SHRIMP AND PEA POD STIR-FRY

1 lb fresh or frozen medium shrimp in shells

1/2 cup reduced-sodium chicken broth

1 tbsp reduced-sodium soy sauce

2 tsp cornstarch

2 tsp grated fresh ginger

2 tsp sesame oil

3 garlic cloves, minced

1/4 tsp salt

1/4 tsp crushed red pepper, optional

2 tbsp canola or olive oil

1 cup sliced onion

1 cup packaged fresh julienned carrots

12-oz snow pea pods, trimmed

1 1/3 cups hot cooked brown rice

If shrimp if frozen, thaw. Peel and devein leaving tails intact, if desired. Rinse; pat dry.

To make sauce: In a small bowl combine the chicken broth, soy sauce, cornstarch, ginger, sesame oil, garlic, salt, and crushed red pepper, if using.

In a 12-inch skillet or a wok heat the oil over medium-high heat. Add the onion and carrots; cook, stirring, 3 to 4 minutes until just beginning to soften. Add the pea pods and cook, stirring, 3 minutes. Add the shrimp; cook, stirring, 3 minutes more or just until shrimp are opaque. Add the sauce and cook, stirring, until thick and bubbly.

Serve the shrimp mixture over the hot rice. Garnish with additional crushed red pepper, if desired.

Yield: 4 servings

Per serving of 1 1/2 cups shrimp mixture over 1/3 cup rice: 323 calories, 11 g fat (1g sat), 159 mg cholesterol, 499 mg sodium, 32 g carbs (5g fiber, 7g sugar), 26 g protein

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CRUNCHY PECORINO BAKED COD

5 (5 to 7 oz) cod fillets

1/4 tsp black pepper

1/2 cup panko breadcrumbs

1/2 cup grated Pecorino Romano Cheese

2 tbsp mayonnaise

1 tbsp butter, softened

1/2 tsp dried oregano

1/2 tsp dried thyme

2 dashes of Worcestershire sauce, optional

Lemon wedges and/or tartar sauce, for serving

Be sure to have an oven rack in the center of the oven with another rack 6-inches from the broiler.

Preheat oven to 425-degrees and line a 10x15-inch rimmed baking sheet with foil.

Pat fillets dry with paper towels. Sprinkle both sides with pepper and arrange on the prepared baking sheet.

For topping, stir together panko, cheese, mayo, butter, oregano, thyme and Worcestershire, if using, in a medium bowl.  Spread topping evenly over the fillets.

Bake at 425-degrees on the oven center rack for 4 to 6 minutes per 1/2-inch thickness or until a meat thermometer inserted into the thickest parts registers 145-degrees. Transfer baking sheet to the broiler rack, broiling until topping is crisped, about 1 minute. Serve with the lemon wedges and/or tartar sauce,

Yield: 4 servings  Per serving: 265 cal, 12g fat (5g sat), 28g pro, 8g carbs, 399mg sodium

Note: This recipe also works well with tilapia, halibut, flounder, or orange roughly.

recipe and photo allrecipes 2025

LEAN BEEF BURGERS

1lb extra-lean ground beef

1/4 cup finely chopped sweet onion
1 tsp garlic powder
1/4 tsp black pepper
2 tbsp low-fat mayonnaise (I only use olive oil mayonnaise)
1 tbsp catsup
4 red lettuce leaves
4 multigrain sandwich thins (a wonderful alternative to buns!)
1 large ripe tomato, sliced into 4 thick slices

In a medium mixing bowl combine the beef, onion, and garlic powder; mix well.  Shape the mixture into 4 even-sized patties approximately 4-inches in diameter.  Sprinkle the black pepper on the meat patties.

Cook on a preheated grill that has been oiled on in a large skillet that has been coated with nonstick cooking spray.  Cook over medium heat 4 to 5 minutes per side.  This should make a burger slightly pink in the center at a 160 degree temperature.  Personally, I like my burgers very well done so I leave mine for another couple of minutes per side.

While the burgers cook, combine the mayonnaise and catsup in a cup or small bowl.  Layer the lettuce on the bottoms of the sandwich thins.  Top lettuce with the cooked patties followed by the mayo mixture and top with the tomato slices.  Finish by placing the top portion of the sandwich thins over the tomatoes.

1 completed burger sandwich per serving = 272 calories, 7 g total fat (2 saturated) 30 g protein, 25 g carbs, 70 mg cholesterol, 6 g dietary fiber
This recipe is from a diabetic magazine.

 

BEEF AND TURKEY MEATLOAF

3/4 cup no-salt-added tomato sauce, divided

4 tbsp reduced-sodium chunky salsa, divided

1/2 tsp black pepper

2 egg whites

1 garlic clove, finely minced

1/2 cup finely chopped onions

1/3 cup no-salt-added mushrooms, stems and pieces, drained and chopped

1/2 cup old fashion 100% whole-grain oats

8-oz lean ground beef

8-oz lean ground turkey

Preheat oven to 350 degrees.

Spray a piece of aluminum foil with nonstick cooking spray. Place foil on broiler pan; set aside.

Mix 1/2 cup tomato sauce, 3 tablespoons salsa, pepper, and egg whites in a medium bowl. Stir in the garlic, onions, mushrooms, and oats.

In a large bowl, combine the ground beef and ground turkey; Stir in the liquid ingredients and mix together well. Shape into a 4 X 8-inch loaf and place on the prepared broiler pan.

Mix the remaining tomato sauce and salsa; drizzle over top of meatloaf.

Bake 55 minutes or until the juices run clear. Remove from oven and let stand 5 minutes before cutting to serve.

Yield: 4 servings

Per serving: 220 calories, 7g total fat (2g saturated), 26g protein, 13g carbs, 60mg cholesterol, 3g dietary fiber, 300mg sodium

Dietary Exchanges: 1/2 starch, 1 vegetable, 3 meat

This is a diabetic cooking recipe.

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MOIST CHOCOLATE CAKE

 This is a dessert and should not be a daily part of your diet. Use for special occasions or pitch-in meals, etc. Some diabetics cannot have dessert. If you are one of those, I apologize but you must skip this one.

2 cups flour* (I use white whole-wheat)

1 tsp salt

1 tsp baking powder

2 tsp baking soda

3/4 cup unsweetened baking cocoa

2 cups Splenda or Stevia Granulated (This is what I use. Use an equivalent amount of your favorite sweetener.)

1 cup canola oil (I use 1/2 cup + 1/2 cup unsweetened applesauce)

1 cup hot black coffee

1 cup low-fat milk

2 large eggs

1 tbsp mayonnaise (not mayo-type salad dressing)

1 tsp vanilla extract

Preheat oven to 325 degrees.

Grease or spray a 9x13-inch baking pan; set aside.

In a large mixing bowl, sift together the flour, salt, baking powder, baking soda, cocoa and Splenda. Add the oil, coffee and milk. Using low or medium speed of electric mixer, beat 2 minutes or until well blended. Add eggs, one at a time, mayonnaise and vanilla extract. Beat another 2 minutes.

Cool in pan on a wire rack. Cut into 20-24 pieces for serving. Top each serving with a tablespoon of sugar-free whipped cream or sugar-free ice cream, if desired.

*You may use your favorite no/low carb flour substitute.

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LILY'S CHOCOLATE CHIP COOKIES

Lily has some of the best chocolate for diabetics. I love their chocolate chips in recipes or just a handful as a quick snack. Here is their chocolate chip cookie recipe.

2 cups almond flour

1/4 cup coconut flour

1 tsp baking powder

1 1/2 tsp salt (cut back to just 1 cup if you have a problem with sodium)

1/2 tsp cornstarch

1/2 cup unsalted butter, melted

1 cup  erythitol/stevia blend brown sugar alternative

4-oz softened cream cheese

4 tsp vanilla extract

2 eggs 

1 cup Lily's milk chocolate style baking chips

Heat oven to 350-degrees. Line baking sheets with parchment paper. Stir together the dry ingredients.

In a large bowl, combine butter and sugar alternative. Add the cream cheese and vanilla, blend well. Add eggs. Gradually beat in dry ingredients. Stir in chips. Let dough set for 5 minutes.

Drop by heaping tablespoons onto the prepared cookie sheets, flatten slightly.

Bake 10-13 minutes or until edges are light golden brown. Cool completely.

Yield: 3 dozen cookies

Lily's file photo

HOISIN-TOFU LETTUCE WRAPS

1/2 cup pine nuts

12-oz firm tofu (fresh bean curd - not silken-style)

3 tbsp rice vinegar

2 tbsp soy sauce

1 tbsp Splenda or Stevia (sugar, if you choose)

1/4 tsp Asian chili sauce

Dash of toasted sesame oil

1/2 cup shredded carrot

2 tbsp bottled hoisin sauce

1 cup chopped fresh cilantro or flat-leaf parsley

16 lettuce leaves

Bottled hoisin sauce (optional)

Fresh cilantro or flat-leaf parsley (optional)

Place pine nuts in a large dry nonstick skillet. Cook and stir about 4 minutes or until nuts are golden brown. Remove from skillet and set aside.

Cut tofu into 1/4-inch cubes. In a small bowl, combine rice vinegar, soy sauce, sweetener, Asian chili sauce and sesame oil; stir to dissolve the sweetener. Heat same skillet over medium-high heat and add tofu, carrot, and vinegar mixture to skillet. Cook and stir for 3 to 4 minutes or until vinegar mixture is absorbed. Stir in the 2 tbsp hoisin sauce and mix well. Add the 1 cup cilantro or parsley. Heat, stirring, for 1 minute. Remove from the heat. Stir in the pine nuts.

Serve the mixture in lettuce leaves. Pass additional hoisin sauce and garnish with the fresh cilantro or parsley.

Yield: 16 filled lettuce leaves. Per 1 filled lettuce leaf: 16 calories, 3g fat (0 sat, 3g protein, 4g carbs, 179 mg sodium

recipe and photo from fresh foods fast

SPINACH SALAD WITH RASPBERRY VINAIGRETTE

1 1/2 cups fresh raspberries

1/2 cup sugar-free balsamic vinaigrette

3/4 tsp Stevia

8 cups packaged baby spinach

1 cup sliced cucumber

1/3 cup thinly sliced red onion

1/4 cup crumbled feta cheese

1/4 cup chopped pecans

Ground black pepper

To make dressing: combine 1/2 cup of the raspberries, vinaigrette and Stevia in a blender or mini chopper. Cover and blend until smooth. Set aside.

In a large bowl, toss together the remaining 1 cup raspberries, spinach, cucumber, onion and half the dressing. Spoon the mixture onto a platter or divide among 8 plates. Top with the cheese and pecans. Season with the pepper. Serve the remaining vinaigrette on the side.

Yield: 8 servings

Recipe and photo Sandra Lee

 

GOOD OLD-FASHIONED CHERRY PIE

For those special occasions that call for pie or those times when you just crave a slice of pie! Remember this is a dessert, one slice a day! Share with family and friends or take when you are asked to bring a dish or dessert to other occasions. This way you will know there is a dessert you can have, too.  Most diabetics can fit this into their diets occasionally. If you can't, sorry about that

pastry for a 2-crust pie (made without sugar)

2 cans (15-oz each) pitted tart cherries

1 cup Splenda Granulated

3 tbsp cornstarch

2 tsp white whole wheat flour or almond meal/flour

2 tsp lemon juice

1/4 tsp vanilla extract

1/4 tsp almond extract or flavoring

3 to 4 drops liquid red food coloring, optional

pinch of salt

EGG WASH: 1 egg, beaten with 1 tbsp water

Preheat oven to 425 degrees.

Make the egg wash.

Line a 9-inch pie plate with pastry; brush entire bottom and sides of crust with egg wash.  Reserve remaining egg wash.  Refrigerate until ready to fill.

Drain the cherries; reserve the juice and set cherries aside.

In a 2-quart saucepan combine the Splenda, cornstarch, flour, and reserved cherry juice.  Cook mixture over medium heat, stirring constantly, until mixture comes to a slow boil.  Cook for 1 minute; remove from heat

Add the lemon juice, vanilla extract, almond extract, food coloring - if using, and salt; stir to combine well.  Fold in the cherries and pour into the chilled crust.  Top pie with a top crust or lattice crust strips, turning edges under and crimping to seal.  Brush top crust with remaining egg wash and cut air slits in top if using a solid crust. 

Use a pie shield or cover edges with a loose foil rim to prevent edge of crust from getting too brown.  Bake at 425 degrees for approximately a half hour or until crust is golden and filling is bubbly.

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SWEET AND SOUR BEEF AND CABBAGE

1 1/2 lbs lean ground chuck

1/2 cup chopped onion

1/2 cup sliced celery

1/2 cup chopped green bell pepper

2 tbsp dried parsley flakes

3/4 tsp salt

1/4 tsp garlic powder

1/4 tsp black pepper

1 medium head of cabbage, cored, cut into 6 wedges (I cut mine up rather than wedges)

1/2 cup tomato sauce

1/4 cup vinegar

1 tbsp Splenda brown sugar blend

In a large skillet, over medium heat, cook the ground chuck, onion, celery, and bell pepper until the meat is browned and the veggies are tender. Drain in a colander and rinse with hot water. Wipe the skillet with paper toweling to remove excess grease. Return the mixture to the skillet. Sprinkle the parsley flakes, salt, pepper and garlic powder over the mixture. Arrange the cabbage wedges over the mixture. Combine the tomato sauce, vinegar, and Splenda brown sugar blend; stir until well blended. Pour the sauce over the cabbage and meat mixture. Cover and bring the ingredients to a boil. Reduce the heat and simmer 15 to 20 minutes. Serve immediately while hot.