BACON AND SOUR CREAM QUICHE

1 9-inch unbaked sugar-free pie crust

1 tbsp unsalted butter
1/3 cup finely chopped onion
2 tbsp finely diced green bell pepper
1 tbsp finely diced red bell pepper
1/2 to 3/4 cup diced fresh mushrooms
3 large eggs, lightly beaten
1 cup low-fat sour cream
6 slices bacon, fried crisp, drained, crumbled
1 1/2 cups grated low-fat Swiss cheese
1 cup grated low-fat cheddar cheese
3 or 4 twist of freshly ground black pepper
salt lightly

Preheat oven to 450 degrees.

Using a fork, poke some air holes on the inside of the crust; line with foil and bake at 450 degrees for 8 minutes. Remove the foil and bake another 5 minutes or until set and dry. Remove from oven and lower oven temperature to 350 degrees.

In a skillet, saute the onions, peppers, and mushrooms in the butter until softened.

Combine the veggies with the eggs, sour cream, bacon, cheeses, salt and pepper, beating lightly to combine well.  Pour into the crust and bake at 350 degrees for 40 minutes or until the center is set.

Allow quiche to stand for 10 minutes before cutting to serve. Add a dollop of sour cream to each serving, if desired.

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DIABETIC'S EGGNOG

1/2 cup egg substitute

1 pkg Equal or Stevia Sugar Substitute
1 can (12-oz) evaporated skim milk
3/4 cup skim or fat-free milk
1 tsp vanilla extract
1 tsp rum flavoring
ground nutmeg or cinnamon for dusting

Whip the egg substitute and sugar substitute together until blended.  Combine mixture with the two milks, vanilla extract, and rum flavoring.  Mix well!  Chill for several hours or overnight.  Pour into glasses or cups and dust the tops with the ground nutmeg or cinnamon.

Yield: 4 servings of 6-ounces each
Per serving: 118 calories, 13 g carbs, 13 g protein
Diabetic exchanges: 1 skim milk, 1/2 fat

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VEGGIE STEAK

1 lb round steak, cut into chunks

1/4 cup olive oil
3 tbsp low-sodium soy sauce
1 garlic clove, minced
1 tsp salt
1/4 cup water
1 cup green bell peppers, cut into 1-inch pieces
1 cup onion, chopped
1 cup celery, cut into 1-inch pieces
1 tbsp cornstarch
1 cup water
2 tomatoes, cut into eighths
hot brown rice for 4, for serving

Brown the beef in the hot oil in a large deep skillet; add garlic and cook until garlic looks yellow.

Add the soy sauce, salt, and 1/4 cup of water to the beef/garlic; cook 45 minutes.

Add the bell pepper, onion, and celery; cook for 10 minutes.

Stir the cornstarch into the 1 cup of water until blended; stir into the meat mixture.

Add the tomatoes to skillet and cook for 5 minutes.

Serve over the hot fluffy brown rice. If you cannot tolerate rice, use cauliflower rice.

File photo shows white rice - a diabetic no-no!

FISH STEW PORTUGUESE-STYLE

3 tbsp olive oil

2 bay leaves
2 tsp paprika (smoked or sweet)
1 small onion, sliced thin
1 small green bell pepper, sliced thin
1 can (14 1/2-oz) diced tomatoes
1 garlic clove, finely chopped
1/4 cup chopped fresh cilantro
1 cup water
Salt and pepper to taste
1 1/2 lbs skinless striped bass, cut into 2-inch chunks

Heat 2 tablespoons of the oil in a medium saucepan over medium-high heat. Add the bay leaves and paprika; cook, stirring, about 30 seconds.  Add the onion, bell pepper, tomatoes, garlic and 2 tablespoons of the cilantro; season with salt and pepper. Cover and cook until the veggies are softened, 8-10 minutes.

Add 1 cup water ; reduce heat to medium-low.

Season the fish with salt and pepper; nestle in among the veggies in the pan. Cover and simmer 5 to 7 minutes until the fish are cooked through.

Ladle stew into bowls and drizzle with the remaining olive oil and sprinkle the remaining cilantro over the stew.

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Yield: 4 servings
Per serving: 17 g carbs to 34 g protein

PINEAPPLE-PUMPKIN MUFFINS

This is my diabetic version of a Pompeian Olive Oil recipe I've had for several years.

1/3 cup Pompeian Extra Light Tasting Olive Oil

2/3 cup Splenda Granulated
2 tsp ground cinnamon
1 3/4 cup white whole-wheat pastry flour
2 tsp baking powder
1/4 tsp salt
2/3 cup low-fat buttermilk
2 egg whites (or 1/4 cup egg substitute)
1/2 can (16-oz size) solid pumpkin
2 tsp vanilla extract
1 tbsp grated orange zest
1 can (8-oz) pineapple tidbits in their own juice, drained

Preheat oven to 400 degrees.
Brush the bottoms of a 12 cup nonstick muffin pan with 1 tsp of the olive oil; set aside.

Combine 1 tablespoon of the Splenda and 1/2 teaspoon of the cinnamon together in a cup and set aside.

Whisk together the flours, baking powder, salt, and the remaining Splenda and cinnamon in a medium bowl; set aside.

Whisk the buttermilk, remaining oil, egg whites, pumpkin, vanilla, and orange zest together in another bowl. Stir in the pineapple.

Make a well in the center of the flour mixture, pour in the milk mixture and stir just until blended. Spoon batter equally into the muffin cups.  Sprinkle the cinnamon/Splenda mixture over the tops of the batter.

Bake at 400 degrees for 18 to 20 minutes or until a wooden toothpick inserted in the centers comes out clean.  Carefully remove from muffin pan and allow to cool completely on a wire rack. Garnish with orange peel, if desired.

This is my version of a Pompeian recipe.

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CLEANING WOODEN CUTTING BOARDS

This is a post from my health blog. I am sharing on my food blogs as this is important information.

Bacteria can grow in the deep knife cuts on wooden cutting boards because wood is porous and nearly impossible to clean.  A quick wipe is not enough to kill the germs on such a board.  To be sure you are getting rid of all the germs, soak wooden cutting boards in 1 tablespoon of bleach per gallon of water for at least 2 minutes.  Wash the board with hot soapy water following the soaking.

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MINESTRONE SOUP

2 tbsp olive oil

1 large onion, diced
4 garlic cloves, minced
2 celery stalks, diced
1 large carrot, diced
1 1/2 fresh or frozen green beans, in pieces
1 tsp dried oregano
1 tsp dried basil
salt and pepper to taste
1 can (28-oz) diced tomatoes
1 can (14-oz) crushed tomatoes
6 cups low-sodium chicken or beef broth
1 can (15-oz) kidney beans, drained
1/2 cup whole-grain elbow pasta
1/3 cup finely grated Parmesan cheese
2 tbsp chopped fresh basil

Heat the oil in a large soup pot over medium-high heat; add onion and cook until translucent.  Add the garlic and cook about a half minute.  Add the celery and carrot; cook until starting to soften. Stir in the green beans, oregano, and basil, salt and pepper; cook for 3 minutes.

Add both types of tomatoes and the broth; bring mixture to a boil. Reduce heat to medium low and simmer for 10 minutes. Stir in the beans and pasta; cook until veggies and pasta are tender, about 10 minutes or so.

Ladle soup into bowls and top with the cheese and fresh basil.

Serve with a piece of crusty whole-grain or low-carb bread, if desired.

NOTE: This is my diabetic-friendly version of an Ellie Krieger recipe.

APPLE-PECAN CHEESECAKE

This is not a recipe to be a regular part of a diabetic's diet. It is, however, okay for special occasions, a dessert to take to pitch-in meals, large family meals, etc. Anytime you need a dessert to share with others, this could be a good choice. It would also be a good dessert for upcoming holiday meals. Remember, only 1 slice for you!

CRUST:
1 cup graham cracker crumbs*
3 tbsp Splenda Granular
1/2 tsp ground cinnamon
1/4 cup butter, melted

Combine the above ingredients together and press onto the bottom of a 9-inch springform pan. Bake at 350 degrees for 10 minutes.

*If you cannot tolerate graham cracker crumbs, use sugar-free vanilla wafers.

FILLING:
2 (8-oz each) Philadelphia Light Cream Cheese (Neufchatel), softened
1/2 cup Splenda Granular
2 large eggs
1/2 tsp vanilla

Using an electric mixer at medium speed, combine cream cheese and Splenda until well blended. Add the eggs, one at a time, mixing well after each addition. Blend in the vanilla and pour over the crust.

TOPPING:
4 cups peeled apple, sliced thin
1/3 cup Splenda Granular
1/2 tsp ground cinnaon
1/3 cup chopped pecans

In a large bowl, toss the apples with the Splenda and cinnamon; spoon over the filling. Spoon the mixture over the cream cheese layer and sprinkle with the chopped pecans. Bake at 350 degrees for 1 hour and 10 minutes.

Remove cake from oven and loosen cake from the rim of the pan. Cool before removing the rim of the pan. Cool cake before removing the rim of the pan.

Chill until serving time.

Yield: 10 to 12 servings

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This is a Kraft Philadelphia Cream Cheese recipe.

ITALIAN CAULIFLOWER BITES

1 cup Panko bread crumbs
1/2 cup finely grated Parmesan cheese
1/2 tsp Italian seasoning
salt, optional
black pepper to taste
1 large head cauliflower, cut into florets
3 large eggs, whisked until blended
sugar-free or low-sugar marinara sauce for dipping

Preheat oven to 400 degrees.
Line a baking sheet with parchment paper; set aside.

In a large bowl, combine the Panko, cheese, Italian seasoning, salt (if using), and pepper. Stir until well combined.

Dip cauliflower florets in the whipped eggs then into the Panko mixture. Coat thoroughly but lightly and place individually on the parchment lined baking sheet. You may have to press some of the panko onto the cauliflower.

Bake at 400 degrees for 20-25 minutes or until browned and crunchy.

Serve with the warmed marinara sauce for dipping.

Note: These bites are snacks or appetizers. Do not make a meal of them.

file photo for reference only

BALSAMIC ROSEMARY PORK LOIN ROAST

2 1/2 lb boneless top loin pork roast

1 1/2 cups fresh rosemary leaves
12 garlic cloves
3 tbsp olive oil
2 tbsp balsamic vinegar
1 tsp salt
2 tsp freshly ground black pepper

Preheat oven to 450 degrees.

Combine the rosemary, garlic, olive oil, balsamic vinegar, salt and pepper together in a food processor; pulse to a coarse, wet paste.

Spread 3/4 of the paste all over the roast.  Place roast, fat side up, in a shallow roasting pan.

Bake at 450 degrees for 15 minutes.  Reduce oven temperature to 350 degrees and cook another 50 minute to an hour. Roast should reach an internal temperature of 150 degrees.

Remove roast from oven and allow to rest for 10 minutes before slicing to serve.

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