GREEN BEAN BAKE

When you crave something more than 'plain old green beans' give this recipe a try. It is also good for holiday meals rather than the traditional 'soup' green bean casserole.

4 tbsp butter, divided
2 tbsp white whole wheat flour or almond meal flour
1 tsp salt, optional
freshly ground black pepper, to taste
1 tsp Splenda or your favorite sweetener
1 tbsp grated onion
3/4 cup low-fat sour cream
2 cans (14.5-oz each) French-style green beans
1 cup part skim mozzarella cheese, grated
3/4 cup cornflakes cereal, crushed

Preheat oven to 350 degrees.

Melt 2 tablespoons of the butter in a 2-quart saucepan over medium heat. Stir in the flour, salt, pepper, Splenda, and onion. Add the sour cream and simmer 1 to 2 minutes or until thickened. Fold in the green beans.

Spray and 1 1/2-quart casserole dish with nonstick cooking spray. Layer the bean mixture and the cheese in the dish, ending with cheese on top.

Melt the remaining 2 tablespoons of butter and pour over the top of casserole. Sprinkle the cornflakes over the top.

Bake uncovered at 350 degrees for 30 minutes.

Yield: 4 to 6 servings.

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CHICKEN DRUMSTICKS

Do you ever long for a tasty piece of old-fashion fried chicken?  If so, give these chicken drumsticks a try.

1/3 cup canola or olive oil
1/4 cup white whole-wheat flour or brown rice flour
1/2 tsp salt
1/2 tsp paprika
1/4 tsp black pepper
2 lbs chicken legs

Preheat oven to 425 degrees.

In a paper bag combine the flour, salt, paprika, and pepper; add chicken legs, 3 at a time, and shake bag to coat chicken legs.  Arrange chicken in  a single layer in a 9 x 13 x 2-inch baking pan or dish. Drizzle the oil over the chicken.

Bake chicken at 425 degrees for approximately 45 minutes or until cooked through.

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SALAD WITH ORANGES & TOASTED WALNUTS

1 cup walnuts, roughly chopped

2 navel oranges
2 tbsp red wine vinegar
1 tbsp Dijon mustard
salt to taste
freshly ground black pepper to taste
1/3 cup olive or canola oil
1 large head escarole (or other lettuce greens), torn into pieces
1 small red onion, sliced thin
6-oz blue cheese, crumbled into chunks
1/2 cup or sunflower seeds, optional

Preheat oven to 375 degrees.

Spread the walnuts out in a single layer on a rimmed baking sheet; roast, tossing occasionally, until fragrant. This will take about 6 to 8 minutes.  Transfer to a bowl to stop the cooking process.

While the walnuts toast, peel the oranges and cut into segments.

In a small bowl, whisk the vinegar, mustard, sat and pepper together.  While whisking constantly, add the oil.

In a large bowl, gently toss the lettuce, onion, walnuts, and oranges.

Just before serving time, drizzle the salad with the vinaigrette and toss gently just to coat.

Sprinkle the cheese and seeds, if using, over the salad.

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SWEET AND SPICY NUTS

Nuts are good snack food for diabetics.

1 lb mixed nuts
2 tbsp packed Splenda brown sugar blend
2 tbsp Splenda granular
1/2 tsp ground cinnamon
1/4 tsp cayenne pepper
1/2 tsp kosher salt
1 large egg white
1 tbsp water

Preheat oven to 350 degrees.

Spread nuts on a rimmed baking sheet and bake at 350 degrees for 10 minutes.

Reduce temperature to 325 degrees.

In a small bowl combine the Splendas and spices.

In a large bowl, beat the egg white and water together until frothy.  Add the nuts and toss to coat well.  Toss nuts with the Splenda mixture to coat.

Place nuts in a single layer on a cookie sheet that has been lined with parchment paper.  Bake, stirring occasionally, 15-20 minutes until the coating is set.

Allow to cool on baking sheet then separate with a fork as they cool.

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CRANBERRY-ORANGE SAUCE

1 teaspoon cornstarch

• 1 cup SPLENDA^® No Calorie Sweetener, Granulated
• 1/2 cup water
• 3 cups fresh or frozen cranberries
• 1 medium orange, peeled and sectioned
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• Combine cornstarch, SPLENDA^® Granulated Sweetener and water in a medium saucepan, stirring until SPLENDA^® Granulated Sweetener and cornstarch dissolve. Stir in cranberries and orange sections; bring mixture to a boil, stirring constantly, over medium-high heat. Reduce heat, and simmer, stirring often, 5 minutes or until cranberry skins begin to pop and mixture begins to thicken. Set aside to cool. Cover and chill at least 3 hours.

Note: This is my favorite diabetic cranberry sauce.  I got this recipe from Splenda.

SWEET POTATO PIE

1 1 lb sweet potato

1/2 cup salt-free butter, softened
1 cup Splenda granular
1/2 cup low-fat milk
2 eggs
1/2 tsp ground nutmeg
1/2 tsp ground cinnamon
1 tsp vanilla extract
1/2 tsp lemon extract
1 (9-inch unbaked pie shell

Clean sweet potato and leave whole and in the skin.  Boil 40 to 50 minutes until tender. Drain water from potato, run cold water over potato until cool enough to handle.  Peel skin from potato.

Break the potato up in a bowl and add the butter; using an electric mixer, mix well.  Add the remaining ingredients (except shell) and mix together well.

Pour the potato mixture into the unbaked shell.

Bake at 350 degrees for approximately 1 hour until a knife inserted in the center comes out clean.  This pie will puff up like a souffle and then fall as it cools.  This is normal.

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Serve topped with whipped cream, if desired.

EGG SALAD

8 hard-boiled eggs

1/2 cup low-fat mayonnaise (I use olive oil mayo)
2 tsps curry powder
2 tbsps black olives, finely chopped
2 tbsps green onion, finely chopped
salt to taste
pepper to taste

Peel eggs and chop; place in a mixing bowl.  Add the remaining ingredients and toss to coat eggs well.

Serve on plain or toasted whole-wheat, other whole-grain bread or the low carb bread of your choice with lettuce, tomatoes, bean sprouts or other garnishes. May also be served on a lettuce leaf without bread.

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BACON PEPPER JACK CHICKEN

This recipe makes two servings.  Multiply for serving more.

2 boneless skinless chicken breast halves
1/4 tsp seasoned salt
2 tbsp canola or olive oil
3 strips cooked bacon
1/4 cup sliced onion
1/4 cup sliced fresh mushrooms
3-oz shredded Pepper Jack cheese
1 tbsp grated Parmesan cheese

Heat oil in a skillet over medium-high heat.

Sprinkle the seasoned salt over the chicken pieces; place in the skillet in the hot oil and cook 6 to 8 minutes or until cooked through.  Remove chicken from skillet.

In the same skillet, saute the onion and mushrooms until tender; push to one side.

Return the chicken to the skillet and top with the onion and mushrooms.  Add the crumbled bacon and Pepper Jack cheese.  Cover skillet and let stand 2 to 3 minutes or until the cheese has melted.

Sprinkle with the Parmesan cheese before serving.

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PUMPKIN-RAISIN-NUT COOKIES

3 cups whole wheat pastry flour

4 tsps baking powder
1 tsp salt
1 tsp baking soda
1 tsp ground cinnamon
1/2 tsp ground nutmeg
3/4 cup Splenda granulated
1 can (15-oz) solid-pack pumpkin
1 ripe banana, mashed
1 cup soy milk (or water)
1/2 cup raisins
1/2 cup chopped walnuts

Preheat oven to 350 degrees.
Spray baking sheets with nonstick cooking spray; set aside.

Mix the flour, baking powder, salt, baking soda, cinnamon, nutmeg, and Splenda together in a large mixing bowl.  Add the pumpkin, banana, milk, raisins, and walnuts.  Mix just until combined.

Drop batter by tablespoonfuls onto prepared baking sheets and bake at 350 degrees for 15 minutes or until lightly browned.

Using a spatula, remove cookies to wire racks to cool completely.  May be stored in an airtight container.

Yield: approximately 3 dozen cookies.

Personal note: I eleminate the raisins. I just don't like them but also they add sugar content.

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SWEET-SOUR BEAN SALAD

1 can (15-oz) cannellini beans, rinsed and drained

1/4 cup chopped green bell pepper
2 green onions, thinly sliced
3 tbsp canola or olive oil
2 tbsp vinegar
1 tsp Splenda granulated
1/4 tsp salt
Dash of freshly ground black pepper

In a bowl combine the beans, bell pepper, and green onions.

In a small bowl combine the oil, vinegar, Splenda, salt, and pepper; pour over the bean mixture and toss to coat.

Cover and refrigerate at least an hour before serving.

Serve with a slotted spoon.

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