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.

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BLACKENED CATFISH WITH SALSA VERDE

4 (6 -8 oz) catfish fillets, patted dry

2 tbsp Cajun seasoning
2 tbsp olive or canola oil
3/4 cup mild salsa verde
1/2 cup chopped fresh cilantro

Sprinkle the Cajun seasoning on both sides of the fish fillets.

Heat the oil in a large nonstick skillet over medium-high heat. Add fish (2 at a time if necessary); cook until lightly browned (approximately 3 minutes), turn and repeat on other side. Fish is done when just opaque.

Combine the salsa and cilantro; and place atop the fish for serving.

Yield: 4 servings

Per serving: 345 calories, 2.5 g carbs, 31.5 g protein,

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ALMOND CHICKEN SALAD

4 cups cubed cooked chicken

1 cup chopped celery
1 cup seedless green grapes, halved
1/2 cup fat-free mayonnaise
1/2 cup plain non-fat yogurt
1/4 tsp freshly ground black pepper
1/4 cup chopped toasted almonds

In a large bowl, combine all ingredients except almonds and mix together well. Cover salad and refrigerate for several hours.

Just before serving, stir in the almonds.

Yield: 8 (3/4 cup) servings
Per serving: 126 calories, 8 g carbs, 13 g protein
Diabetic exchanges: 2 lean meat, 1/2 fruit

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CONFETTI SPAGHETTI

For this recipe to be diabetic friendly you must use the whole-grain spaghetti or your favorite low carb pasta.

1 pkg (12-oz) whole-wheat spaghetti (I always use thin spaghetti.)
1 1/2 lbs lean ground beef (or bulk Italian sausage)
1 medium-size green bell pepper, chopped
1 medium yellow onion, chopped
1 can diced tomatoes, do not drain
1 can (8-oz) tomato sauce
1 1/2 tsp Splenda Brown Sugar Blend*
1 tsp salt
1 tsp chili powder
1/2 tsp freshly ground black pepper
1/4 tsp garlic powder
Dash of cayenne pepper
3/4 cup low-fat shredded cheese (cheddar, mozzarella, etc of your choice)

Preheat oven to 350 degrees.

Cook spaghetti according to package directions; drain.

While spaghetti cooks, in a large skillet, cook the beef, bell pepper and onion over medium heat until beef is browned; drain well.

Return beef mixture to skillet and stir in the tomatoes, tomato sauce, Splenda, and all the spices. Add the drained spaghetti to the skillet.

Spray a 9 X 13-inch baking dish or pan with nonstick cooking spray and transfer spaghetti mixture to the dish. Cover and bake for 30 minutes at 350 degrees.

Remove the cover from dish, sprinkle cheese over the top and continue to bake for 5 minutes or until the cheese is melted. 

Yield: 12 servings

Note: This is my diabetic version of a TOH recipe from around 20 years ago. After being diagnosed as a diabetic I reworked this recipe to be diabetic-friendly. If you don't want to use beef, substitute an equal amount of ground chicken or turkey.

*If you prefer to use regular brown sugar, use only 1 teaspoon.

SWEET AND SOUR VEGETABLES

3 cups cauliflowerets

3 cups broccoli florets
2 medium carrots, sliced thin
1 medium zucchini, quartered and thinly sliced
1 small red onion, cut in half lengthwise then sliced thin
3/4 cup cider vinegar
1/4 cup Splenda or Stevia granulated or sugar, if you use
2 tbsp olive or canola oil
Sunflower kernels

In a large heat-proof bowl, combine the cauliflower, broccoli, carrots, zucchini and onion; set aside.

In a saucepan over medium heat, bring the vinegar and Splenda to a boil; remove from the heat and stir in the oil. Pour mixture over the vegetables and toss to coat completely. Cover and refrigerate overnight.

Sprinkle with sunflower kernels just before serving.

Yield: 12 servings
Per serving: Diabetic Exchanges = 1 1/2 vegetable and 1/2 fat

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Source: Country Magazine 1999