CHICKEN SAUSAGE AND PEPPERS

Nonstick olive oil cooking spray

4 medium-sized red, yellow, orange and/or green bell peppers, cored and cut into 1-inch pieces

1 large, sweet onion, cut into thin wedges

2 cups grape tomatoes 

1 tbsp olive oil

1 tbsp balsamic vinegar

1 pkg (12-oz) Italian-flavor cooked chicken sausage, bias-sliced into thirds

1 tbsp snipped fresh oregano

Preheat oven to 425-degrees. Coat a 15x10-inch baking pan with the nonstick cooking spray.

In the prepared pan combine peppers, onion, and tomatoes. Drizzle with the olive oil and balsamic vinegar and toss gently to coat. Roast in oven 30 minutes.

Push veggies to one side, exposing approximately 1/4 of the pan. Place sausage in the pan and roast another 10-15 minutes or until veggies are tender and sausage is heated through. Sprinkle with the oregano.

Yield: 4 servings Per serving of 1 1/3 cups: 249 calories, 11g fat (3 sat), 18g protein, 20g carbs, sodium 494g

recipe idea and photo Fresh Food Fast Vol 2

 

COOL RASPBERRY PIE

This cool, refreshing pie is a good dessert option for summertime family meals, picnics, pitch-ins, etc. Remember it is a dessert! One slice only per day.

2/3 cup boiling water

1 pkg (4-serving size) sugar-free raspberry gelatin

1/2 cup cold water

ice cubes to make above cold water = 1 cup

1 tub (8-oz) sugar-free frozen whipped topping, thawed

1 reduced-sugar graham cracker pie crust*

1/4 cup fresh raspberries for garnish, if desired

In a large bowl stir the boiling water into the raspberry gelatin at least 2 minutes to completely dissolve (gelatin must be completely dissolved). Add the ice water to the gelatin mixture, stirring until ice melts.

Using a wire whisk, stir in the whipped topping until mixture is smooth. Chill approximately 15-18 minutes until the mixture will mound up. Spoon into the prepared crust. Refrigerate at least 4 to 5 hours or overnight.

Before serving, garnish with the whole fresh raspberries, if desired.

*There is a recipe for this crust on my Diabetic Enjoying Food blog. Also, you could use a whole-wheat sugar-free regular pie crust.

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CHOCOLATE FROSTY

This is a Splenda recipe by Marlene Koch.

1 individual serving packet Splenda-sweetened sugar-free hot chocolate mix (Swiss Miss)

1/2 cup 1% milk

1 tablespoon Splenda (or your favorite sweetener) Granular (or 2 Splenda packets)

2 teaspoons cocoa powder

1/2 cup sugar-free low-carb vanilla ice cream

1/2 cup crushed ice

1. Place hot chocolate mix, milk, Splenda, and cocoa in a blender. Blend to mix.

2. Add vanilla ice cream and ice and blend until thick and frosty.

Serves One

Per Serving:

Calories 200

Carbohydrate 24 grams

Protein 13 grams

Fat 5 grams (3.5 saturated)

Fiber 4 grams

Sodium 220 milligrams

Diabetic Exchange = 1/2 Milk, 1 Starch

WW Points = 4 points

 File Photo of Similar Recipe

QUICK AND EASY TUNA CHOWDER

2 tbsp butter

1/2 cup sliced celery
1/2 cup chopped onion
1/2 cup chopped carrot
3 tbsp white whole-wheat or almond flour
1 tsp Italian seasoning
1 can (17-oz) cream-style corn
2 cups 2% milk
1 can (12-oz) solid white tuna, drained and flaked
1 cup water
1 tsp chicken flavored instant bouillon

Melt the butter in a medium saucepan over medium heat; add the celery, onion, and carrot. Saute the vegetables about 3 minutes until crisp tender. Add the flour and seasoning to the veggies, blending well. Stir in the corn, milk, tuna, water, and bouillon, stirring to blend.

Cover the pan and simmer 5-10 minutes, without boiling!, until heated through. Stir occasionally during this time.

Yield: 4 servings

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HEALTHY OVEN-FRIED CHICKEN

8 chicken legs and/or thighs - bone-in, skins removed

1 1/2 tbsp Dijon mustard

2 cups fresh crumbled whole-grain breadcrumbs

1 tsp smoked paprika*

1/4 tsp cayenne pepper

1/4 tsp salt

1/4 tsp freshly ground black pepper 

Preheat oven to 450 degrees.

Line a baking pan with aluminum foil and spray with olive oil or canola oil nonstick cooking spray; set aside.

Pat the chicken dry with paper towels and rub completely with the Dijon mustard.

In a shallow bowl or a pie plate, combine the breadcrumbs, paprika, cayenne, salt, and black pepper; dredge the chicken in the mixture to coat overall; pat to hold crumbs in place.  Arrange the chicken in the prepared baking sheet; spray with the nonstick spray.

Bake at 450 degrees for 20 minutes.  Reduce the heat to 425 degrees and bake until golden brown and juices run clear when pierced with fork, about 10 to 15 minutes.

*Regular paprika may be used

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DEATH BY CHOCOLATE ZUCCHINI BREAD

1/2 cup melted butter
1/2 cup cocoa powder (not hot chocolate mix) + additional for dusting, if desired
1 1/4 cup white whole-wheat flour or equivalent of your favorite low/no carb flour
1 tsp baking soda
1 tsp ground cinnamon
1/4 tsp salt
1 cup Stevia granulated OR equivalent of your favorite sweetner
1 large egg + 1 egg yolk
1 1/2 tsp vanilla extract
2 cups grated zucchini
2/3 cup sugar-free chocolate chips
Flaky sea salt for garnish, if desired. Omit if you have to be cautious about salt.

Preheat oven to 350 degrees.
Spray a loaf pan with nonstick butter-flavored cooking spray and dust lightly with cocoa powder; set aside.

In a large bowl, using a whisk, combine the 1/2 cup cocoa powder, flour, baking soda, cinnamon, and salt.

In a second large bowl, combine Stevia, egg and egg yolk until smooth. Stir in the vanilla extract and the melted butter; mix until smooth. Add the zucchini. Stir in the flour mixture, 1/3 at a time. Fold in the chocolate chips.

Pour batter into the prepared pan and bake at 350 degrees for 50 minutes. Remove from oven and allow to cool slightly in the pan. Remove to a wire rack to finish cooling. Sprinkle with the sea salt, if using.

Note: A friend shared a recipe with me from Delish wondering if diabetics could eat it. I redid the recipe to make it diabetic-friendly. 

LIME-HERB HOLLANDAISE

4 egg yolks

2 tsp fresh lime juice

10 tbsp butter, melted

2 tbsp chopped fresh cilantro, parsley, and/or chives

1/2 tsp kosher salt

pinch of cayenne pepper

Put a small glass of warm water by the stovetop. Whisk together egg yolks and lime juice in a medium glass or metal bowl until well combined and smooth. Set bowl over a small saucepan of simmering water but bowl should not touch the water. Whisk egg mixture constantly, occasionally moving bowl on and off saucepan, until thickened, light yellow and doubled in volume*. Remove bowl from heat. If mixture starts to thicken too much, whisk 1 tablespoon of the warm water in the glass, into the mixture. Remove saucepan from heat.

Set bowl over steaming water in the saucepan. Gradually drizzle melted butter into egg mixture, 1 tablespoon at a time, whisking constantly until all butter is incorporated. Note: if you add butter too quickly, the mixture will separate. Whisk in herbs, salt and cayenne. If sauce gets too thick or starts to separate, remove from heat and quickly whisk in warm water, 1 teaspoon at a time, until desired consistency. Serve immediately over poached eggs, crab cakes, breakfast potatoes, salmon or flank steak.

Yield: 1 cup

* The sauce is ready when it reaches the ribbon stage. Dip whisk in and out of the sauce; the sauce should fall from the whisk in a continuous thick stream and visibly rest on the surface of the sauce for a few moments before reincorporating.

recipe and photo allrecipes.com 2025

SWEET POTATO CASSEROLE WITH SPLENDA

4 medium sweet potatoes

3/4 cup Splenda or Stevia Granulated

1/2 cup evaporated milk

2 tsp grated orange rind

1/4 cup fresh orange juice

2 tsp vanilla extract

1 egg, lightly beaten

1/2 cup whole-wheat flour (or your favorite no/low carb flour)

3 tbsp butter, melted

1 cup panko breadcrumbs

1/2 cup finely chopped pecans

2 tbsp butter, melted

3 tbsp sugar-free maple-flavored syrup

Preheat oven to 375 degrees.

Place the sweet potatoes on a baking sheet and bake for 1 hour or until done.  Cool to the touch; peel and mash.  Reduce oven temperature to 350 degrees.

Lightly grease or spray a 9 x 13-inch baking dish; set aside.

Combine the mashed sweet potatoes, Splenda, evaporated milk, orange rind and juice, vanilla extract, egg, flour, and 3 tablespoons of melted butter together.  Beat at medium speed with an electric mixer until smooth.  Spoon the mixture into the prepared baking dish.

In a small bowl combine the panko crumbs, pecans, 2 tablespoons melted butter and the maple-flavored syrup together.  Sprinkle this mixture over the sweet potato mixture. 

Bake for 1 hour at 350 degrees.

Yield: 14 servings.

Serve with a lean protein item.

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PENNE 'n' CHICKEN SALAD

12-oz whole wheat penne pasta (or your favorite no/low carb pasta)

3 tbsp olive oil

3/4 cup store-bought guacamole (or your homemade)

1 1/2 cups fresh basil leaves

2 tbsp fresh lemon juice

1 lb boneless, skinless chicken breast halves, cut into 1/2-in thick slices

3/4 tsp salt

3/4 tsp cracked pepper

1 pkg (5-oz) baby salad greens

3/4 cup drained roasted jarred red peppers, cut into 1/2-inch-wide strips

1/2 cup thinly sliced red onion

Cook pasta according to the package directions. Drain and rinse under cold water until cool. Drain well. Toss pasta with 1 tablespoon of the oil. Meanwhile, in a food processor, pulse guacamole, 3/4 cup of the basil, lemon juice and 1 tablespoon of the oil, until smooth. Reserve.

Toss chicken with 1/2 teaspoon of salt and 1/3 teaspoon of black pepper. In a 12-inch nonstick skillet, heat remaining oil over medium-high heat. In 2 batches, add chicken and cook, flipping, until browned and no longer pink in the centers, about 5 to 6 minutes. Transfer to a large serving bowl; stir in pasta, greens, roasted peppers, onion and remaining basil, salt and pepper, until combined. Serve with the remaining guacamole mixture.

Yield: 6 servings Per serving: 412 calories, 28g protein, 49g carbs

Woman's World 2026

VENISON STEAK WITH BLUEBERRIES

2 tablespoons butter, melted

4 venison steaks, 1/2-inch thick

1 large lemon, juiced and peel grated

1 cup chicken broth

4 tablespoons butter

1 cup fresh blueberries*

1/4 tsp ground cinnamon

1/8 tsp ground ginger

salt to taste

freshly ground black pepper to taste

Melt the 2 tablespoons of butter in a large skillet. Add the venison steaks and cook until medium rare (or desired doneness) and browned on both sides. Remove to a platter and keep warm.

De-glaze the skillet with the chicken broth, lemon juice, and lemon rind. Cook over high heat until the liquid is reduced to a half cup. Lower the heat to medium and add the 4 tablespoons of butter, whisking in 1 at a time. Add the blueberries, cinnamon, ginger, salt, and pepper to the sauce.

To serve, pour the blueberry sauce over the steaks and serve immediately.

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