OLD-FASHIONED-STYLE SUGAR-FREE LEMONADE

2/3 cup water

1/2 cup Splenda granular
1 cup fresh squeezed lemon juice (about 6-8 lemons)
4 to 6 cups cold water to taste

In a large glass measuring cup, combine 2/3 cup water and the Splenda. Heat in the microwave for 2 minutes on high. Using caution, remove from microwave and stir the mixture to see if Splenda is completely dissolved. If not, return to microwave and heat an additional 45-60 seconds. Fill a pretty, large pitcher with ice. Pour lemon juice over the ice. Add the Splenda mixture and stir well. Add 4 cups (1-qt) of cold water. Stir well to blend. Taste and add additional water to suit your taste.

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PICANTE CHICKEN CASSEROLE

4 tsp olive oil

1/2 cup sliced green onions
2 cups sliced fresh mushrooms
1 can (8-oz) diced canned green chilies, drained
1 1/2 cups mild picante sauce (watch sugar content)
3/4 lb skinless boneless chicken breasts, cooked and shredded
2 cups cooked brown rice*
6 tbsp sour cream
4-oz shredded cheddar cheese
paprika, optional

In a skillet, heat the olive oil over medium-high heat. Add green onions and mushrooms cooking until tender. Stir in the chilies and cook for a couple of minutes. Add the picante sauce and cook for 5 minutes, stirring constantly.

Place the chicken in the bottom of a 10-inch baking dish that has been sprayed with nonstick cooking spray. Reserve a half cup of the picante mixture; set aside. Pour the remaining picante mixture over the chicken.
*Bake in a 350-degree oven for 30 minutes.

Combine the reserved half cup of the picante mixture with the brown rice and sour cream. Spread mixture over top of the chicken. Sprinkle the shredded cheddar over the top of the rice mixture. Sprinkle with some paprika, if desired. Return to the oven and bake an additional 5 minutes to melt cheese.

*Cauliflower rice may be used.

Yield: 4 servings.

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BURRITO BURGERS

1 cup (1/2 of 15-oz can) refried beans

1 can (4-oz) mild green chilies, drained and chopped
1/4 cup chopped onion
1/2 tsp salt
1 1/2 lbs ground beef (ground chicken or turkey may be substituted)
4 slices American cheese
8 whole-wheat (or your favorite low-carb version) tortillas
1 cup chopped lettuce
1 medium tomato, chopped

In a large bowl combine the beans, 2 tablespoons of the chilies, the onion, and salt until mixed well. Add the ground beef to the bean mixture and mix well. Shape into 8 even sized patties. Cook on grill until of the desired doneness. Place 1/2 slice of the cheese atop each meat patty.

Heat the tortillas on the grill just until warmed. Put a burger on half of each tortilla. Wrap tortilla over burger and serve with the lettuce and tomato for garnish.

Yield: 8 servings

 Note: File Photo

ROASTED SALMON WITH TOMATOES AND GARLIC

4 salmon steaks

1 large clove garlic, minced
1 pint grape or cherry tomatoes
1/4 small onion sliced thin, optional
1 1/2 tbsp fresh chopped thyme
salt to taste
2 tsp extra-virgin olive oil
fresh ground black pepper to taste

Preheat oven to 425 degrees.
 Line a baking pan with foil and spray with nonstick cooking spray.

In a medium bowl toss the tomatoes with the garlic, , onion - if using, 1 tablespoon of the thyme, salt, pepper, and olive oil. Spread mixture on the prepared foil-lined baking sheet and bake for 10 minutes. Remove from oven and push the tomato mixture to one side of the pan. Add the salmon steaks to the other side of the pan, sprinkle with additional salt and pepper to taste and the other 1/2 tablespoon of the thyme. Return pan to oven and bake 10 to 15 minutes until the salmon is cooked through. Remove salmon to serving plate and spoon tomatoes and juices over the top.

Note: File Photo

NO SUGAR ADDED PINEAPPLE CHEESECAKE

 Note: This is a dessert and should be treated as such. It may be fine for some diabetics and off limits to others. You know what your body can handle. You decide if it is right for you.

1 can (20-oz) crushed pineapple in its own juice

2 pkg unflavored gelatin

1/2 cup hot water

1 1/3 cup nonfat dry powdered milk

2 packets sugar substitute - I use Sp1lenda or Stevia

2 tsp vanilla extract

1/2 tsp lemon juice

1/2 tsp butter flavoring

Drain pineapple, saving the juice. Place the pineapple and 1/2 of the juice in a blender container. Add the gelatin and hot water, blend 2 minutes. Add the milk powder, remainder of the pineapple juice, sugar substitute, vanilla, lemon juice and butter flavoring. Blend for 3 minutes. Pour into a 10-inch round pan. Sprinkle the top with some cinnamon, if desired.

Refrigerate at least 1 hour before serving.

BROCCOLI RAISIN SALAD

1 bunch fresh broccoli, broken into florets

1/2 cup golden raisins (omit if necessary)
1 small red onion, chopped
1/2 cup fat-free mayonnaise* (not salad dressing-too sweet)
1 tbsp vinegar
2 tsp Splenda granular
3 strips cooked bacon, broken into bite-sized pieces
2 tbsp toasted sunflower seeds

Combine the broccoli florets, raisins-if using, and onion in a large bowl. 

In a small bowl combine the mayonnaise, vinegar, and Splenda until well blended.  Pour the dressing over the broccoli, toss to coat, and refrigerate until serving time.  Before serving, toss gently and sprinkle with the bacon pieces and sunflower seeds.


*I only use olive oil mayo. You could substitute plain yogurt or plain Greek yogurt.

Note: File Photo

GOLDEN BAKED CHICKEN BREASTS

2 chicken breasts, split and skinned

4 teaspoons butter at room temperature
1 tablespoon instant minced onion
1/2 tsp garlic salt
1/4 tsp paprika
Chopped fresh parsley for garnish, if desired

Preheat oven to 425 degrees.

Place the chicken breasts in an ungreased square baking pan or dish. Spread one teaspoon of butter over each piece of chicken then sprinkle with the onion, garlic salt, and paprika. Bake at 425 degrees, uncovered, for 30 to 35 minutes until juices run clear when pricked with a fork.

To serve, sprinkle with parsley, if desired.

 Note: File Photo

ONION BAKED PORK CHOPS

1 envelope Golden Onion Soup Mix

2/3 cup dry breadcrumbs (be sure to use whole-grain diabetic-friendly bread)
2 large eggs, beaten
8 pork chops, 1/2-inch thick
1 to 2 tablespoons melted butter

Preheat oven to 350 degrees.

Combine the dry soup mix with the breadcrumbs in a shallow bowl. Put the beaten eggs into another shallow bowl. Dip the pork chops in the eggs then into the breadcrumbs. Coat chops well. Place the chops in a lightly greased 9 x 13-inch baking pan. Drizzle with melted butter. Bake for 1 hour or until the chops are cooked through, turning once.

   

This is a file photo for reference only.

SHRIMP AND VEGETABLE KEBABS

1 lb large peeled shrimp, peeled and deveined

1 bottle (16-oz) lowfat, sugar-free Italian salad dressing
1/3 cup low-sodium soy sauce
1 tbsp hot pepper sauce
1 tbsp lemon juice
3 small zucchini
8 small white onions, peeled
1 can (8-oz) pineapple chunks, drained
8 large fresh mushrooms
2 tomatoes, cut into wedges

Place the shrimp in a shallow dish. Combine the salad dressing, soy sauce, pepper sauce, and lemon juice in a medium bowl. Whisk together until well blended. Reserve half of the sauce; set aside. Pour the remaining sauce over the shrimp. Refrigerate and marinate for up to 2 hours.

Preheat broiler. Soak 8 wooden skewers. Cut the zucchini into 1 1/3 inch slices.

Drain the shrimp and discard the marinade.

Alternately thread the shrimp, zucchini, onions, pineapple, mushrooms, and the tomato wedges onto the presoaked skewers.

Broil the kebabs, turning several times and basting with the reserved sauce, for 6 minutes or until the shrimp turns pink. Serve immediately.

 Note: This is a file photo used for reference only.

This is not this recipe.

RASPBERRY WHIP DESSERT

1 pkg (8-serving size) sugar-free raspberry gelatin mix

1 1/2 cups boiling water 

1 cup cold water

Ice cubes

1 carton (8-oz) sugar-free whipped topping, thawed

In a heat-proof bowl, stir boiling water into the gelatin mixture. Stir until gelatin is completely dissolved!

Mix the cold water and ice cubes to make 2 cups. Add cold mixture to gelatin and stir until slightly thickened, discard any remaining ice.

Refrigerate at least 2 hours or until firm. When serving, garnish with the remaining whipped topping and a fresh raspberry, if desired.

file photo for reference