MINI BROCCOLI FRITTATAS

1 small bunch broccoli (about 1/2 lb)

10 large eggs
1 teaspoon freshly ground black pepper
1/2 teaspoon salt
1/2 teaspoon red pepper flakes
3 cups grated low-fat sharp cheddar cheese
1/3 cup minced fresh parsley

Preheat oven to 375 degrees.

Very lightly spray 24 mini muffin cups with nonstick cooking spray.

Cut down broccoli into small florets. (You can save the stems to add to soups and/or casseroles if you don't want to waste them. Do not use them in this recipe.)

Place broccoli in a large saucepan and cover with water; bring to a rolling boil. Cook until broccoli is bright green but is still crisp. Drain in a colander, rinse and drain again. Be sure broccoli is drained well.

Whisk the eggs with the salt, pepper, red pepper flakes until combined. Give one last good whisk and pour into a pitcher with a good pouring spout.

Into each muffin cup place about 1 1/2 tablespoons of the cheese and a little broccoli. Gently pour the egg mixture into the muffin cups but do not fill to the brim as the frittatas will puff up during baking.

Place on the middle oven rack and bake 12 to 15 minutes until set.

Remove from oven and allow to cool a few minutes then remove from pan. Use a thin knife to loosen if needed. Place mini frittatas on a plate and sprinkle with the remaining cheese and the parsley.

This recipe is great for appetizers or as a brunch item.

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SHAKSHUKA WITH FETA

3 tbsp olive oil

1 medium-sized onion, finely chopped

2 large red bell peppers, seeded and diced

4 garlic cloves, finely chopped

1 tsp ground cumin

1/4 tsp kosher salt

1/4 tsp black pepper

2 tsp harissa

2 tbsp tomato paste

5 large ripe tomatoes OR 1 can (28-oz) crushed tomatoes

5-oz feta cheese

4 large eggs

Chopped cilantro, for garnish

1 avocado, sliced, optional

Preheat oven to 375-degrees.

In a cast iron pan or a shallow Dutch oven, heat olive oil over medium heat. Add onion to the pan and stir for 2 minutes.

Add bell peppers, garlic, cumin, kosher salt, black pepper, harissa and tomato paste. Cook for 8-10 minutes, until pepper have softened.

Add the tomatoes and cook on simmer for another 10 minutes. Crumble feta cheese over the tomato mixture. Make four dips in the sauce and carefully crack the eggs into the holes.

Transfer the pan to the oven and bake for 8-10 minutes, depending on how runny you want the yolks. Garnish with the cilantro and the sliced avocado, if desired.

Yield: 4 servings

recipe basics first for women 2024, file photo for reference

 

BAKED SAUSAGE AND VEGGIES

A friend shared this recipe with me. It is a good way for us diabetics to have a few tasty potatoes once in awhile. I recommend cutting back a potato to only two or better yet use 3 unpeeled red potatoes.

1 lb. Italian sausage (mild or hot)
3 potatoes cut into large chunks
2 carrots, peeled and cut up
1 stalk celery, chopped
1 medium onion, chopped
1 yellow squash cut into large chunks
1 red bell pepper, chopped
1 tsp. salt
1 tsp. dried basil
1 1/2 tsp. Italian seasoning
1/2 tsp. garlic powder
olive oil

Lightly spray a casserole dish with cooking spray. Add in the cut up veggies, pour in a little olive oil and sprinkle the seasonings in. Using your hands toss to coat all the veggies. Place the sausage across the top and cover with foil. Bake at 400 degrees for 1 hour 15 minutes. Remove and uncover, return to the oven to brown the sausage for 15 minutes, turn sausage to brown the other side an additional 15 minutes. 

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CHICKEN BREASTS WITH MUSHROOM CREAM SAUCE

2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed (see Tip)

• 1/2 teaspoon freshly ground pepper
• 1/4 teaspoon salt
• 1 tablespoon canola oil
• 1 medium shallot, minced
• 1 cup thinly sliced shiitake mushroom caps
• 2 tablespoons dry vermouth, or dry white wine (or chicken broth)
• 1/4 cup reduced-sodium chicken broth
• 2 tablespoons heavy cream
• 2 tablespoons minced fresh chives, or scallion greens

1. Season chicken with pepper and salt on both sides.
2. Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
3. Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.

• Tip: It's difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the “tender”—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers.
• Yield: 2 servings
• Per Serving: 275 calories; 15 g fat (5 g sat, 7 g mono); 84 mg cholesterol; 5 g carbohydrates; 25 g protein; 1 g fiber; 373 mg sodium; 370 mg potassium.

Exchanges: 1 vegetable, 3 lean meat, 2 fat

Source: Eating Well

CITRUS PUNCH

1 pkg (4-serving size) sugar-free orange gelatin

1/2-gallon sugar-free orange sherbet
2 bottles (2-liter size) sugar-free ginger ale, chilled
1 orange cut into thin slices for garnish, if desired
Extra scoops of sherbet to float on top, if desired

Mix the dry gelatin and the sherbet together until gelatin is dissolved. Pour into a punch bowl and stir in the chilled ginger ale.

Garnish with the thin oranges slices or sherbet, if desired.

Yield: Approximately 20 servings

Lime or lemon could be substituted for any or all of the orange products.

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DR. PEPPER BROWNIES

This is a recipe I got off the internet probably a dozen years ago. I had moved on and forgot about it. When I came across it the other day, I thought I would repost and try making them next week.

4 large eggs
1/2 cup Diet Dr. Pepper (or Dr. Pepper Ten)
1/2 cup baking cocoa powder
1 cup unsweetened chocolate chips, divided
1/4 cup chopped pecans

Preheat oven to 350 degrees.
Line a 9-inch loaf pan with parchment baking paper; set aside.

Beat eggs with an electric mixer until doubled in quantity.

Add Dr. Pepper and cocoa powder; mix together well.

Fold in 1/2 cup of the chocolate chips. Pour batter into the prepared pan.

Bake at 350 degrees for 20 minutes.

When brownies are only slightly cool melt the remaining half cup of chocolate chips; pour over brownies. Sprinkle the pecans over the top.

To serve, cut the brownies down the middle lengthwise then make 4 equal cuts crosswise creating 8 brownies.

REMEMBER, CALORIES DO COUNT!

Remember, calories do count. There is a lot more to diabetic eating than eliminating or cutting back on sugar! Make it your goal to eat 3 meals daily that are around 400 calories each and 2 snacks, 1 in the morning and 1 mid-afternoon of around 100-200 calories each. That is 1400 to 1600 calories a day. If you need more or less calories adjust proportionally. Do I do this every day? The answer is no. But it is a goal that I often accomplish. Check out this handy chart of calories and protein items. Not all protein comes from meat!

click on chart to enlarge for easier reading

ALMOND AND MIXED BERRY MUFFINS

2 1/4 cups whole wheat flour 

4 tsp baking powder

1/4 tsp ground flaxseed

1/2 tsp salt (1/4 if you have to watch your sodium intake) 

2/3 cup blueberries

2/3 cup raspberries

1 cup milk

2 eggs 

2/3 cup Stevia (sugar, if you can tolerate it)

1/3 cup canola oil

1 tsp almond extract

Preheat oven to 400-degrees. Line 12 muffin cups with paper liners.

In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix well. Add the berries and stir to coat.

In a separate bowl, combine milk, eggs, sweetener, oil, and extract. With a fork, beat mixture until smooth.

Pour the egg mixture into the berry mixture, gently mixing with a fork to moisten the dry ingredients. Do not over mix (some lumps in batter are okay). Divide batter evenly into the muffin cups and bake 20-25 minutes or until a toothpick inserted in center comes out clean. Remove from oven to a wire rack and allow to cool 5 minutes.

Yield: 2 dozen muffins Per muffin: 210 calories, 28g carbs, 5g protein I suggest eating a protein item with these muffins.

Prevention's Diabetic Diet Cookbook

NUTRITIONIST APPROVED CHILI RECIPE FOR DIABETICS

This recipe is one I received from Diabetic Connect a few years ago. They suggest serving with topping options of reduced-fat sour cream, grated cheddar cheese, scallions or green onions, and diced tomatoes. Serve with whole-grain tortillas, warmed.

1 pound beef round, trimmed and cut into 1/2-inch chunks
Salt & freshly ground pepper, to taste
1 1/2 tablespoons canola oil, divided
3 onions, chopped
1 green bell pepper, seeded and chopped
1 red bell pepper, seeded and chopped
6 cloves garlic, minced
2 jalapeno peppers, seeded and finely chopped
2 tablespoons ground cumin
2 tablespoons chili powder
1 tablespoon paprika
2 teaspoons dried oregano
12 ounces dark or light beer
1 28-ounce can diced tomatoes
8 sun-dried tomatoes, (not packed in oil), snipped into small pieces
2 bay leaves
3 19-ounce cans dark kidney beans, rinsed
1/4 cup chopped fresh cilantro
2 tablespoons lime juice

1. May cover and refrigerate for up to 2 days or freeze for up to 2 months.
2. 12 servings, 1 cup each
3. Season beef with salt and pepper. Heat 1 1/2 teaspoons oil in a Dutch oven over medium-high heat. Add half the beef and cook, stirring occasionally, until browned on all sides, 2 to 5 minutes. Transfer to a plate lined with paper towels. Repeat with another 1 1/2 teaspoons oil and remaining beef.
4. Reduce heat to medium and add remaining 1 1/2 teaspoons oil to the pot. Add onions and bell peppers; cook, stirring frequently, until onions are golden brown, 10 to 20 minutes. Add garlic, jalapenos, cumin, chili powder, paprika and oregano. Stir until aromatic, about 2 minutes.
5. Add beer and simmer, scraping up any browned bits, for about 3 minutes. Add diced tomatoes, sun-dried tomatoes, bay leaves and reserved beef. Cover and simmer, stirring occasionally, until beef is very tender, 1 1/2 to 2 hours.
6. Add beans; cook, covered, stirring occasionally, until chili has thickened, 30 to 45 minutes. Remove bay leaves. Stir in cilantro and lime juice. Adjust seasoning with salt and pepper.

Per serving: 250 calories, 31 carbs, 18 protein


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QUICK AND EASY TURNIP GREENS

2 bunches turnip greens

2 tbsp olive or canola oil

1 onion, diced

Salt and Pepper to taste

Rinse greens and blanch in boiling water 2 minutes. Drain well and chop.

Heat oil in a skillet, add onion and cook 4 minutes. Add the chopped greens and sauté 5 minutes. Season with salt and pepper.

 

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