely tender, 3 to 5 minutes; drain.

Meanwhile, cook the bacon in a large heavy skillet over medium heat, stirring, until brown but not crisp, about 3 to 6 minutes. Using a slotted spoon, remove to a paper towel to drain. Pour out the bacon fat, leaving 1 tablespoonful.

Add the oil to the pan and heat over medium heat; add onion and cook, stirring often, until soft but not browned. Reduce heat if necessary to keep from browning, should take about 4 minutes.

Stir in thyme sprigs, salt and pepper. Increase heat to medium high; add sprouts and cook, tossing or stirring occasionally, until tender and warmed through. This should take about 3 minutes. Remove the herbs; add bacon and thyme leaves. Also add lemon juice, if using, and toss to coat sprouts.

Yield: 10 (approximate 3/4 cup) servings

Recipe and photo from Eating Well a few years ago.

DIABETIC-FRIENDLY OATMEAL-BLUEBERRY MUFFINS

This recipe should work for most diabetics whose blood sugar is under control. If you aren't used to white whole-wheat flour, start out by mixing with all-purpose. Build up gradually starting with 1/2 cup of white whole wheat for 1/2 cup of the all-purpose. You can increase the amount gradually. White whole wheat is the whole grain while all-purpose is made from red wheat and is changed until most of the grain is gone. It is also bleached to be white. Just a little free advice but you can do as you please.

1 cup + 2 tbsp white whole-wheat flour

6 ounces uncooked regular oats

1 tbsp baking powder

2 tbsp Splenda Blend

1/2 tsp salt

1 cup low-fat milk

1 egg or 1/4 cup egg substitute

1/4 cup canola or coconut oil

1 cup fresh blueberries

Vegetable cooking spray

1 tsp ground cinnamon

In a medium mixing bowl, combine flour, oats, baking powder, Splenda and salt. Make a well in the center of the mixture.

In a small mixing bowl, combine milk, egg and oil. Add to the well of the dry ingredients. Stir just until dry ingredients are moistened. Gently fold the blueberries into the mixture. Spray 12 muffin cups with vegetable oil spray or line with paper liners. Fill each cup 2/3 full of the batter. Sprinkle cinnamon over the tops of the batter. Bake at 425 degrees for 20 to 25 minutes or until lightly browned.

file photo for reference

STRAWBERRY FARRO OR QUINOA SALAD

For this salad choose your choice of grain/seed. Either works well in this salad.

1 cup uncooked farro or quinoa 

4 cups arugula

2 cups fresh strawberries, hulled and sliced in half

1/4 of a red onion, thinly sliced

1 avocado, peeled, pitted and chopped

1/4 cup crushed walnuts

No-sugar-added dressing of your choice. Poppy seed is a good one.

Cook the farro or quinoa according to the package directions. Assemble by starting with the arugula on the bottom, followed by, the order listed, farro or quinoa, strawberries, red onion, avocado, and walnuts. Pour dressing over the top and serve immediately. 

May be stored by separate the salad base and dressing. Store in refrigerator up to three days.

Yield: 4 servings

recipe idea and photo from First for women 2024

WESTERN BROCCOLI SALAD

4 cups fresh broccoli florets

1 medium tomato, chopped
1 can (16 oz) kidney beans, rinsed and drained (always buy low-sodium canned beans)

3/4 cup chopped red onion
1 cup shredded reduced-fat cheddar cheese
1/2 cup low-sugar or sugar ranch salad dressing 

Steam broccoli until crisp tender. Drain well. In serving bowl, toss the broccoli, tomato, beans, onion, and cheese together. Drizzle dressing over top and toss again to coat. Cover and keep refrigerated until serving time.

Note: Kidney beans can be an important part of a diabetic's diet.

file photo used for reference only

not this exact recipe

BLACK BEAN BURGERS

Beans are important in the diabetic's diet. This is a great alternative to beef.

1 can (15-oz) black beans, rinsed and drained
1/2 cup dry whole-wheat breadcrumbs (Or your favorite low/no carb substitution)
1/4 cup minced red onion
1/2 tsp dried oregano
1/4 tsp dried cumin
1/8 tsp fresh ground black pepper
1 egg

Place beans in a large mixing bowl and partially mash using a fork. Add remaining ingredients and mix well. Divide mixture into four equal parts and shape into patties.

If grilling, spray grill with non-stick cooking spray. Grill about five minutes on each side.

If cooking in skillet or on griddle, spray surface before cooking and again when you turn burgers.

I like to serve on a whole-grain sandwich thin instead of a bun. Garnish with your favorites, I prefer pickle, onion, lettuce and tomato.

file photo

LEMON PEPPER ALFREDO

1 lb whole-wheat fettuccine

1 shallot, finely chopped

1 garlic clove, minced

1 - 2 tbsp fresh water, for sautéing

1 cup hummus

Juice of 1 large lemon

1 tsp lemon zest

8 - 10 slices of bacon, cooked crispy and broken into bite size pieces, optional

1/2 cup fresh parsley

1 tsp ground black pepper

In a large pot of salted water, cook pasta according to the package directions, saving at least1 cup pasta water before discarding.

In a large skillet, over medium heat, combine the water, shallot and garlic. Sauté about 3 minutes until fragrant.

Add the hummus, lemon juice and zest and 1/2 cup of the reserved pasta water to the pan. Stir until a creamy sauce is formed, adding the reserved water 1 tablespoon at a time until sauce reaches the desired consistency.

Transfer the cooked pasta to the pan, toss until coated. Sprinkle with the bacon, if using, and the fresh parsley and black pepper.

Yield 4 to 6 servings

 

recipe idea and photo First for women 2024