ASPARAGUS WITH PARMESAN CHEESE

olive or canola nonstick cooking spray

3 cups diagonally sliced (2-inch slices) asparagus
2 tbsp grated Parmesan cheese
1/4 tsp salt
dash of black pepper

Coat a large skillet with the nonstick cooking spray over medium-high heat.

Add the asparagus to the skillet, cover and cook for 8 minutes or until tender and lightly browned.

Remove asparagus from the heat and sprinkle with the Parmesan cheese, salt and pepper. Toss to combine.

Yield: Serves 4

Per serving: 31 calories, Fat 1 g, Carbs 4 g, Protein 3 g, Sodium 161 mg

Note: This recipe is basically from an old Diabetic Cooking Booklet.

FOIL ROASTED CABBAGE

I saw this recipe on facebook.  Since cabbage is one of my favorite vegetables I wanted to try it.  It is a good healthy way to make a side dish!

1 tsp olive oil (5g)
2 tbsp real bacon bits (14g)
2 tbsp lemon juice
1 tbsp Worcestershire sauce
1/4 tsp kosher salt
1/4 tsp ground black pepper (more or less to taste)
1 Medium Head of Cabbage
Preheat the oven (or the grill,) to 425 degrees.

Mix the olive oil, bacon bits, lemon juice, Worcestershire sauce, salt and pepper to make the marinade.

W
Prepare the cabbage. Rinse it under water and remove any yucky loose leaves.

t the head in half on the core..

Then cut the halves in half again……to make quarters.

Lay each wedge on a sheet of aluminum foil large enough to wrap it up in. Spoon about 2 tbsp of the marinade on top making sure to get it in all the nooks and crannies.

Wrap each wedge and bake for 20-30 minutes.

I say 20-30 because they will continue to cook once you pull them out and I like mine still crunchy. So I let them sit for a little while pull them out around the 20 minute mark. However, some like to cook them up to an hour for softer cabbage.

The wedges reheat wonderful in the oven or the microwave! 

SHRIMP, PASTA, AND GREENS BOWL

2 cups uncooked whole-grain penne pasta

12-oz large shrimp, peeled and deveined
1/2 cup dry white wine (or chicken broth)
2 tbsp extra-virgin olive oil
1 cup sliced onion
4 garlic cloves, finely chopped
1 tsp red pepper flakes
1 lb kale greens, washed and drained
1/2 tsp salt
Grated Parmesan cheese for garnish

Cook the pasta in a large pot of boiling water approximately 9 minutes until al dente. Reserve 1 cup of the pasta water and set aside.  Drain pasta and rinse*.

Heat a large skillet over medium heat; add the shrimp and wine.  Cover and cook 1 to 2 minutes until the shrimp are pink and opaque; remove to a bowl and set aside.

Heat the oil in the same skillet over medium-high heat.  Add onions; cook a couple of minutes until translucent.  Add the garlic, and red pepper flakes; cook, stirring 1 to 2 minutes.  Stir in the kale and salt.  Add the reserved pasta water and cover skillet.  Cook about 3 minutes until the kale is wilted.

Toss the pasta, shrimp, and kale together then dish into serving bowls.  Garnish each dish with the Parmesan cheese and serve immediately.

Yield: 6 1-cup servings

Per serving: Approximately 305 cal, fat (sat 1g) 7g, protein 21g, carbs 34g, dietary fiber 6g
Diabetic exchanges: 3 meat, 2 starch

Note: This is my version of a basic recipe from an old Diabetic Cooking magazine.

CARROTS WITH CURRY

2 tsp butter

2 tsp Splenda Brown Sugar Blend
3/4 tsp curry powder
1/4 tsp ground cumin
1 lb carrots, scraped and sliced about 1/8" thick
1/4 tsp salt
dash of freshly ground black pepper
3/4 cup water
2 tbsp chopped fresh flat-leaf parsley

In a large nonstick skillet, over medium heat, melt the brown sugar blend with the butter, curry, and cumin; cook, stirring, for a minute.  Add the carrots, salt, pepper, and water.  Cover skillet and bring to a boil; reduce heat and simmer 7 to 8 minutes or until carrots are tender.

Remove lid from skillet and simmer briskly, stirring often, for about 5 minutes until the liquid is reduced to a couple of tablespoonsful.  Sprinkle with the parsley.

Yield: 4 servings

Note: I suggest serving this as a side dish to a lean protein item.

NO DOUGH PIZZA

I am not so sure about this recipe as it is mostly dairy which might be a little too much for some diabetics. However, I am posting this that I got from a friend.  I am neither recommending nor not recommending this as I have never made it.

"This one is a WINNER!!!!
Gluten Free, Low Carb, Diabetic Friendly!!!!!!
For when you absolutely want pizza but not all the carbs!!!!!!!"

Crust
1 (8 oz) package of full fat cream cheese, room temperature
2 eggs
1/4 tsp ground black pepper
1 tsp garlic powder
1/4 cup grated Parmesan cheese

Topping
1/2 cup pizza sauce
1 1/2 cups shredded mozzarella cheese
toppings - pepperoni, ham, sausage, mushrooms, peppers
Garlic powder

Preheat oven to 350.

Lightly spay a 9×13 baking dish with cooking spray. With a handheld mixer, mix cream cheese, eggs, pepper, garlic powder and Parmesan cheese until combined. Spread into baking dish. Bake for 12-15 minutes, our until golden brown. Allow crust to cool for 10 minutes.

Spread pizza sauce on crust. Top with cheese and toppings. Sprinkle pizza with garlic powder. Bake 8-10 minutes, until cheese is melted.

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ORANGE PORK CHOPS

4 (5-oz) pork chops

1 tbsp Worcestershire sauce
1 orange, halved
1 tsp Italian seasoning
1/8 tsp black pepper
1/4 tsp seasoning salt
1 tsp olive oil
1 tsp butter
1/2 tbsp finely chopped chives for garnish, optional

Squeeze the orange juice into a shallow dish; add Worcestershire sauce and stir to blend.  Add the pork chops to the mixture, turn to coat both sides, cover and refrigerate for 30 minutes up to 2 hours.

Remove the chops from the marinade to a plate and sprinkle with the Italian seasoning, pepper, and salt.

Heat the oil in a large skillet over medium-high heat until hot; add butter.  When butter has melted, add the chops and cook on each side about 5 minutes or until cooked through.

Sprinkle with the chives before serving, if desired.

This is the file photo.

SOUTHWESTERN-STYLE PINTO BEANS SOUP

2 cups dry pinto beans, rinsed

5 cups cold water

Place the beans and water in a large cooking pot or Dutch oven.  Bring beans to a boil; reduce heat and simmer 10 minutes.  Turn off the heat but allow the beans to sit covered for 1 hour.  Drain beans and rinse.

2 cans (14-oz each) chicken or vegetable broth
1 large yellow onion, chopped
1/2 cup water
3 large garlic cloves, minced
1 tsp ground cumin
1/4 tsp cayenne pepper
1 can (14-15 oz) fire-roasted diced tomatoes with the juice
Shredded Mexican-blend cheese for garnish, optional
Chopped fresh cilantro for garnish, optional

In a crock pot or slow cooker combine the drained beans, broth, onion, water, garlic, cumin, and cayenne pepper.  Place lid on cooker and cook on low for 8 to 10 hours or on high for half that time.

Remove lid and add the tomatoes; cook for another 30 minutes.

To serve, dip into serving bowls and garnish with the cheese and/or cilantro, if desired.  Serve with crackers, a crusty bread or corn bread.

Yield: 6 servings

Note: I got the basics of this recipe from a diabetic web site.  But this is a good healthy dish for anyone.

BLUEBERRY TART WITH WALNUT CRUST*

*I got the original idea for this tart from a diabetic recipe website (I believe it was EatingWell).  I have made some changes that I think make it healthier.  Walnuts and blueberries are two of the healthiest foods and are especially good for diabetics.  

CRUST:
1/2 cup lightly toasted walnuts
1 cup Graham cracker crumbs
1 large egg white
1 tbsp unsalted butter, melted
1 tbsp coconut oil
pinch of salt, optional

Preheat oven to 325 degrees.

Coarsely chop the walnuts in a food processor; add Graham cracker crumbs and process until the mixture is fine crumbs.

In a medium bowl, whisk the egg white until frothy; add crumb mixture, butter, coconut oil, and salt - if using.  Toss the mixture to combine well.  Press onto the bottom and 1/2-inch up the sides of a 9-inch tart pan that has a removable bottom.

Set tart pan on a cookie sheet and bake at 325 degrees for 8 minutes or until dry and slightly darkened around edges.  Remove from oven and allow to cool on a wire rack.

FILLING:
1 brick (8-oz) Neufchatel (low-fat) cream cheese, softened
1/2 cup low-fat sour cream
1/4 cup + 2 tbsp pure maple syrup**, divided
2 cups fresh blueberries

In a mixing bowl with mixer on low speed, beat the cream cheese, sour cream, and 1/4 cup of maple syrup until smooth.  Carefully spread the mixture into the cooled crust.  Place the blueberries over the filling and drizzle with the remaining two tablespoons of maple syrup (I omit this syrup).

Refrigerate at least an hour before serving.  Can be made 1 day ahead and refrigerated.

**If you have serious problems with your blood sugar, use sugar-free maple-flavored syrup and use sugar-free vanilla wafer crumbs instead of graham cracker crumbs.

As always, remember this is a dessert. Eat one piece and share the rest with family and friends.

CHICKEN TENDERS

1 1/2 lb chicken breast tenders

1 cup favorite low-sugar barbecue sauce
2 tbsp Dijon mustard
2 tbsp honey (fine for most diabetics)
1/2 cup white whole-wheat flour
1/2 tsp freshly ground black pepper
1/2 tsp salt
2 large eggs
1 3/4 cups coarse dry whole-grain bread crumbs
olive oil nonstick cooking spray

In a large mixing bowl combine the barbecue sauce, mustard, and honey; reserve 1/2 cup of the sauce.

Cut in large tenders in half lengthwise; place all chicken in the bowl of sauce to marinate.  Stir to coat, cover and refrigerate for approximately 1 hour.

Preheat oven to 450 degrees.
Spray a large baking sheet with sides with the cooking spray.

Combine the flour, pepper, and salt in a shallow dish or pie plate.

Beat eggs in a second shallow dish or pie plate.

Place bread crumbs in a third shallow dish or pie plate.

Place chicken on prepared baking sheet and coat each side thoroughly with the cooking spray.

Bake chicken at 450 degrees for 10 minutes.  Turn and bake another 10 minutes or until crisp and cooked through.

Serve with the reserved sauce.

I have had this recipe for years. I believe I adapted if from a Joy Bauer recipe.

File Photo

JOY BAUER'S TURKEY MEATLOAF FOR DIABETICS

As anyone who reads my blogs regularly knows, I simply do not allow poultry into my mouth.  I know, it is a quirk I have no intention of trying to overcome!  However, I do realize that many of you live for chicken and turkey so I am posting this recipe from Joy Bauer for you.  But please remember to read the label on your ground turkey.  If the product contains skin it is not in your health's interest to purchase it.

• oil spray
• 1 pounds turkey, ground, lean (at least 90% lean)
• 1 small zucchini, summer, grated
• 1 cup(s) oatmeal, instant
• 1/2 cup(s) mushrooms, shiitake, chopped
• 1/4 cup(s) milk, fat-free
• 1/4 cup(s) basil, fresh, thinly sliced
• 2 tablespoon soy sauce, less sodium
• 2 egg white(s)
• 4 clove(s) garlic, minced
• 1/2 teaspoon thyme, dried
• 1/2 teaspoon oregano, dried
• salt substitute
• pepper, black ground

Preheat the oven to 350°F. Coat a 1-quart loaf pan with oil spray or line with aluminum foil.

In a large bowl, mix the turkey, zucchini, oatmeal, mushrooms, milk, basil, soy sauce, egg whites, garlic, thyme, and oregano and season with salt substitute and pepper.

Press the turkey mixture into the loaf pan and cover with aluminum foil. Bake 40 minutes. Remove foil and bake 5 to 10 minutes longer, until the top begins to brown and the center is no longer pink. Serve immediately.

Amount per ServingCalories: 239

Total Fat: 3 g

Saturated Fat: 0 g

Cholesterol: 45 mg

Sodium: 380 mg

Total Carbohydrate: 20 g

Dietary Fiber: 3 g

Protein: 33 g