JELL-O PIZZAS

Want a fun cool dessert for diabetic kids on a hot day or for an after school snack? These JELL-O pizzas are fun and refreshing.

2 pkgs (4-serving size) JELL-O sugar-free gelatin dessert, any flavor
2 cups boiling water
1 cup cold water
Sugar-free frozen whipped topping, thawed
Assortment of small fresh fruit* for topping

Dissolve the gelatin in the boiling water, stirring to dissolve completely, about two minutes. Stir in the cold water. Pour gelatin into a 13-x-9-inch pan. Refrigerate at least 3 hours until firm.

To make the pizzas, pour about 4-inches of warm, not hot, water in sink. Dip pan briefly in the warm water, being careful not to get water on the gelatin. Using the rim of a large glass or a large round cookie cutter, cut out the circles. Lift carefully from the pan to serving plates.

Spoon whipped topping over the circles and decorate with the pieces of fresh fruit.

*Suggestions include white and red grapes, blueberries, raspberries, mandarin orange slices cut in half, etc.

Note: Layer the leftover pieces of Jell-O in parfait glasses with whipped topping.

WHOLE-WHEAT PASTRY

1/2 cup all-purpose flour
3/4 cup whole-wheat flour
1/4 tsp salt
2 tbsp unsalted butter
2 tbsp canola oil
4 tbsp cold water, divided

In a medium bowl combine the two flours and salt.  Using a pastry blender or two knives, cut in the butter until the mixture resembles coarse crumbs.  Stir in the canola oil and sprinkle 1 tablespoon of the cold water over the mixture and toss with a fork. 

Push the moistened dough to the side of the bowl and repeat the process with the additional water, 1 tablespoon at a time, until all the flour is moistened.  Shape the mixture into a ball.  Roll out dough as you would with any other pastry recipe.

Note: File Photo - mine are never this pretty!

HAM AND CHEESE GRITS CASSEROLE

If you have ever lived anywhere in the South you know grits are a kitchen staple. Here is a good breakfast casserole using grits. This recipe is from a lady here in the DFW Metroplex with a few of my variations. I have had it for a few years.

3 cups chicken stock
1 cup quick-cooking grits
1/2 cup Southwestern-style egg substitute
5-oz reduced-fat Velveeta cheese, cubed
1/4 cup low-fat milk
2 tbsp butter
1 1/4 cups cubed fully cooked ham
3 green onions, chopped
1/4 tsp salt
1/4 tsp garlic powder
1/4 tsp pepper
1/8 to 1/4 tsp crushed red pepper flakes
3/4 cup shredded sharp cheddar cheese

Preheat oven to 350 degrees.

Bring the chicken stock to boiling in a large saucepan; slowly stir in the grits. Reduce heat to medium-low and cook, covered, about 5 minutes or until thickened, stirring occasionally. Remove from the heat.

In a small bowl, stir a small amount of the hot grits into the egg substitute; return to the pan, mixing well. Add the Velvetta, milk and butter, stirring until the cheese is melted. Stir in the ham, onions, and spices.

Transfer grits mixture to the prepared baking dish; sprinkle with the cheddar cheese.

Bake, uncovered, 35-40 minutes or until the edges are golden brown and the cheese is melted.

Allow to stand around 10 minutes before cutting into 6 squares to serve.

Nutritional Information per serving: Calories 284, Fat 12 g (7 sat), Fiber 1 g, Carbs 26 g, Protein 20 g
Note: This carb to protein ratio makes this dish okay for diabetics.

Note: File Photo

PORK CHOPS WITH BLACK BEAN SALSA SKILLET MEAL

4 lean boneless pork chops
1 garlic clove, minced
1/4 tsp salt
pinch freshly ground black pepper
2 tsp chili powder
1 tsp ground cumin
1 tsp oregano
pinch red pepper flakes
1 tbsp canola oil
1 can (19-oz) black beans, drained, rinsed
1 cup chunky salsa
3/4 cup frozen whole kernel corn, thawed
1/4 cup chopped cilantro
Low-fat sour cream, optional

In a small bowl combine the garlic, salt, pepper, chili powder, cumin, oregano, and pepper flakes to make a rub.  Rub this mixture all over the pork chops.

Heat the oil in a large heavy skillet over medium-high heat and add the chops.  Cook the pork chops 5 minutes per side, lowering heat if necessary.  Remove the chops to a plate.  Remove fat and bits from the pan and return the chops with any juices on the plate.

Add the beans, salsa, and corn to the skillet.  Bring mixture to a boil, reduce heat, simmer 10 to 15 minutes until sauce is hot and chops are cooked through.  Remove to serving platter and sprinkle with the chopped cilantro. Add a dollop of sour cream, if desired.

 Note: File Photo

CHIPOTLE PORK LOIN WITH VEGGIES

2 tbsp orange marmalade
1 canned chipotle pepper in adobo sauce
1 lge onion, cut into wedges
1 butternut squash, peeled, halved lengthwise and cut into 2-inch pieces
1 red bell pepper, cut into strips
1 tbsp canola oil
1 (1 - 1 1/2 lb) boneless pork loin roast
1/4 cup cilantro leaves

Preheat oven to 400 degrees.

In a small bowl mash the marmalade and chipotle pepper together and set aside.

Toss the onion, squash, bell pepper, and oil in a large roasting pan.  Push the vegetables to the sides of the pan and place the roast in the middle.

Roast at 400 degrees for 45 minutes to an hour.  During the last 15 minutes of cooking, brush the marmalade mixture over the meat every 5 minutes.  Meat thermometer should read 155 degrees for pork to be done.

Remove the meat to serving plate.  Let stand 10 minutes before slicing.  Stir the cilantro into the veggies and serve with the pork.

Yield: 4 servings
Per serving:  Approximately 360 cal, 29 g pro, 46 g carb, 8 g (2 g sat) fat, 4 g fiber, 99 mg sodium

Note: This is file photo.

PUMPKIN PENNE

Pumpkin is a very healthy food and should not be put on the back shelf until Thanksgiving and Christmas.  Eat it year round.  This Pumpkin Baked Penne is a good way to enjoy pasta and get the benefits of pumpkin.  It falls within the healthy ratio of carbs to proteins for diabetics!

1 pkg (14.5-oz) multigrain penne (always use multi-grain or whole-grain pastas!)
1 tsp canola or olive oil
1 small onion, chopped
3 garlic cloves, minced
3/4 cup low-fat ricotta cheese
1/2 cup reduced-sodium chicken broth
1 can (15-oz) pumpkin
1 can (28-oz) crushed tomatoes
1 tbsp Italian seasoning
3/4 tsp red pepper flakes
1 cup shredded reduced-fat mozzarella cheese
1/3 cup grated Parmesan cheese

Preheat oven to 375 degrees.

Cook the pasta according to package directions leaving out any salt or butter/oils; drain.

In a large saucepan or a Dutch oven, heat the olive or canola oil.  Add the onion and garlic, cooking and stirring for about 3 minutes to soften.  Add the ricotta cheese, chicken broth, pumpkin, tomatoes, Italian seasoning, and red pepper flakes.  Bring the mixture to a boil then reduce heat and simmer for 5 minutes.  Remove from the heat and stir in the drained pasta.

Lightly spray a 9 x 13-inch baking dish with nonstick cooking spray.  Pour the pasta mixture into the dish and sprinkle with the mozzarella and Parmesan cheeses. 

Bake pasta at 375 degrees for approximately a half hour until bubbly and the cheese is melted and turned a golden brown.

Yield: 9 servings

Note: File Photo

PANKO-COATED TILAPIA FILLETS

1 cup unseasoned panko bread crumbs
1 1/2 tsp dried dill weed
1/2 tsp salt
1/4 tsp black pepper
4 tilapia fillets
1/4 cup reduced-fat ranch dressing

Preheat oven to 400 degrees.
Coat a baking pan with nonstick cooking spray; set aside.

In a shallow dish mix the panko crumbs with the dill, salt, and pepper.

Generously brush both sides of the fillets with the ranch dressing and press into the panko mixture, covering tilapia on both sides.  Place the breaded fish on the prepared baking pan. 

Bake fish for 15 minutes at 400 degrees or until the fillets flake with a fork.  Turn oven to broil and cook for another 1 to 2 minutes to brown well.

Yield: 4 servings
Per serving: approximately 192 calories, 25 g protein, 13 g carbs, 1 g dietary fiber

 Note: File Photo

HOMEMADE APPLE-OAT BARS

This is a recipe I came up with to replace the 'store-bought' breakfast, granola, or whatever bars that are too expensive and often have too much fat or sugar.  These are good with a cup of coffee, hot chocolate, or hot tea.   In fact, I am eating one with my coffee now as I type this.  There is no fat in this recipe!  And remember cinnamon is a blood sugar stablizer so go heavy with a bit of a rounded teaspoonful.

Preheat oven to 350 degrees.
Lightly spray an 8-inch square baking pan or round cake pan with butter-flavored nonstick cooking spray; set aside.

1 cup raw quick oats
1 cup white whole wheat flour
1/2 tsp baking soda
1/4 tsp salt
1 tsp cinnamon
1 cup Splenda Granulated
1/2 cup + 1 tbsp unsweetened applesauce
1 egg
1 tsp vanilla
1 cup coarsely diced apple
1/2 cup chopped walnuts or pecans

In a medium to large mixing bowl, combine the oats, flour, baking soda, salt, and cinnamon; set aside.

In a small bowl combine the Splenda, applesauce, egg, and vanilla, stirring to blend well.  Stir the applesauce mixture into the oats mixture until well combined. Stir in the apples and nuts until completely blended in.  Spread the mixture (this mixture will not pour, it is thick and heavy) into the prepared baking pan.

Bake at 350 degrees for 20 to 25 minutes or until bars start to pull away from the sides of the pan, looks dry and a toothpick inserted in the center comes out clean.

Allow to cool completely in pan before slicing.  To slice, cut through the center dividing in half.  Then cut across the opposite direction to form bars the size of your choice.  Be sure the bars are cooled completely before storing in a plastic bag or airtight container.  Otherwise, they will sweat and become sticky.

ASPARAGUS WITH CILANTRO GARLIC SHRIMP

1/2 lb raw shrimp, rinsed, peeled, toweled dry
1 lb fresh asparagus spears, trimmed and cut into 1-inch pieces
4 garlic cloves, minced
1/4 tsp red pepper flakes
1/3 cup chopped cilantro
3 1/2 tbsp lime juice
1 tbsp canola oil
1/2 tsp salt

Heat a large skillet coated with nonstick cooking spray over medium-high heat.  Add the shrimp and cook two minutes, stirring often.  Add the asparagus and continue to cook for another 4 minutes or until the asparagus is just crisp-tender.  While mixture cooks, stir often with two large silicon spatulas.  Add the garlic and cook about half a minute.

Remove the skillet from the heat and add the red pepper flakes, cilantro, lime juice, oil, and salt.  Toss mixture gently to combine.

Serve immediately for the best flavor, color, and texture.  Serve with brown rice, if desired.

Yield: 4-servings
Per serving (without rice): 120 calories, 5 g fat (0 g saturated), 14 g protein, 7 g carbs, 3 g dietary fiber, 86 mg cholesterol

Note: This is a file photo of a similar recipe.

DIABETIC SNACKING

Everyone snacks from time to time and we diabetics are no exception.  In fact we should eat 5 times a day and a couple of those times will probably be snacks.  The key is to eat something healthy that will keep our blood sugar regulated.  Here are some ideas for snacks you can carry with you even when you are on the go.

• a hard boiled egg
• small package (or a few in a baggie) of almonds (also heart healthy), pistachios, peanuts, or sunflower seeds; unsalted is best for all those treats.  If you can't grab unsalted, a little salt won't hurt most of us.
• baby carrots
• celery sticks (have a negative calorie effect - it burns up more calories to chew and digest them than what we take in!)
• low-fat string cheese
• apple slices

I'm sure you get the idea and can add to the list with other of your favorites.  Skip the candy bars, potato chips, etc whenever possible.

 File Photo