DIABETIC-FRIENDLY PASTA PRIMAVERA

Note: This recipe may not work for all diabetics. But for those who have their blood sugar under control and have a pasta craving, give this a try. You can improve the nutritional numbers by using your favorite low-carb pasta or zucchini noodles. You can also substitute chicken broth for the vegetable broth to add more protein. And only one serving, remember quantity counts!

6-oz whole-wheat thin spaghetti
2 tbsp canola oil
1 garlic clove, chopped
1 cup thinly sliced carrots
1 cup thinly sliced onion
1 cup frozen baby peas, rinsed and drained
1 cup frozen artichoke hearts, thawed
1/4 cup vegetable broth
1/2 cup chopped basil
1/4 cup grated Parmesan or Romano cheese
freshly ground black pepper as garnish

Cook the spaghetti according to the package directions; reserve a half cup of the cooking water and drain.

Heat the canola oil in a deep and wide nonstick skillet over medium-high heat for a minute.  Add the garlic, carrots, and onion; cook, stirring, for 5 minutes until the vegetables start to soften.  Add the peas and artichoke hearts; cook, stirring, for a couple of minutes, just until heated.  Add the vegetable broth and keep warm over low heat.

Add the spaghetti and basil to the skillet and toss to combine.  Add some of the reserved spaghetti water to moisten, if needed.  Allow the flavors to blend for 1 minute.  Add the cheese and toss.  Serve immediately sprinkled with the pepper, if desired.

Yield: 4 servings
Per serving: Approximately 300 calories, 45 g carbs, 12 g protein, 8 g fiber

CHOCOLATE PEANUT BUTTER CUPCAKES

3/4 cup white whole-wheat flour
1/2 cup whole-wheat pastry flour
1/2 cup unsweetened cocoa powder
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1 large egg
4 egg whites
1/4 cup granulated sugar*
1/2 cup Splenda granulated
3 tbsp canola oil
1 tsp vanilla extract
1 1/2 cups plain low-fat Greek yogurt
3/4 cup peanut butter
3/4 cup powdered sugar**
1 block (3-oz) fat-free cream cheese
1/4 cup fat-free evaporated milk

Preheat oven to 350 degrees.
Line 24 muffin cups with paper cupcake liners or spray with nonstick cooking spray.

Whisk the two flours, cocoa, baking soda, baking powder, and salt together in a bowl; set aside.

Beat the egg, egg whites, granulated sugar, and Splenda in a large mixer bowl using an electric mixer on high for 5 minutes.  Beat in the oil and vanilla extract.  Alternately add the flour mixture and the yogurt beating on low speed just until incorporated.

Divide the batter evenly among the prepared muffin cups filling only about halfway.  Bake for 15 minutes or until a wooden toothpick inserted in the center comes out clean.  Remove to wire racks and cool completely.

To make the frosting: Whisk the peanut butter, powdered sugar, cream cheese, and milk in a mixing bowl until well blended.  Spread a tablespoon of frosting over the top of each cupcake.

*Use an additional 1/4 cup of Splenda instead of sugar if you have trouble controlling your blood sugar.

**You will find a recipe for making sugar-free powdered sugar on this blog.Also, some have told me they use Swerve. I have never tried it so cannot recommend it one way or the other.

Remember quantity is the key to desserts! 1 cupcake per day. Freeze the remaining ones for later or share with family and friends!

GREEK SHRIMP SALAD

1 russet potato, cut into 1-inch cubes
2 tsp finely chopped fresh oregano
canola oil nonstick cooking spray
6 tsp lemon juice
2 tbsp olive oil
1/2 tsp flaxseed oil
1 garlic clove, minced
1/2 lb cooked, peeled, and deveined large shrimp
1/2 small cucumber, halved lengthwise and sliced
1 cup cherry tomatoes, halved
1/2 small red onion, sliced
3 cups shredded romaine lettuce

Preheat oven to 425 degrees.

Place the potato cubes on a cookie sheet that has sides.  Sprinkle with half the oregano and 1 teaspoon of the lemon juice.  Spray with canola oil cooking spray, turning to coat both sides.  Roast at 425 degrees, turning once during cooking, for 15 to 20 minutes until lightly browned and tender.

Whisk the remaining lemon juice, olive oil, flaxseed oil, garlic, and remaining oregano together in a  bowl.  Pour half of the mixture into a separate bowl.

Add the shrimp to one bowl of dressing.  Place the tomatoes, cucumber, and onion into the other bowl. Toss both to coat ingredients.  Let stand 10 minutes.

Divide the lettuce evenly onto 2 serving plates.  Top with the shrimp, veggie mixture, and potatoes.

COCONUT RICE PUDDING WITH RASPBERRIES

1/2 cup instant brown rice
1 1/2 cups water
4 tbsp nonfat dry milk
2 tsp honey
1/4 tsp coconut extract
1 cup fresh or frozen, thawed, raspberries

Combine the rice and the water in a microwave-safe bowl; stir to combine.  Cover with plastic wrap, punch a small hole to vent, and microwave on high power 5 minutes.  Reduce power to medium and microwave another 3 minutes.

Remove bowl from microwave, leave plastic wrap in place, and let stand 5 minutes or until the rice is softened.  Carefully remove the plastic wrap away from you, allowing any steam to escape.  Stir in the milk, honey, and extract until well blended.  Gently fold in the raspberries.

Yield: 2 servings
Per serving: 170 calorie, 35 grams carbs, 6 grams protein, 1 g fat, o g saturated fat, 0 mg cholesterol, 60 mg sodium, 5 g fiber, 135 mg calcium, 80 mg omega-3s

TACO FLAVORED BAKED CHICKEN

1 cup white whole-wheat flour
2 packets taco season mix
1/2 tsp salt
2 large eggs
2 tbsp milk
2 frying chickens (about 3 1/2 lbs each), cut up

Combine the flour, taco seasoning mix and salt in a large resealable plastic bag with a zip top.

In a shallow bowl, beat the eggs and milk together.  Dip the chicken pieces in the egg mixture then place in the plastic bag (a couple of pieces at a time) and shake to coat. 

Place the chicken bone side down on a greased cookie sheet that has sides.  Bake uncovered at 350 degrees for 55 to 60 minutes until the juices run clear when pricked with a fork.

Serves 10 to 12.

Note: May substitute your favorite low-carb flour-type product for the flour. Diabetics should never use the usual bleached white flour.

CARAMELIZED PINEAPPLE

1 tbsp butter
2 cups fresh pineapple chunks
2 tbsp Splenda Baking Blend
vanilla sugar-free frozen yogurt
ground cinnamon, optional (but very important to a diabetic's diet)

Spray a baking sheet that has sides with nonstick cooking spray and set aside.

In a large nonstick skillet, heat the butter over medium-high heat.

In a large mixing bowl toss the pineapple and Splenda together; add to the skillet.  Cook pineapple over medium heat until beginning to brown, approximately 7 minutes.  Cook another 2 to 4 minutes, or until golden brown, stirring and turning pineapple occasionally.  Spread on the prepared baking sheet.  Cool for 5 minutes.

Spoon the pineapple into dessert dishes and add a couple tablespoons of the frozen yogurt for serving.  Sprinkle with the cinnamon if desired.  (It is always a good idea to add cinnamon to diabetic desserts as it is a blood sugar stabilizer.)

Note: This is a file photo.

I do not recommend this to anyone dealing with out-of-control blood sugar issues. If you have really high blood sugar issues, I would change the Splenda baking blend to plain Splenda and definitely add a generous sprinkling of cinnamon.

MARINATED FLANK STEAK

1/4 cup soy sauce (I suggest lite or low-sodium soy sauce)
2 tbsp canola oil
2 tbsp tomato paste
1 garlic clove, minced
3/4 tsp dried oregano
3/4 tsp pepper
1 lb beef flank steak

In a large resealable plastic bag, combine the soy sauce, canola oil, tomato paste, garlic, oregano, and pepper.  On both sides of the steak, cut a diamond pattern about 1/8-inch thick.  Place the steak in the bag with the marinade; seal bag and turn to coat the steak.  Refrigerate several hours or overnight.

Drain marinade from the steak and discard marinade.  Place the steak on broiler pan and broil 4-inches from the heat for approximately 8 minutes per side.  Meat should reach 140 degrees for a rare steak, 160 degrees for medium, and 170 degrees for well done.

Garnish plate as desired.

Yield: 4 servings
Per serving: Approximately 208 calories, 12 g (4 g sat.) fat, 54 mg cholesterol, 531 mg sodium, 1 g carbs, 23 g protein, only a trace of fiber.
Diabetic exchanges: 3 lean meat, 1 fat

 

Note: File Photo

CHICKEN CILANTRO WRAP

Sauce:
2 tbsp n0-sugar-added raspberry fruit spread
2 tbsp reduced-sodium soy sauce
1/8 tsp red pepper flakes

Place fruit spread in a small micro-safe bowl; microwave on high 15 seconds or until starting to melt.  Stir in the soy sauce and pepper flakes; set aside.

2 tsp canola oil
3 cups thinly sliced or shredded purple cabbage
1 1/2 cups fresh asparagus spears, trimmed and cut into half-inch pieces
1/2 cup thinly sliced carrots
1 cup chopped green onions, tops included
1/4 cup chopped fresh cilantro
1/4 cup toasted peanuts
1 cup cooked and diced chicken
4 whole-grain (6-inch) flour tortillas (Or your favorite low-carb wrap. A large lettuce leaf is also a good choice.)

Heat the oil in a large skillet over medium-high heat until hot.  Add the cabbage, asparagus, and carrots.  Cook, stirring constantly, for 2 minutes.  It is best to do this with two stirring utensils, one in each hand.  Add the onions and cook another 2 to 3 minutes until the cabbage is slightly wilted, stirring constantly.  Remove from the heat and spoon equally onto the 4 tortillas.  Top each mixture with a tablespoon of sauce, a tablespoon of peanuts and 1/4 cup of the chicken.  Fold over the sides, overlapping.
Yield: 4 servings

 

Note: File Photo

DOUBLE MEAT SPAGHETTI SAUCE

1 lb lean ground beef
1 lb Italian sausage links, cut into bite-size pieces
2 garlic cloves, minced
1 large onion, chopped
2 cans (15-oz each) tomato sauce*
1 can stewed tomatoes
1 can (6-oz) tomato paste
3/4 cup water
1 can (4-oz) mushroom stems and pieces, drained
1/2 cup green, stuffed olives, optional
2 tsp Italian seasoning
1 1/2 tsp Worcestershire sauce
1 tsp Splenda Granulated
1/2 tsp chili powder
1/4 tsp dried oregano
1/4 tsp celery salt
1 bay leaf
Hot cooked thin whole-wheat spaghetti, or low-carb pasta of your choice, for serving

In a Dutch oven or stockpot, cook the ground beef with the sausage garlic, and onion over medium heat.  Cook until the meat is no longer pink and drain well.

Return meat mixture to pot and add the tomato sauce, stewed tomatoes, tomato paste, water, mushroom pieces, olives-if using, Italian seasoning, Worcestershire sauce, Splenda, chili powder, oregano, celery salt, and bay leaf.  Stir together to combine well.  Bring sauce to a boil; reduce heat and simmer uncovered for 45 minutes or more until the sauce reaches the thickness you like.

Remove bay leaf and serve the sauce over the cooked spaghetti.

*Check the tomato products you buy and purchase the ones with the lowest sugar and salt contents.

Yield: 8 to 10 servings.

Note: File Photo

ZUCCHINI & PEPPER SHRIMP

1/2 lb raw peeled and deveined shrimp
1 medium zucchini, cut in half lengthwise; cut into 1/2-inch slices
1 small red bell pepper, cut into bite-size chunks
8 green onions, trimmed down to mostly the white

Coat 4 skewers with nonstick cooking spray and thread the ingredients on the skewers alternating, shrimp, zucchini, pepper, onion.

Sauce:
2 tsp grated lemon rind
2 tbsp lemon juice
2 tbsp extra-virgin olive oil or canola oil
2 medium garlic cloves, minced
dash of red pepper flakes
1/2 tsp fresh rosemary
1/2 tsp salt

Combine all sauce ingredients together in a small bowl; set aside.

Preheat grill to high; coat rack or grill pan with nonstick cooking spray.  

Spray a light coating of the cooking spray over the skewered ingredients.  Grill 2 minutes on each side or until shrimp turns pink and is cooked through. 

To serve, place on serving platter and pour the sauce evenly over all.

Note: File Photo