KETO FRIENDLY BREAKFAST CASSEROLE

1 lb ground breakfast sausage (pork, turkey, etc, your choice

1 tbsp garlic, minced

2 cups bell peppers, diced (red are especially high in vitamin C)

1/2 cup sliced mushrooms

1/2 cup yellow onion, diced

3 cups spinach, chopped

12 eggs

1/2 cup cheddar cheese, shredded

Salt and pepper, to taste 

Preheat oven to 350-degrees and grease a baking dish.

In a large skillet on medium heat, cook sausage. breaking up into crumbles. Cook until mostly cooked through. Add the garlic, peppers, mushrooms and onions and cook with the sausage until the vegetables are slightly soft.

Place sausage mixture into the prepared baking dish, top with the chopped spinach.

In a separate bowl whisk, eggs with salt and pepper. Pour eggs over the spinach and mix gently to make ingredients are evenly distributed.

Top with cheese and bake for 45 minutes or until a fork comes out clean and eggs are cooked all the way through.

Yield: 8 servings Per serving: 340 calories, carbs 5g, fiber 1g, protein 22g

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FRUIT AND ALMOND TART

This is an old Kraft Foods recipe I redid to make it diabetic-friendly.

1 1/2 cups Keebler Club Multi-Grain Crackers (important to use multi-grain), coarsely crumbled

1/4 cup Splenda Granulated

1 tsp ground cinnamon

1/4 cup no salt added butter, melted

12-oz fat-free cream cheese, softened

2 tbsp +2 tsp packed Splenda Brown Sugar Blend

1/4 cup fat-free milk

1/4 tsp almond extract

1/2 cup finely chopped toasted almonds

3 cups mixture of fresh fruits ie, strawberries, blueberries, red raspberries, kiwi, or fruit of your choice

1/4 cup sugar-free apricot jelly, melted

Preheat oven to 400 degrees.

In a medium bowl, combine the crackers, Splenda Granulated, and cinnamon; Add butter and toss to combine. Press firmly onto the bottom and sides of a 9-inch pie plate (may use a 9–10-inch tart pan with removable bottom, if you prefer).

Bake at 400 degrees for 8 minutes or until lightly browned. Cool completely.

In a small mixing bowl, beat the cream cheese, Splenda Brown Sugar, milk and almond extract on medium speed of electric mixer until fluffy. Stir in almonds and spread over the crust.

Top with the fruit and drizzle with the melted jelly.

Refrigerate for at least 1 hour or until set. Keep chilled and store leftovers in the refrigerator.

 Note: File Photo for reference only.

ALABAMA ZUCCHINI QUICHE

This is a good dish for diabetics as well as others since it only has 102 calories, 7grams of carbs and 9 grams protein per wedge/serving. Serve this light refreshing quiche with a salad and you have a meal.

1 tsp cornstarch 

1/4 tsp oregano

1 cup canned stewed tomatoes

1 1/2 cups low-fat milk

4 eggs (or 1 cup egg substitute)

1 tbsp white whole-wheat flour

2 cups shredded zucchini

1/4 cup chopped onion

1/2 cup shredded Swiss cheese

1/2 cup shredded American cheese

2 tbsp grated Parmesan cheese

Nonstick cooking oil sprayIn a small saucepan, combine the cornstarch and oregano. Add the tomatoes, stirring well, and bring to a boil over medium heat. Reduce heat; simmer 2 minutes or until thickened. Keep warm.

In a large mixing bowl, combine the milk, eggs, and flour; beat well using a wire whisk. Stir in the zucchini, onion and all the cheeses. Stir well to be sure mixture is well blended.

Pour the egg mixture into a 9-inch round quiche dish or deep-dish pie plate that has been coated with the nonstick cooking spray. Bake at 350 degrees for 1 hour. Remove from oven, spoon the tomato mixture over the quiche. Cut into nine wedges and serve warm.

Yield: 8 servings

file photo for reference only

STRAWBERRY ORANGE SMASH SMOOTHIE

3 cups unsweetened frozen strawberries 

2/3 cup Splenda or Stevia Granulated 

1 1/4 cups fresh squeezed orange juice

1 cup fat-free plain yogurt

1/2 tsp vanilla extract

1/4 cup ice cubes

Place all ingredients in a blender (will fill blender, that's okay). Mix on low 10 seconds. Remove lid, stir with a wooden spoon or silicone spatula,

Mix on medium speed for 15-20 seconds, remove lid and stir again.

Mix on high speed 15-20 seconds or until smooth. Pour into 5 glasses and serve immediately.

Note: I do not recommend smoothies for diabetics, but people do request recipes. This has 14 grams of sugar per serving (1/5 of recipe). Yes, I know it is natural sugar, no sugar is added, but it is still sugar. Occasional smoothies might be okay,, but I would not do them daily. 

MERINGUE FOR PIES

4 egg whites

1/4 tsp cream of tartar
1 tsp vanilla extract
1/2 cup Splenda Sugar Blend

In a large mixer bowl, combine egg whites, cream of tartar and vanilla; beat at high speed until foamy. Gradually add Splenda, one tablespoon at a time, beating constantly until Splenda is dissolved and meringue forms stiff peaks. Spread over cream pie filling and bake at 275 until lightly browned.

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QUICK AND EASY CHICKEN FAJITAS WITH CREAM CHEESE

1 1/4 lbs boneless, skinless chicken breasts, cut into thin strips

3 tbsp olive oil
1 green bell pepper, seeded and cut into strips
1 red bell pepper, seeded and cut into strips
1 small onion, sliced into rings
2 garlic cloves, minced
8-oz container soft cream cheese with herb and garlic
16 (6-in size) your favorite low-carb tortillas, warmed
Your favorite salsa, optional but check sugar content if using

Sauté half of the chicken strips in 1 tablespoon of the canola oil until cooked through and tender; remove from the skillet. Repeat with another tablespoon of the oil and the other half of the chicken.

Sauté the bell peppers, onion, and garlic in the last tablespoon of the oil until crisp tender. Add the chicken back to the skillet and mix well.

Spread approximately 1 tablespoon of the cream cheese over each warmed tortilla. Place about 1/2 cup of the chicken/vegetable mixture in the center of each tortilla. Roll up the tortilla and place on serving plates. Serve with the salsa, if desired.

Yield: 8 servings of two fajitas each.

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EASY CHEESY ZUCCHINI BAKE

2 medium-sized zucchinis, cut in slices or half-moon slices

2 medium-sized yellow squash, cut in slices or half-moon slices
2-4 T chopped fresh basil (or even less, depending on how much you like the flavor of basil)
2 T thinly sliced green onion
1/2 tsp. dried thyme
3/4 tsp. garlic powder
1/2 cup + 1/2 cup low-fat white cheese (I used Pizza Cheese, which is a low-fat blend of Mozzarella, Provolone, Romano, and Parmesan)
1/2 cup coarsely grated Parmesan (I would use a little less if you only have the very finely grated Parmesan from a can)
salt and fresh ground black pepper to taste

Preheat oven to 350F/180C.  Spray an 8" x 8" baking dish with olive oil or non-stick spray.  Wash the squash and cut in slices or half-moon slices.  Wash basil, spin dry or dry with paper towels and finely chop.  Slice green onions.

Combine the sliced squash, chopped basil, sliced green onions, dried thyme, garlic powder, and both kinds of cheese and stir together until the veggies are coated with cheese and the herbs are well-distributed.  Season with salt and fresh ground black pepper.  Put the mixture in the baking dish and bake uncovered for about 25-30 minutes.

When the zucchini is nearly cooked through, take the casserole dish out of the oven and sprinkle over the remaining 1/2 cup of grated cheese.  Put the dish back in the oven and bake 10-15 minutes longer, or until the cheese is melted and nicely browned and zucchini is fully cooked.  Serve hot.

This kept well in the fridge overnight, but mine was gone the next day so I don't know if it would last longer than that!

recipe and photo from kalynskitchen.com several years ago

SAUSAGE GRIT CASSEROLE

2 lbs bulk pork sausage

4 cups water
1 1/4 cups quick cooking grits
4 cups low-fat cheddar cheese, grated or shredded
1 cup low-fat milk
4 large eggs
1/2 tsp thyme
1/4 tsp garlic powder
paprika

Preheat oven to 350 degrees.
Grease (or spray with nonstick cooking spray) a 9 x 13-inch baking pan or dish; set aside.

In a large skillet, brown the sausage, stirring occasionally to crumble. Drain sausage well; set aside.

Bring the water to a boil in a large saucepan; stir in grits. Return the mixture to a boil; cover and reduce heat to simmer. Simmer 5 minutes, stirring occasionally as you don't want grits to stick to pan. Remove pan from the heat. Stir in the cheese, milk, thyme and garlic powder until cheese is melted.  Stir in the eggs and sausage.

Spoon the mixture into the prepared baking pan or dish; sprinkle paprika overall. Bake at 350 degrees for 1 hour or until bubbly throughout.

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LENTIL &i CANADIAN BACON SOUP

4 cups water

1/2 tsp salt

1/4 tsp pepper

1 tsp thyme

2 cans vegetable broth

2 medium carrots, cut into 2-inch pieces

 1 cup chopped potato

1 medium onion, chopped

1 stalk celery, cut into small pieces

1 16-oz pkg dried lentils, sorted and rinsed

6-oz Canadian bacon, chopped

Mix all ingredients in a slow cooker. Cover and cook on low setting 8 to 9 hours or until the lentils are tender. Stir well before serving. Garnish with sour cream, if desired.

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PUMPKIN CHOCOLATE CHIP MUFFINS

4 large eggs
2 cups Splenda Granulated
1 can (15-oz) pumpkin
1 cup olive or coconut oil
1/2 cup unsweetened cinnamon applesauce
1/2 cup all-purpose flour
2 1/2 cups white Whole-Wheat flour
2 tsp baking soda
1 tsp baking powder
1 tsp ground cinnamon
1 tsp salt
12-oz (2 cups) sugar-free chocolate chips

Preheat oven to 400 degrees.
Grease or add paper baking cups to 24 muffin  cups; set aside.

Beat the eggs, Splenda, pumpkin and oil in a large bowl until smooth.

Combine flours, baking soda, baking powder, cinnamon and salt in a separate bowl; gradually add to the pumpkin mixture, mixing well.

Fold the chips into the batter.

Fill each muffin cup 3/4 full of batter and bake at 400 degrees 15-18 minutes until a wooden toothpick inserted in the center comes out clean. Remove from oven and cool in pan a few minutes then remove to wire racks to cool completely.

file photo for reference