LEMON BAKED TILAPIA

3 medium lemons, divided
4 (1 lb total) tilapia fillets, rinsed and patted dry
1/2 tsp dried thyme
1/4 tsp salt
1/4 tsp black pepper
2 tbsp butter
2 tsp hot sauce
2 tbsp chopped fresh parsley, divided

Preheat the oven to 400 degrees.
Line a baking sheet with foil.  Slice 2 of the lemons into 8 rounds (total).  Arrange in 4 rows, 2 per row.  Place 1 fillet atop each row allowing the lemons to act as a bed for the fish.

In a small bowl combine the thyme, salt, and pepper; sprinkle evenly over the fillets.

Bake at 400 degrees for 10 to 12 minutes or until the fish are opague in the center.

While the fish bake, grate 2 teaspoons of peel from the remaining lemon and place into a small bowl with the butter, hot sauce, and half the fresh chopped parsley.  Stir mixture until blended.

To serve the fish, top each fillet with the butter mixture and sprinkle with the remaining fresh parsley.

Serve atop lemon slices, if desired.

Yield: 4 servings
Per serving: Approximately 137 calories, 4 g (2  g sat) fat, 23 g protein, 2 g carbs, 56 mg cholesterol, 1 g dietary fiber

Note: File photo of this recipe.

GARLIC PORK AND POTATOES

The protein in the pork so outweighs the carbs in the potatoes that we end up with a great diabetic ratio of 25 grams of protein and only 18 grams of carbs per serving with only 1 gram of saturated fat and total fat of 6 grams.

1/2 tsp paprika
1/2 tsp garlic powder
1 lb pork tenderloin
1 tbsp extra-virgin olive oil
6 new potatoes, scrubbed and quartered
1 tsp oregano
1/2 tsp salt
1/2 tsp black pepper

Preheat oven to 425 degrees.
Spray a 9 x 13-inch pan with nonstick cooking spray and set aside.

In a small bowl combine the paprika and the garlic powder; sprinkle evenly over the pork.

Spray a large skillet with nonstick cooking spray and heat over medium-high heat.  Place the pork in the skillet and brown for 3 minutes, turn and brown second side for 3 minutes.  Remove from the skillet and place in the center of the prepared baking pan.

Remove the skillet from the heat and add the olive oil, potatoes, and oregano; toss until potatoes are coated.  Arrange the potato mixture around the pork in the baking pan, being sure to scrape the sides and bottom with a rubber spatula to get all.  Sprinkle the salt and pepper over all.

Bake, uncovered, about 25 minutes or until the pork reaches a temperature of 160 degrees.  Place the pork on a cutting board and allow to stand for 5 minutes before slicing.  Stir the potatoes, cover with foil and let stand while the pork is resting.

 Yield: 4 servings

BE CAREFUL WITH DRIED FRUITS

Be very careful about eating dried fruits. A lot of fruits become tart when they are dried so the manufacturers often add sugar. Read the labels! And remember those smaller pieces of dried fruit were once regular size pieces and they still contain most of the same nutrients. That means there are not less carbs in dried fruits just because they are smaller! Be sure you buy unsweetened varieties and never eat more than 2 tablespoons per serving.

HOT WINGS

12 chicken drumettes (about 1 1/4 lb), skin removed
1/2 cup lite soy sauce
1/3 cup lemon juice
1/2 tsp to 1 tsp (how hot do you like 'em?) crushed red pepper flakes

Combine all the ingredients in a medium bowl; gently toss to coat the chicken.  Cover and let stand at room temperature for 10 minutes to marinate.

Oil broiler pan.  Remove chicken from the marinade, reserving the marinade.  Place the chicken on the oiled broiler pan.  Broil 4 to 6-inches from the heat for 10 to 15 minutes until the juices run clear.  Turn once during the cooking and brush occasionally with the reserved marinade.

2 drumettes = approximately 1 gram carbs to 7 grams protein and 0 sugars.  Great diabetic snack as the protein to carb ratio is so high.  (That leaves room for more carbs somewhere else!!)

Note: File Photo

LOW CARB VEGGIE CHICKEN TENDERS

3 tsp canola oil, divided
1 lb chicken strips or tenders
2 tsp Italian seasoning
1/4 tsp salt
two or three grinds of fresh ground black pepper
3 medium carrots, diced fine
2 medium ribs of celery, diced fine
3/4 cup chopped onion
1 can (14.5-oz) diced tomatoes including juice
1 garlic clove, minced

In a large nonstick skillet heat 2 teaspoons of the oil over medium-high heat.

Sprinkle the Italian seasoning, salt, and pepper over the chicken pieces; brown in the hot oil on both sides. This should take about 4 to 5 minutes; brown until the chicken is no longer pink in the center. Remove the chicken from the skillet and keep warm.

Reduce the heat under the skillet to medium. Add the remaining teaspoon of oil and swirl around to coat the bottom of the skillet. Add the carrots, celery, and onion. Cook vegetables about 5 minutes until they begin to soften. Stir vegetables frequently during cooking.

Return the chicken pieces to the skillet and add the garlic and tomatoes with their juice. Stir to mix well. Cover, reduce heat and simmer approximately 10 minutes or until thoroughly cooked.

Yield: 4 servings.

Great for diabetics as there are only 13 carbs per serving.

EASY CHEESECAKE BERRY PIE

1 ready-made graham cracker pie crust*
1 1/2 cups fat-free milk
1 pkg (4-serving size) sugar-free cheesecake instant pudding & pie filling mix
2 tsp grated lemon rind
3 cups strawberries
1/2 cup blueberries
1 tbsp Splenda Granulated
Sugar-Free frozen whipped topping, thawed, for garnish, if desired

*You can make your own crust using sugar-free crackers, vanilla wafers, or shortbread cookies if you cannot use a premade one.

Preheat oven to 375 degrees.  Bake the crust for 5 minutes then cool completely on a wire rack.

Pour the milk into a medium mixing bowl and whisk in the pudding/pie filling mix for a minute or until the texture is thick.  Stir in the lemon rind; pour the filling into the cooled crust.  Cover and place in refrigerator for at least 3 hours to set.

Cut the strawberries into halves (quarters if berries are extra large).  Place the strawberries and blueberries together in a medium bowl.  Add the Splenda and toss to coat.  Arrange the berries in a pretty pattern atop the pie/pudding filling.  Place back into the refrigerator until ready to serve.  Garnish with the whipped topping, if desired.
Yield: 8 servings

                                                    Note: This is a Splenda recipe and photo.

CHINESE EGG PANCAKES

2 cups thinly sliced Brussels sprouts
1/2 cup thinly sliced green onions
3/4 cup shredded or thinly sliced carrots
1/4 tsp salt
4 large eggs
2 large egg whites
1 tbsp grated fresh ginger or 1 tsp ground ginger
2 tbsp water
2 tbsp ground flaxseed

Spray a large pan with nonstick canola oil cooking spray.  Add the Brussels sprouts, onions, carrots, and salt.  Toss to mix then cover the skillet and cook over medium heat, tossing occasionally, for 8 to 10 minutes until the vegetables are softened and lightly browned.  NOTE: Reduce the heat if the vegetables start to brown too fast!

In a bowl, using a fork, beat the eggs, egg whites, ginger, and water.

Heat a 9-inch nonstick skillet over medium-high heat.  When skillet is hot, turn off the heat and spray with the nonstick canola oil spray.  Turn heat back on to medium.  Ladle a fourth (about 5 tablespoons) of the mixture into the pan.  Cook about half a minute until the edges begin to set.  Using a spatula, carefully lift the edges while tipping the pan to allow any uncooked mixture to run underneath.  Cook for another minute or until the eggs are almost set and just shimmering on top.

Sprinkle 1 1/2 teaspoons of the ground flaxseed and 1/2 cup of the vegetables on the top of the eggs.  Cook another half minute or until the eggs are completely set.  Slide the pancake onto a serving plate or roll up or fold over before moving to serving plate, if desired.  Repeat the procedure 3 more times making a total of 4 pancakes.

Per pancake: 140 calories, 11 g protein, 11 g carbs, 6 grams fat - 1 gram saturated.  This is a perfect diabetic meal with the carbs and proteins being equal. 
NOTE:  If you use omega-3 enriched eggs, you should get about 150 mg of omega-3s per pancake.

I have had this recipe probably 7 or 8 years. I got it from a diabetic magazine but I cannot remember which one. I think it was one of those little ones they give out free in pharmacies.

CRUSTLESS HAM AND SPINACH QUICHE

1 cup chopped onion
1 cup sliced fresh mushrooms
1 tbsp canola oil
1 pkg (10-oz) frozen chopped spinach, thawed, well drained
2/3 cup finely chopped cooked ham
5 eggs
3 cups shredded Monterey Jack cheese
1/8 tsp freshly ground black pepper

In a large skillet saute the onion and mushrooms in the oil.  Saute until veggies are tender.  Add the spinach and ham to the skillet; cook, stirring, until the excess moisture is evaporated.  Allow to cool slightly.

Beat the eggs in a bowl, add the cheese and mix well.  Stir in the spinach mixture, add the pepper and blend together well.

Spread the mixture evenly into the prepared baking dish.  Bake at 350 degrees for 40 to 45 minutes or until a smooth knife inserted in the center comes out clean.


Yield: 6-8 servings

Note: File Photo

LEMON POPPY SEED FRENCH TOAST

2 large eggs
1 egg white
1/3 cup low-fat milk
1/2 tsp poppy seeds
2 tsp grated lemon rind
6 slices whole-grain bread*, halved diagonally
Canola or coconut oil

In a large shallow dish combine the eggs, egg white, milk, poppy seeds, and lemon rind.  Whisk mixture to combine.

Place the bread into the egg mixture in the dish, turn to coat both sides until egg mixture is absorbed.

Coat a large nonstick skillet with the oil and heat over medium heat.  Cook a couple of bread slices at a time, turning only once.  Cook approximately 2 to 3 minutes per side until lightly browned.  Repeat until all the bread has been cooked.

Serve topped with sugar-free or low-sugar topping of your choice or top with fresh raspberries.

*Use your choice of whole-grain or other low carb bread. I suggest a serving of a protein item with this toast.

Yield: 4 servings

File photo used for reference only.

EASY CHILI MOLE

1 lb extra-lean ground beef
1/2 cup chopped onion
1 pkg 1 1/4-oz) chili seasoning mix
1 can (28-oz) tomatoes, do not drain
1 can (28-oz crushed tomatoes, do not drain
1 can hot chili beans, do not drain
1 oz (1 square) unsweetened baking chocolate, coarsely chopped
8 (6-inch) soft whole-grain or low-carb tortillas

 Cook the ground beef and onion in a nonstick Dutch oven over medium heat.  Stir meat occasionally during cooking to break-up.  Cook until beef in cooked through; drain off excess fat.

Stir the seasoning mix, tomatoes, crushed tomatoes, and beans into them meat/onion mixture.  Turn heat to high and bring to a boil.  Reduce heat to low, cover, and cook for 15 to 20 minutes, stirring occasionally.  Stir in the chocolate until melted. 

Serve mole with the corn tortillas.  Garnish with a sprig of fresh parsley, if desired.

 Note: File Photo