FRUITY WHIP DESSERT

1 pkg (4-serving size) sugar-free gelatin - your choice of citrus flavor

1 cup boiling water
1/2 cup cold water
2 tbsps lemon juice
1 pkg (4-serving size) sugar-free French vanilla-flavor instant pudding mix
2 cups cold fat-free milk

Dissolve the gelatin in the boiling water, stirring until gelatin is completely dissolved; stir in the cold water and lemon juice; set aside.

In mixer bowl, combine the pudding mix and milk; beat at low speed until well blended, approximately 2 to 3 minutes.

Set the bowl of gelatin inside a large bowl of ice water; stir until slightly thickened; whip with electric mixer until thick and fluffy, doubling in volume.

Gently blend the pudding into the whipped gelatin.  Pour into serving bowl or into 6 individual serving dishes but do not try to mold.

Chill until set.

To serve garnish with a dollop of whipped cream, if desired.

Note: This picture is not a brand endorsement.  This recipe will work fine with whatever brand of gelatin and/or pudding you choose.

THAI CURRY STIR-FRY

1/2 cup chicken broth

2 tsps cornstarch
2 tsp soy sauce
1 1/2 tsps curry powder
dash of red pepper flakes
3 green onions, sliced
2 garlic cloves, minced
2 cups fresh broccoli florets
2/3 cup sliced carrots
1 1/2 tsps olive or canola oil
6-oz boneless skinless chicken, cut into bite-size pieces
2/3 cup hot cooked brown rice, cooked without salt (there is enough salt in the broth and soy sauce)

In a medium bowl stir the broth, cornstarch, soy sauce, curry powder and red pepper flakes together; set aside.

Spray a large skillet or a wok with nonstick cooking spray and heat over medium-high heat.  Add the green onions and garlic to skillet; stir fry 1 minute.  Remove from the wok.

Add the broccoli and carrots to the wok and stir-fry 2 to 3 minutes until crisp tender; remove from wok.

Heat the oil in the wok and add the chicken pieces; stir-fry about 3 minutes or until cooked through.

Stir the broth mixture you had set aside; add to the chicken in the wok.  Cook and stir until the sauce comes to a boil and thickens slightly.  Return the vegetables to the wok and cook, stirring, until heated through. Serve over the hot rice.

Yield: 2 servings

Note: Proteins and carbs are both around 27-28 grams.

Note: I adapted this recipe (by changing from white rice to brown) from a diabetic booklet I got after being diagnosed.

CHOCOLATE HAZELNUT MOUSSE

1 pkg (4-serving size) chocolate sugar-free pudding mix

2 cups fat-free milk
1/2 cup chocolate hazelnut spread
1 1/2 cups frozen whipped topping, thawed
Additional frozen whipped topping, thawed for garnish
4 fresh strawberries, halved, for garnish

Prepare the pudding using the fat-free milk according to the package directions.  Whisk in the hazelnut spread and refrigerate 15 minutes.

Fold the whipped topping into the pudding mixture and spoon into 8 small dessert dishes.  Cover and refrigerate until ready to serve.

Before serving top each dish with a dollop of the whipped topping and garnish with a strawberry half.

Remember this is a dessert. One serving per day. Share with family and/or friends.

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STIR-FRIED BEEF AND SPINACH

This is a great recipe for diabetics.  This recipe makes 2 servings.  Per serving: 196 calories, 6g carbs, 28g protein, 8g dietary fiber, 7g total fat (2g saturated).

1 pkg (6-oz) fresh spinach, stemmed and torn

1/8 tsp salt

1/2 lb boneless beef top sirloin steak, sliced thin

1/4 cup stir-fry sauce

1 tsp Splenda granular (nutritional info above figured with sugar) 

1/2 tsp curry powder

1/4 tsp ground ginger

Coat a large nonstick skillet or wok with nonstick cooking spray and heat over high heat.  Add the spinach and stir-fry 1 minute or until limp.  Remove skillet from heat and remove spinach to a platter, lightly sprinkle with salt (if desired) and keep warm.

Using a paper towel, wipe out the skillet.  Coat again with nonstick cooking spray and heat over high heat.  Add the beef and stir-fry for 2 to 3 minutes until barely pink.  

Add the sauce, Splenda, curry, and ginger to the beef and cook, stirring, 1 to 2 minutes until the sauce thickens.

To serve, spoon the beef over the spinach.

This is the file photo.

SWEET AND SOUR SHRIMP STIR-FRY

1 tbsp dark sesame oil

1/2 cup thinly sliced celery
1/4 cup chopped red bell pepper
1/4 cup chopped green onion
1/2 tsp ground ginger
1 tsp soy sauce
1 tsp lemon juice
1/8 tsp Splenda granulated
1 lb medium raw shrimp, peeled & deveined

Heat the oil in a large nonstick skillet or wok over medium heat. Add the celery,  bell pepper, onion, and ginger; cook and stir 5 to 7 minutes.

Add the soy sauce, lemon juice, and Splenda; cook, stirring for 1 minute.  Add the shrimp and cook another 3 minutes or until the shrimp are pink and opaque.

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Yield: 4 servings.
Per serving: 213 calories, 9g fat (2g sat), 28g pro, 3g carbs, 208 mg cholesterol, 663 mg sodium

SALMON VEGGIE SKILLET

2 cups water

3/4 lb salmon fillet
2 cups asparagus, sliced into 1-inch pieces
2 cups cooked brown rice
1 cup spinach, sliced into strips
1/3 cup reduced fat & sodium chicken broth
2 tbsp chopped fresh chives
2 tbsp lemon juice
1/8 tsp freshly ground black pepper

Bring the water to a boil in a large skillet; add salmon fillet and reduce the heat to a gently simmer.  Cover skillet and cook 10 minutes or until the fish flakes when tested with a fork.  Remove salmon from skillet to a cutting board.  When cool enough to handle, break into large pieces and remove the skin.

Coat a large skillet with nonstick cooking spray and heat over medium-high heat.  Add the asparagus and cook, stirring occasionally, for 6 minutes or until tender.  Add the rice, spinach, and broth; stir to combine.  Cover and cook on low heat 1 to 2 minutes until the rice is hot and spinach is wilted.

Return the salmon to the skillet along with the chives, lemon juice, and pepper; mix in gently.

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Yield: 4 servings of about 1 cup

Good protein/carb ratio for diabetics!  Per serving 22 g protein and 26 g carbs, that is well over the suggested 1/3 as many proteins as carbs per meal.

CUCUMBER SALAD

3 large cucumbers, scrubbed, sliced thin

1 cup white wine vinegar
3/4 cup water
3/4 cup Splenda Granulated
1 tsp salt
Dash red pepper flakes
Dash dried parsley
Dash freshly ground black pepper
Dash dried basil

In a saucepan heat all the ingredients except the cucumbers in a saucepan until the Splenda is totally dissolved.  Pour mixture over the cucumbers.

Store in an airtight container and may be kept refrigerated for several days.

CARAMELIZED GARLIC KALE

1 1/2 lbs fresh kale, tough stems removed, leaves chopped

2 cups water
1 tbsp olive or coconut oil
8 garlic cloves, thinly sliced
1 tsp red wine vinegar
1/2 tsp salt
1/4 tsp red pepper flakes (or less, if preferred)

In a large saucepan bring the kale and water to a boil over medium-high heat.  Cover and cook until the kale is tender but still bright in color - about 6 to 8 minutes.  Drain well.

While kale is cooking, heat the oil in a large nonstick skillet over medium heat.  Add the garlic and cook, stirring, until golden brown - be careful not to burn. This will take about 4 minutes.

Add well drained kale to skillet along with the vinegar, salt, and red pepper flakes; stir to mix well before serving.

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LIME CHICKEN BREASTS

6 boneless, skinless chicken breast halves

1 cup chicken broth
1 lime, squeezed, and peel zested
1 cup whipping cream
white whole-wheat flour
salt to suit taste
1/4 tsp freshly ground black pepper
2 tbsps canola or coconut oil
Hot cooked brown rice for serving, optional

Salt and pepper the chicken breasts; dredge lightly in the flour.

Heat the oil in a large nonstick skillet; when hot add the chicken and cook on medium-high for 10 to 12 minutes or until cooked all the way through.  Remove chicken from pan and keep warm.

In the same skillet cook the broth with the lime juice, and lime zest until reduced by half.  Stir in the cream and heat through. 

Serve the sauce over the chicken with the rice as a side. Rice is optional but if using, use brown rice. I suggest substituting some broccoli or something similar instead of rice.

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BROCCOLI-GRAPE SALAD

1 bunch broccoli, cut off stems and break florets into bite-size pieces

1 cup red seedless grapes
1/2 cup chopped red onion
1 celery rib, sliced thin
1/2 cup sunflower seeds
1 lb bacon, cooked, drained, crumbled

Combine ingredients in salad bowl.

Make the following dressing and pour over the above right before serving.
1 cup low-fat mayonnaise (I use olive oil mayo)
1/2 cup Splenda granulated
2 tbsps wine vinegar

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