BANANA-NUT BREAD COOKIES

A few years ago I made banana pudding for the diabetic dessert at the church luncheon.  I had a couple more bananas I needed to use and also wanted to take something to a friend who doesn't eat sugar.  I thought I would try some banana cookies and I'm glad I did.  These are almost like banana bread, so much so I call them banana bread cookies.  The taste is a lot the same but a cookie is so much more convenient.  I hope you will like them.

1/2 cup canola oil
1/4 cup ground flaxseed
3/4 cup Ideal brown sugar substitute*
2 medium to large bananas**, mashed
1 large egg
1/2 tsp lemon flavoring***
1/2 tsp vanilla flavoring
2 cup white whole-wheat flour
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 cup chopped pecans

In a 2-quart mixing bowl, using an electric mixer, mix together the canola oil, flaxseed, and brown sugar substitute until well blended.  Add the bananas and mix in well.  Add the egg and the flavorings and beat to combine.

Combine the flours, baking powder, baking soda, and salt.  Gradually add the mixture to the banana mixture.  Stir in the pecans.

Lightly spray cookie sheets with nonstick cooking spray.  Place cookies by heaping teaspoonfuls or scant tablespoonfuls approximately 2-inches apart on the cookie sheets.  Bake at 350 degrees 8 to 10 minutes or until the edges are lightly browned.

Yield: 2 to 3 dozen cookies

*Locally I get this brand at Albertson's and Kroger.  Kroger also sells it under the Kroger brand but it says Ideal on the back.  If you don't have it, use something similar or 1/2 cup Splenda brown sugar blend.
**You want at least a level cup of mashed bananas.
***You can substitute another half teaspoon of vanilla extract or if you miss the butter in this cookie, use butter flavoring.  I eliminate almost all butter from my baking so I am used to not having the butter flavor.  If you miss it, substitute butter flavoring here.

BROWN RICE ALMONDINE WITH APPLE

Use this recipe as a side dish to a lean protein item or as stuffing for poultry.

1/3 cup slivered almonds
2 tsp butter
2 medium-size tart apples, cored and diced
1/2 cup chopped onion
1/2 cup chopped celery
1/2 tsp poultry seasoning
1/4 tsp dried thyme
1/4 tsp freshly ground black pepper
3 cups cooked brown rice (cooked according to package directions using chicken broth)

Melt the butter in a large skillet over medium-high heat until lightly browned.  Add the apples, onion, celery, poultry seasoning, thyme, and pepper; cook until crisp tender.  Stir in the rice and cook until mixture is
heated through.

 

Note: File Photo

CHOCOLATE CHIP MERINGUE COOKIES

1/2 cup chopped nuts
2 egg whites
1/2 tsp vanilla extract
1/2 cup less 1 tablespoon Splenda granulated
1 tablespoon granulated sugar
1/2 cup sugar-free chocolate chips

Preheat oven to 200 degrees.
Line a couple of cookie sheets with parchment or baking paper; set aside.

Place nuts, I prefer pecans, in a shallow pan and bake at 200 degrees, stirring occasionally, until toasted; usually takes about 5 minutes.  Remove from oven and set aside.

Beat the egg whites and vanilla together with an electric mixer on high speed until foamy.  Add the Splenda and sugar to the egg whites, 1 tablespoon at a time, until stiff peaks form.  Gently fold in the toasted nuts and the chocolate chips.

Spoon the mixture onto the prepared cookie sheets by rounded teaspoonfuls.  Bake at 200 degrees for 2 hours.  Cool slightly on the cookie sheets then gently remove to wire racks to cool completely.

This close-up picture allows you to see the airiness of the meringue.

Store cookies in an airtight tin.
Yield: 3 dozen
This recipe is based on an idea I got from Splenda around a dozen years ago.

APPLE AND PEAR CRISP

Topping:
1/2 cup white whole-wheat flour
1 tbsp Splenda Brown Sugar Blend
1/4 cup Splenda granulated
1/4 tsp ground cinnamon
1 pinch ground nutmeg
4 tbsp cold, unsalted butter, cut into pieces

Filling:
4 large Macintosh or other tart apples
3 Bartlett or Anjou pears
2 tbsp Splenda granulated
3 tbsp apple juice concentrate

Preheat oven to 400 degrees.  Lightly butter a deep 2 to 2 1/2-quart baking dish; set aside.

To prepare topping: Pour flour, brown sugar, Splenda granulated, cinnamon and nutmeg together in a medium mixing bowl.  Stir well to blend; add the butter and mix with an electric mixer, using paddle attachment, until topping crumbly or sandy in texture.  Set topping aside and make the filling.

Peel, core, and thickly slice apples and pears.  Place the fruit in the buttered baking dish.  The fruit should be at least 2 1/2-inches thick in the bottom of the pan so add more fruit if necessary.  Add the Splenda and apple juice concentrate and toss mixture until coated.  Sprinkle the topping over the filling.

Bake at 400 degrees 40 to 50 minutes or until the fruit is tender and the topping is lightly browned.

Yield: 8 servings
Recipe and photo from Splenda but I changed all-purpose flour to white whole-wheat. I do not believe diabetics should ever use refined all-purpose flour. Also, I just use water in the filling instead of apple juice concentrate. You use what works best for you.

SQUASH WITH CHICKEN

1/2 cup chopped onion
1/2 cup sliced celery
1 tsp butter
2 1/2 cups sliced yellow squash
1 cup sliced zucchini squash
1/2 cup chopped or shredded cooked chicken
2 tbsp water
1/2 tsp salt
1/4 tsp garlic powder
1/8 tsp red pepper flakes
1/8 tsp fresh ground black pepper

Melt butter in a large skillet; add onion and celery sauteing until tender. Stir in the yellow squash and zucchini. Add the chicken, water, and spices. Cover and bring to a boil. Reduce heat to simmer and cook about 10 minutes or until the vegetables are tender. Stir frequently during cooking.

ORANGE-CHICKEN QUINOA

2 tsp canola oil
1 lb thin-sliced boneless skinless chicken, cut into strips
1 cup water
1/2 cup uncooked quinoa
1 tbsp cornstarch
1 cup fresh orange juice
1 tbsp reduced-sodium soy sauce
1 tbsp grated fresh ginger
1/2 cup sliced green onion
1 cup sliced carrots
6-oz snow peas, ends cut off
1/4 tsp red pepper flakes

Heat the canola oil in a large skillet or wok over medium-high heat. 

Add the chicken to the hot oil and cook, stirring, about 6 minutes until no longer pink.  Remove from the skillet and keep warm.

Meanwhile, put the water and quinoa in a medium saucepan and bring to a boil.  Reduce to simmer, cover, and simmer until all water is absorbed.  This will take about 12 to 15 minutes.

Whisk the cornstarch, orange juice, and soy sauce together; add to the skillet.  Bring back to a simmer, stirring often.  Add the ginger and onion; cook a couple of minutes while stirring.  Add the carrots and snow peas; simmer 3 to 4 minutes just until crisp tender.  Add the chicken back to the skillet and heat through.  Turn off heat and let stand about 3 to 5 minutes before serving.

To serve, place the quinoa on serving plate and top with the chicken mixture.  Sprinkle with the red pepper flakes.

Yield: 4 servings.
 

 

File photo

CREAMY COLE SLAW

Made this the other day and Dustin, Steve, and I all enjoyed it.  I'm sure you could make your own substitutions and still have a tasty dish.

1 bag (12-14 oz) slaw mix
1/4 cup Splenda granulated
1/2 cup mayonnaise
1/4 cup milk
1/4 tsp celery seed, optional

Pour the slaw mix into a mixing bowl and sprinkle the Splenda overall.  Combine the mayonnaise with the milk and add to the slaw mix.  Toss together with a silicone spatula to coat the mixture well.  Sprinkle with the celery seed, if using.

Refrigerate until ready to serve.  Any leftovers should be refrigerated.

SPICY HAM & GREENS QUICHE

1 cup chopped cooked ham
1 1/2 tsp olive or canola oil
1/2 pkg (16-oz size) frozen chopped collard greens, thawed and drained
1/2 cup diced onion
1/4 cup chopped mushrooms
1 1/2 cups shredded pepper Jack cheese
1 cup low-fat milk
2 large eggs or 1/2 cup egg substitute
1/2 cup low-fat Bisquick or similar product
1/4 tsp salt
1/4 tsp freshly ground black pepper

Preheat oven to 400 degrees.
Lightly spray a 9-inch pie plate with nonstick cooking spray; set aside.

Heat the oil in a large skillet over medium-high heat; add the ham and saute until browned.  Add the greens, onion, and mushrooms; saute approximately 5 minutes until liquid evaporates and onion and mushrooms are tender.

Layer half the ham mixture in the prepared pie plate; top with half the cheese.  Repeat the layers with the remaining ham mixture and remaining half of the cheese.In a mixing bowl, whisk together the milk, eggs, Bisquick, salt and pepper; pour over the layered ingredients in the pie plate.

Bake quiche at 400 degrees for 25 to 35 minutes or until a knife inserted in the center comes out clean.

Allow quiche to stand 10-12 minutes before cutting to serve.

Yield: 8 servings

 

Note: File Photo

LOUISIANA-STYLE GUMBO

1/2 cup canola oil
1/2 cup whole-wheat flour
1 cup chopped onion
1 cup chopped green bell pepper
1 cup chopped celery
2 tsp Creole seasoning
2 tsp minced garlic
3 cans (14-oz each) low-sodium chicken broth
4 cups cooked diced or shedded chicken
1/2 to 3/4 lb andouille sausage, 1/4-inch slices
1 1/2 cups black-eyed peas
1 lb peeled, large raw shrimp
hot brown rice* for serving

In a soup pot or Dutch oven heat the oil over medium-high heat; gradually whisk in the flour and cook 5 to 8 minutes, whisking constantly, or until the mixture is chocolate colored but not burnt.

Reduce the heat to medium and stir in the onion, bell pepper, celery, Creole seasoning and garlic.  Cook the mixture while stirring constantly for 3 to 4 minutes.  Slowly stir in the chicken broth.

Add the chicken, sausage, and black-eyed peas.  Turn the heat back up to medium-high and bring the mixture to a boil.  Once gumbo starts to boil, reduce the heat to low and simmer, stirring occasionally, 20 minutes.  Add the shrimp and cook another 5 minutes or just until the shrimp turns pink.

To serve, ladle into bowls and serve topped with or over the brown rice.
*Rice may be omitted completely or you may use cauliflower rice, if desired.

 

File Photo

ORZO PILAF

4 oz uncooked orzo
2 tsp olive or canola oil
1 small onion, diced
2 garlic cloves, minced
1 small zucchini, diced
1/2 cup chicken broth
1 can (14-oz) artichoke hearts; drain and cut into 4ths
1 tomato, chopped
1/2 tsp dried oregano
dash of salt
1/4 tsp freshly ground black pepper
1/2 cup crumbled feta cheese
sliced black olives for garnish

Cook the orzo according to package directions but omit any salt for fat.  Drain and keep warm.

Heat the oil in a large nonstick skillet over medium heat.  Add the onion to the skillet and saute about 5 minutes; add the garlic and cook, stirring 1 minute.

Add the zucchini and the chicken broth to the skillet; reduce heat and simmer 5 minutes; zucchini should be crisp tender.  Stir the orzo into the skillet. Add the artichoke hearts, tomato, oregano, salt, and pepper to the skillet and cook, stirring, for another minute or until heated through.



Sprinkle with the feta cheese and olives.

Yield: 6 servings of 1/2 cup each
Per serving: 7 g protein to 23 g carbs.  Serve with fish or a lean piece of meat for more protein.

 

File Photo