CHICKEN TORTELLINI SOUP

2 cans (14.5-oz each) chicken broth

2 cups water

3/4 lb boneless skinless chicken breast, cut into 1-in cubes

1 1/2 cups frozen mixed vegetables

1 pkg (9-oz) refrigerated cheese tortellini

2 celery ribs, thinly sliced

1 tsp dried basil

1/2 tsp garlic salt

1/2 tsp dried oregano

1/4 tsp pepper

In a large saucepan, bring broth and water toa boil, add chicken. Reduce heat and cook 10 minutes.

Add the remaining ingredients to the pan and cook 10 -15 minutes longer or until chicken is no longer pink and vegetables are tender.

Yield: 8 servings 1 cup each

Per serving: 170 calories, 4g fat (2g sat),37mg chol, 483mg sod, 20g carb, 14g protein Note: this recipe and nutritional figures are from a Taste of Home magazine. I suggest diabetics use low sodium chicken broth to lower the sodium mgs 

toh photo

TURKEY TOSTADAS

8 tostadas, low carb recommended

1 tsp chili-lime seasoning (or 1/2 tsp chili powder + pinch of salt)

2 tbsp extra-virgin olive oil

1 carrot, grated

2 cloves garlic, finely chopped

Salt and pepper

1 lb ground turkey (beef may be substituted)

2 tbsp tomato paste

2 tsp chili powder

1 tsp ground cumin

1/4 cup water

2/3 cup sour cream

Shredded lettuce, diced tomatoes, chopped avocado, shredded cheddar cheese, for topping.

Preheat oven to 350-degrees. Lay tostada on a rimmed baking sheet and bake until toasted, about 5 minutes. Sprinkle with the chili-lime seasoning while warm; set aside.

Heat the olive oil in a large nonstick skillet over medium-high heat. Add the carrot, garlic and a pinch of both salt and pepper. Cook, stirring occasionally, until the carrot is lightly browned, about 3 minutes. Add the turkey and cook, breaking up with a wooden spoon, until no longer pink, about 5 minutes. Clear a space in the middle of the skillet and add the tomato paste, chili powder, and cumin. Cook the tomato paste mixture, stirring until a shade darker, about 30 seconds, the stir the mixture into the turkey. Cook until well coated, about a minute then add the water. Cook until saucy, about 1 more minute. Remove from the heat and add salt and pepper, if needed. (I suggest omitting the salt here).

To serve, spread the sour cream on the tostadas, top with the turkey mixture. Served topping with the toppings.

Yield: 4 servings of 2 tostadas

recipe idea and photo TOH 2025

CONFETTI BEAN SALAD

This recipe makes a colorful salad to be eaten with a lean protein. Rinse and drain all beans before adding.

1 can (16-oz) kidney beans1 can (15-oz) garbanzo beans (chickpeas)

1 can (14 1/2-oz) Italian-style diced tomatoes, drained

1 1/2 cups frozen peas

1 1/2 cups frozen corn

1/2 cup chopped onion (I like using red onion)

1/2 cup chopped green bell pepper

3 tbsp red wine vinegar OR cider vinegar

2 tbsp olive or canola oil

1 garlic clove, minced

1/2 tsp salt

1/4 tsp freshly ground black pepper

In a large bowl, combine the beans, tomatoes, peas, corn, onion, and bell pepper.

In a small bowl, combine the vinegar, oil, garlic, salt and pepper until blended. Pour dressing over the vegetable mixture and toss gently to coat.

Cover salad and refrigerate at least 4 hours before serving.

Note: This makes a great make-ahead dish for parties, pitch-ins, etc as it can be made the night before.

Yield: 10 servings

Per serving of 3/4 cup: 176 calories, 4 g fat (only a trace saturated), 0 cholesterol, 358 mg sodium (with salt), 30 g carbs (8 g fiber), 7 g protein

Diabetic Exchanges: 1 1/2 starch, 1 vegetable, 1 fat

the file photo

LEMON SIRLOIN

1 (2 to 2 1/2-lb) sirloin steak cut 1 1/2-inches thick 

2 green onions, sliced including tops
1 tsp finely shredded lemon peel
2/3 cup fresh lemon juice
1/3 cup canola or olive oil
1 tbsp Worcestershire sauce
1 tablespoon yellow mustard
1/2 tsp salt
1/4 tsp pepper

Trim excess fat from the steak. Place steak in large zip-type plastic bag that you sit in a shallow bowl.

To make the marinade: Combine the green onions, lemon peel and juice, oil, Worcestershire sauce, mustard, salt and pepper, stirring with a wire whisk. Pour the marinade into the bag. Close the bag and gently rotate around to coat the entire steak. Marinate in the refrigerator for at least 2 hours up to 8 hours; turn the bag occasionally.

Remove the meat from the marinade and pat dry. Grill over medium coals (or on inside grill) turning only once during cooking. It takes about 18 to 22 minutes for medium rare; adjust your time accordingly. Brush occasionally with the marinade but not within the last 5 minutes of cooking time.

To serve, cut into thin slices slicing against the grain.

Yield: Approximately 8 servings.

file photo.

 

CAULIFLOWER STUFFING

The title is a misnomer. This is not really a stuffing, as it is used as a side to a protein item such as chicken or turkey. This recipe is great for diabetics as it uses no bread.

1/4 cup olive oil

2 carrots, chopped

2 celery ribs, chopped

1 large onion, chopped

2 small heads cauliflower, chopped (about 10 cups)

1 cup sliced fresh mushrooms

1 tsp salt

1/2 tsp black pepper

1/2 cup vegetable broth

2 tbsp minced fresh rosemary, crushed

1 tsp rubbed sage

In a Dutch oven, heat olive oil over medium heat. Add carrots, celery and onion. Cook and stir until crisp-tender, about ten minutes. Add cauliflower, mushrooms, salt and pepper. Cook, stirring, for about 5 minutes. Stir in broth, rosemary and sage. Bring to a boil them reduce heat. Cover and simmer until vegetables are just tender, about 10-12 minutes.

Yield: 12 servings, 3/4 cup each

Nutritional info per serving: 64 calories, 5g fat (1g saturated), 300mg sodium, 5g carbs, 1g protein

recipe basics and photo TOH 2025

THYME GREEN BEANS WITH ALMONDS

2 lbs fresh green beans, trimmed

2 tbsp butter

1 tbsp minced fresh thyme (or 1 tsp dried thyme)

1/2 tsp salt

1/2 tsp black pepper

1/3 cup slivered almonds, toasted

Place beans in a steamer basket. Place in a large saucepan over 1-inch water and bring to a boil. Cover and steam 1-12 minutes or until crisp tender.

In a large skillet, melt butter; add beams, thyme, salt and pepper. Cook, stirring, for 5 minutes or until heated through. Sprinkle with almonds.

8 servings of 1 cup  

Per serving: 83 calories, 5g fat (2g saturated), 8 mg cholesterol, 183mg sodium, 8g carbs, 3g protein

file photo of this recipe

PISTACHIO DREAM CAKE

NOTE: If you want to try this cake just be sure you share with family and/or friends and only have 1 piece yourself. This should be for special occasions only and only then if your blood sugar is under control! Not all diabetics can indulge in desserts.

1 box (2-layer size) sugar-free yellow cake mix
1 pkg (1-oz) instant sugar-free pistachio pudding mix
1 carton (8-oz) nonfat plain yogurt
3 egg whites
1 tsp vanilla extract
1 cup sugar-free lemon-lime soda

Preheat oven to 350 degrees.
Spray a 9 x 13-inch baking pan with nonstick cooking spray.

In a mixing bowl, combine the dry cake mix, pudding mix, yogurt, egg whites, and vanilla extract; beat on low speed for 1 minute. Gradually beat in the soda.

Pour batter into the prepared baking pan and bake at 350 degrees 20-25 minutes or until a wooden toothpick inserted in the center comes out clean. Remove from oven and allow to cool completely. Frost with the following:

Frosting:
1 1/2 cups cold fat-free milk
1 pkg (1-oz) instant sugar-free pistachio pudding mix
2 cups sugar-free frozen whipped topping, thawed

In a mixing bowl, combine the milk and pudding mix; beat on low for 2 minutes. Fold in the whipped topping and spread over the cake.

Note: Cake should be stored in the refrigerator.

Yield: 20 servings
Per serving: 148 calories, 28 g carbs, 3 g protein
Diabetic Exchange: 2 starch

 

COBB SALAD WRAPS

2 large low carb tortillas 

1/2 cup ranch dressing

2 cups fresh baby spinach

8 slices deli ham

3 hard boiled eggs, chopped

4 strips bacon, preferably thick cut, cooked, crumbled

1/4 cup blue cheese or cheese of your choice

4 oz cherry tomatoes, halved

Spread the dressing evenly over each tortilla. Divided toppings between the two tortillas, layering spinach, ham, eggs, bacon, cheese and tomatoes.

Fold in the sides, then roll up tightly to enclose the filling. Slice each wrap in half and serve.

Braum's photo and recipe

EASY OREO COOKIE DESSERT

2 small pkgs sugar-free instant vanilla pudding mix

3 cups low-fat milk
8-oz light cream cheese, softened
8-oz carton frozen sugar-free whipped topping, thawed
16 Oreo sugar-free cookies, broken into pieces

Extra Oreo cookies to break over the top as garnish, if desired.

Mix together pudding mix and milk on low speed of electric mixer; add cream cheese and mix until well blended. Add whipped topping and mix well with a large spoon (do not use mixer). Add cookie pieces and mix in. Place in a serving dish and chill for several hours or overnight before serving.

file photo

 

CHERRY ANGEL TRIFLE

One day when I had a sweet tooth I pulled out a few ingredients and made this tasty trifle. I think it is yummy.

1 sugar-free angel food cake (I buy mine at Walmart)
2 cans (20-oz each) Splenda sweetened cherry pie filling

1 carton sugar-free frozen whipped topping, thawed
Pecan pieces for garnish, if desired

In a large bowl, break up half the cake into bite-size pieces and spread over bottom of bowl.

Top cake pieces with one can of the pie filling, spreading evenly over the cake.

Top pie filling with approximately 2/3s to 3/4s of the whipped topping.

Repeat the process ending with the remaining whipped topping in the center of the dish. Sprinkle the pecans over the topping as a garnish, if desired.

Notes: Nuts are good for diabetics, especially with sweets; so I would not eliminate the nuts. Almonds would also go good with cherry pie filling.
Other pie fillings such as blueberry, apple, etc work well, too. With apple I like to sprinkle a little ground cinnamon on the top.