DILLY POT ROAST

3 lb beef roast, trimmed of fat

3/4 tsp salt
1/4 tsp freshly ground black pepper
2 tsp dried dillweed, divided
3/4 cup water, divided
1 tbsp vinegar
3 tbsp white whole-wheat flour
1 cup fat-free sour cream

Sprinkle the beef on both sides with the salt, pepper, and half the dillweed; Place in the slow cooker or crock pot.  Add 1/4 cup of the water and the vinegar to the cooker.

Place lid on cooker and cook on low for 7 to 9 hours or until the beef is tender.

Remove the meat from the cooker and turn cooker to high.

Dissolve the flour in the remaining 1/2 cup of water, stirring until smooth; whisk into the drippings in the cooker.  Replace lid and cook on high 5 minutes.

Stir the sour cream into the mixture in the cooker; replace lid and cook on high for another 5 minutes.

Slice the meat and serve with the sour cream sauce over the top.

TOH file photo used for reference

FLAVORFUL SAUSAGE BALLS

 1 lb bulk pork sausage

1 egg, beaten
1/2 cup dry whole-grain bread crumbs
3/4 cup ketchup
2 tbsps packed Splenda Brown Sugar Blend
2 tbsps vinegar
2 tbsps soy sauce

In a bowl, combine the sausage and egg.  Sprinkle with the bread crumbs and mix together well.

Shape mixture into 1-inch balls.

In a large skillet brown the sausage balls; drain.

Combine the ketchup, Splenda, vinegar, and soy sauce; pour over the meatballs.

Simmer for 10 minutes or until the meat is cooked through.

Yield: Approximately 30 meatballs.

HUNGARIAN BEEF GOULASH

• 2 lbs beef stew meat, (such as chuck), trimmed and cubed
• 2 teaspoons caraway seeds
• 1 1/2-2 tablespoons sweet or hot paprika, (or a mixture of the two), preferably Hungarian
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 1 large or 2 medium onions, chopped
• 1 small red bell pepper, chopped
• 1 14-ounce can diced tomatoes
• 1 14-ounce can reduced-sodium beef broth
• 1 teaspoon Worcestershire sauce
• • 3 cloves garlic, minced
  • 2 bay leaves
  • 1 tablespoon cornstarch mixed with 2 tablespoons water
  • 2 tablespoons chopped fresh parsley
    Hot cooked egg noodles for serving
    
    
    1. Cover and refrigerate for up to 2 days or freeze for up to 4 months. | Prep ahead: Trim beef and coat with spice mixture. Prepare vegetables. Combine tomatoes, broth, Worcestershire sauce and garlic. Refrigerate in separate covered containers for up to 1 day.
    2. 8 servings, about 1 cup each
    3. Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
    4. Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.
    5. Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.
       Serve over the noodles.
       
       Per serving:
    • Calories - 177
    • Carbohydrates - 7g
    • Fat - 5g
    • Protein - 25g
    • Sodium - 340mg                   This is an EatingWell recipe.

ASIAN-INSPIRED SHRIMP STIR-FRY

1 tbsp dark sesame oil

1/2 cup thinly sliced celery
1/4 cup chopped red bell pepper
1/4 cup chopped green onion
1/2 tsp ground ginger
1 tsp soy sauce
1 tsp lemon juice
1/8 tsp Splenda Granulated
1 lb medium raw shrimp that are peeled and deveined

Heat the oil in a large nonstick skillet or wok over medium heat.

Add the celery, bell pepper, onion, and ginger to skillet/wok and cook, stirring, for 5 to 7 minutes.

Add the soy sauce, lemon juice, and Splenda to skillet/wok and continue to cook, stirring, for another minute.

Add the shrimp and cook approximately 3 minutes until shrimp are pink and opaque.

Yield: 4 servings
Per serving: 213 calories, 9 g (2 sat) fat, 28 g protein, 3 g carbs
Dietary Exchanges: 3 1/2 meat, 1 vegetable
Note: This recipe is from a diabetic book back when I was diagnosed as a diabetic.

PESTO PASTA WITH SCALLOPS

1 pkg (8-oz) whole-wheat rotini
5 1/2 tsps olive oil, divided
20 asparagus, cut into 2" pieces
2 cups cherry tomatoes, halved
1/2 tsp pepper, divided
3/4 lb large sea scallops
1 tbsp lemon juice
1 garlic clove, crushed
1/4 tsp salt
6 tbsps prepared pesto
3 tbsp fat-free sour cream
Pinch of red pepper flakes, optional
Fresh basil for garnish, optional

Prepare rotini cooking according to directions omitting fat and salt; set aside and keep warm.

Meanwhile, heat 1 1/2 teaspoons of the oil in a medium skillet over medium heat.  Cook the asparagus for 5 minutes, stirring occasionally.  Toss in the tomatoes; turn heat to low.  Sprinkle with 1/4 tsp of the black pepper, cover and continue cooking 5 more minutes; stir occasionally to prevent sticking.  Add the mixture to the pasta and keep warm.

Toss the scallops with 1 teaspoon of the olive oil, the lemon juice, garlic, and half the pepper in a large bowl. Toss, do not marinate!

In the same skillet, heat remaining oil over medium-high heat; add scallops and sprinkle with the salt.  Cook approximately 3 minutes per side until opaque.

Combine the pesto and sour cream in a small bowl; add to the vegetable/pasta mixture; mix well.  Add the red pepper flakes if using.  Arrange the scallops on top of the pasta mixture and garnish with the fresh basil, if desired.

Yield: 6 servings
Per serving: 314 calories, 11 g fat (1 g saturated) 37 g carbs, 17 g protein
Dietary Exchanges: 2 fat, 1 meat, 2 starch, 1 vegetable

Note: This recipe is from an old diabetic cooking magazine.

EASY OLD TIME SMOKED SALMON

This old recipe is from Michigan, our neighbor to the north when I was growing up in Indiana.

1 (2-lb) salmon fillet
2 tbsp brown sugar
2 tsp salt (I suggest reducing that to 1 1/2 tsp)
1/2 tsp fresh ground black pepper
1 1/2 tbsp Liquid Smoke

Spray an 11" x 7" x 2" baking dish with nonstick cooking spray. Place the salmon fillet in the pan, skin side down. Season the salmon with the salt and pepper. Sprinkle the salmon with the brown sugar. Drizzle the liquid smoke over all. Cover with plastic wrap and refrigerate for 4 to 8 hours.

Drain salmon and discard the liquid. Bake at 350 degrees for 35 to 45 minutes or until the salmon flakes easily with a fork. Cool to room temperature. Cover and refrigerate overnight or at least 8 hours.

Per ounce: 110 calories, 2 g carbs, 11 g protein These numbers are with the brown sugar. You may substitute Splenda Brown Sugar Blend if you feel that you should.

This is a salmon filet stock photo.

SOUTHWESTERN CHICKEN TORTILLA STACK

1 can (30-oz) fat-free refried beans

2/3 cup cooked shredded chicken
1/2 cup low-fat sour cream
1 can (4-oz) chopped green chilies, drained
1/2 tsp ground cumin
3 (10-inch) whole-grain flour tortillas
1 cup shredded low-fat Mexican-blend cheese
Your favorite salsa for serving, if desired.

Preheat oven to 425 degrees.
Spray a 10-inch round casserole dish with olive oil cooking spray; set aside.

Combine the beans, chicken, sour cream, chilies, and cumin; set aside.

Place 1 tortilla in the bottom of the prepared casserole dish.  Top the tortilla with half the bean/chicken mixture and 1/3 of the cheese.  Repeat the layers.  Add the last tortilla and sprinkle with the remaining cheese.  Cover dish.

Bake at 425 degrees for 20 minutes or until heated through.  Cut into 4 to 6 wedges for serving.  Serve with salsa, if desired.

The file photo.

LIGHT VEGETABLE FRIED RICE

1 egg, beaten

1 cup sugar snap peas, trimmed and cut into 1/2-inch pieces
1/2 cup thinly sliced celery
1/4 cup diced red bell pepper
3 tbsps thinly sliced green onion
2 cups cooked brown rice
1/8 tsp salt
1/8 tsp pepper
1/4 cup fat-free chicken broth
2 tbsps finely chopped fresh cilantro

Coat a large skillet or wok with nonstick cooking spray; heat over medium heat.

Add the egg to the skillet and stir to scramble.  When completely cooked, remove to a plate.

Coat the skillet again with the cooking spray.  Add the peas, celery, bell pepper, and green onion; cook, stirring occasionally approximately 4 minutes until crisp tender.  Add the rice, salt, pepper, and broth; cook, stirring occasionally, about a minute and a half until heated through.

Add the cilantro and mix together.

File photo shown with white rice. DO NOT use white rice. Brown rice is a whole-grain. White rice is refined!

Yield: 4 servings
Per serving: 148 calories, 5g protein, 26 g carbs (Eat as a side to a protein item.)

BAKED CATFISH WITH SALSA

3/4 lb catfish fillet

2 1/2 tbsps fresh bread crumbs (preferably whole-grain)
1/2 tsp Italian Seasoning
2 tsps butter, melted
1/2 cup peach or mango salsa (watch sugar content)
3 tbsps coarsely chopped peeled cucumber

Rinse fish and pat dry with paper towels.

Preheat oven to 425 degrees.
Coat a shallow baking pan with nonstick cooking spray.

Place the fish in the pan and sprinkle with the seasoning and bread crumbs; drizzle the butter over all.  Bake 20 minutes or until the fish begins to flake.

While the fish bakes, combine the salsa with the cucumber.  Serve the salsa with the fish.

Yield: 4 servings
Per serving: 164 calories,  7g carbs, 14g protein
Dietary Exchanges: 1/2 fat, 1/2 fruit, 2 meat

This is my variation on a recipe I got a few years ago from a Diabetic Cooking magazine.

FRUITY WHIP DESSERT

1 pkg (4-serving size) sugar-free gelatin - your choice of citrus flavor

1 cup boiling water
1/2 cup cold water
2 tbsps lemon juice
1 pkg (4-serving size) sugar-free French vanilla-flavor instant pudding mix
2 cups cold fat-free milk

Dissolve the gelatin in the boiling water, stirring until gelatin is completely dissolved; stir in the cold water and lemon juice; set aside.

In mixer bowl, combine the pudding mix and milk; beat at low speed until well blended, approximately 2 to 3 minutes.

Set the bowl of gelatin inside a large bowl of ice water; stir until slightly thickened; whip with electric mixer until thick and fluffy, doubling in volume.

Gently blend the pudding into the whipped gelatin.  Pour into serving bowl or into 6 individual serving dishes but do not try to mold.

Chill until set.

To serve garnish with a dollop of whipped cream, if desired.

Note: This picture is not a brand endorsement.  This recipe will work fine with whatever brand of gelatin and/or pudding you choose.