THYME GREEN BEANS WITH ALMONDS

2 lbs fresh green beans, trimmed

2 tbsp butter

1 tbsp minced fresh thyme (or 1 tsp dried thyme)

1/2 tsp salt

1/2 tsp black pepper

1/3 cup slivered almonds, toasted

Place beans in a steamer basket. Place in a large saucepan over 1-inch water and bring to a boil. Cover and steam 1-12 minutes or until crisp tender.

In a large skillet, melt butter; add beams, thyme, salt and pepper. Cook, stirring, for 5 minutes or until heated through. Sprinkle with almonds.

8 servings of 1 cup  

Per serving: 83 calories, 5g fat (2g saturated), 8 mg cholesterol, 183mg sodium, 8g carbs, 3g protein

file photo of this recipe

PISTACHIO DREAM CAKE

NOTE: If you want to try this cake just be sure you share with family and/or friends and only have 1 piece yourself. This should be for special occasions only and only then if your blood sugar is under control! Not all diabetics can indulge in desserts.

1 box (2-layer size) sugar-free yellow cake mix
1 pkg (1-oz) instant sugar-free pistachio pudding mix
1 carton (8-oz) nonfat plain yogurt
3 egg whites
1 tsp vanilla extract
1 cup sugar-free lemon-lime soda

Preheat oven to 350 degrees.
Spray a 9 x 13-inch baking pan with nonstick cooking spray.

In a mixing bowl, combine the dry cake mix, pudding mix, yogurt, egg whites, and vanilla extract; beat on low speed for 1 minute. Gradually beat in the soda.

Pour batter into the prepared baking pan and bake at 350 degrees 20-25 minutes or until a wooden toothpick inserted in the center comes out clean. Remove from oven and allow to cool completely. Frost with the following:

Frosting:
1 1/2 cups cold fat-free milk
1 pkg (1-oz) instant sugar-free pistachio pudding mix
2 cups sugar-free frozen whipped topping, thawed

In a mixing bowl, combine the milk and pudding mix; beat on low for 2 minutes. Fold in the whipped topping and spread over the cake.

Note: Cake should be stored in the refrigerator.

Yield: 20 servings
Per serving: 148 calories, 28 g carbs, 3 g protein
Diabetic Exchange: 2 starch

 

COBB SALAD WRAPS

2 large low carb tortillas 

1/2 cup ranch dressing

2 cups fresh baby spinach

8 slices deli ham

3 hard boiled eggs, chopped

4 strips bacon, preferably thick cut, cooked, crumbled

1/4 cup blue cheese or cheese of your choice

4 oz cherry tomatoes, halved

Spread the dressing evenly over each tortilla. Divided toppings between the two tortillas, layering spinach, ham, eggs, bacon, cheese and tomatoes.

Fold in the sides, then roll up tightly to enclose the filling. Slice each wrap in half and serve.

Braum's photo and recipe

EASY OREO COOKIE DESSERT

2 small pkgs sugar-free instant vanilla pudding mix

3 cups low-fat milk
8-oz light cream cheese, softened
8-oz carton frozen sugar-free whipped topping, thawed
16 Oreo sugar-free cookies, broken into pieces

Extra Oreo cookies to break over the top as garnish, if desired.

Mix together pudding mix and milk on low speed of electric mixer; add cream cheese and mix until well blended. Add whipped topping and mix well with a large spoon (do not use mixer). Add cookie pieces and mix in. Place in a serving dish and chill for several hours or overnight before serving.

file photo

 

CHERRY ANGEL TRIFLE

One day when I had a sweet tooth I pulled out a few ingredients and made this tasty trifle. I think it is yummy.

1 sugar-free angel food cake (I buy mine at Walmart)
2 cans (20-oz each) Splenda sweetened cherry pie filling

1 carton sugar-free frozen whipped topping, thawed
Pecan pieces for garnish, if desired

In a large bowl, break up half the cake into bite-size pieces and spread over bottom of bowl.

Top cake pieces with one can of the pie filling, spreading evenly over the cake.

Top pie filling with approximately 2/3s to 3/4s of the whipped topping.

Repeat the process ending with the remaining whipped topping in the center of the dish. Sprinkle the pecans over the topping as a garnish, if desired.

Notes: Nuts are good for diabetics, especially with sweets; so I would not eliminate the nuts. Almonds would also go good with cherry pie filling.
Other pie fillings such as blueberry, apple, etc work well, too. With apple I like to sprinkle a little ground cinnamon on the top.

 

WHOLE ROASTED TRUFFLE CHICKEN

The foundation for this recipe is from Chef Charlie Palmer, a James Beard awarding winning chef who owns 18 restaurants and uses a French technique for this chicken. It is supposedly very popular at his home with his wife and four grown sons. Truffle oil can be expensive, so this is a chicken recipe to impress those you love. 

4-qz butter, softened

1/2-oz truffle oil

Salt and pepper

1 whole 3 - 3 1/2 lb chicken

1/2 lemon

4 thyme sprigs

1 garlic clove

Preheat oven to 400 degrees.

Combine the butter and truffle oil. Sprinkle with salt and pepper. Pipe butter mixture under the skin of the chicken breasts and legs. Place fingers under the skin and rub mixture around the entire chicken.

Tie the legs together with kitchen twine at the knuckle joint. Place chicken in the refrigerator, allowing to air-dry for 24 hours.

Remove the chicken from the 'fridge and insert lemon, thyme sprigs and garlic clove into cavity. Allow chicken to sit at room temperature 1 hour.

Meanwhile, heat oven to 400 degrees. Bake chicken 45 minutes or until juices run clear.

Yield: 4 servings

Per serving: 597 calories, 45 g protein, 2 g carbs, (1 g fiber)

 Photo courtesy AARP

SWEET AND SOUR MEATBALLS

1 can (20-oz) unsweetened (in their own juice) pineapple chunks

1 large egg

1 cup soft whole-grain breadcrumbs

1 garlic clove, minced

1 tsp salt

1/4 tsp freshly ground black pepper

1 1/2 lbs lean ground beef (or turkey)

2 tsp olive or canola oil

1 large green bell pepper

1 large red bell pepper 

1 cup low-fat chicken broth

1/2 cup Splenda or Stevia granulated

3 tbsp cornstarch

1/2 cup cider vinegar

3 tbsp reduced-sodium soy sauce

6 cups hot cooked brown rice for serving

Drain the pineapple and save 1/2 cup of the juice; set both aside.

In a mixing bowl, combine the egg, breadcrumbs, garlic, salt and black pepper. Crumble the meat over the mixture and mix together well. Shape into approximately 40 meatballs.

In a nonstick skillet, heat the oil, add meatballs and brown on all sides, drain.

Cut bell peppers into chunks; add the broth, peppers, and the pineapple to the meatballs. Bring the mixture to a boil; reduce heat and simmer, uncovered, for about 7 minutes.While the meatball mixture cooks, combine the Splenda and cornstarch in a bowl. Stir in the vinegar, soy sauce and the saved pineapple juice until smooth. Add to the meatball mixture. Bring to a boil; cook while stirring for a couple of minutes or until thickened.

Serve over the hot cooked rice.

Per serving of 3/4 cup meatball mixture over 3/4 cup rice = Approximately 456 calories, 66 g carbs, 2 g fiber, and 23 g protein

Diabetic exchanges: 3 lean meat, 2 1/2 starch, 1 1/2 vegetable, 1 fat

 This is a file photo showing white rice. Diabetics should use brown (whole-grain) rice.Cauliflower rice is also an option.

BEEF LETTUCE WRAPS

1 tbsp olive oil

1 medium onion, minced

2 cloves garlic, minced

2 tbsp chili powder

1 lb lean ground beef

1 medium zucchini, grated

1/4 cup minced fresh cilantro

1 tbsp lime juice

12 large leaves Boston or leaf lettuce

1 avocado, pitted, peeled, diced

3/4 cup pico de gallo

Grilled mini peppers and lime wedges, optional

In large skillet, heat oil over medium heat; add onion garlic and chili powder. Cook, stirring occasionally, until tender, about 5 minutes. Add the beef and zucchini; raise heat to medium-high. Cook, stirring occasionally, until beef is well browned, about 5 minutes. Stir in cilantro and lime juice; season with 1/4 teaspoon and 1/4 teaspoon pepper.

Divide beef mixture evenly among lettuce leaves. Top with avocado and pico de gallo. Transfer to platter. If desired, serve with mini peppers and lime wedges.

Yield: 4 servings Per serving: 397 calories, 24g protein, 13g carbs, 6g fiber, 4g sugar, 77mg cholesterol, 366g sodium, 29g fat (8g saturated)

recipe and photo First for women 2025

TACO SOUP

1 lb ground turkey or beef, 90% to 94% lean

1 med onion, diced

2 cans (15-oz each) black beans, rinsed and drained

1 can (15-oz) corn, drained

1-pint cherry tomatoes, quartered OR 1 can (15-oz) diced tomatoes

1 jalapeno, diced (optional)

2 (1-oz each) packets taco seasoning mix, about 4 tbsp total (1 pkt, if you like less seasoning)

4 cups reduced sodium broth 

Optional toppers: cilantro, avocado, jalapeno, crushed taco shells, Greek yogurt, shredded cheese

Liberally mist a large, deep skillet or pot with cooking oil spray; warm over medium-high heat. Add the meat and onions; cook 6 to9 minutes, chopping with a wooden spoon to crumble meat as it browns.

Add beans, corn, tomatoes, jalapeno and seasoning packets. Stir. Add the broth and mix everything together. Bring to a boil, reduce heat and simmer for about 5 minutes, until soup is piping hot.

Ladle into serving bowls and garnish with desired toppers.

Yield: 9 heaping cups Per serving: 170 calories, 22g carbs, 18g protein, 2 g total fat, 25mg cholesterol, 380 mg sodium, 6g fiber, 0 add sugar.

photo of this recipe

THREE BEAN TURKEY SOUP

1 lb ground turkey

1 cup chopped onion
1 medium bell pepper, diced
2 garlic cloves, minced
1 can (16-oz) red kidney beans, drained
1 can (16-oz) Great Northern beans, drained
1 can (16-oz) black beans, drained
3 cups water
2 cans, whole tomatoes, undrained, chopped
1 can (8-oz) tomato sauce
1 1/2 cups sliced carrots
2 tsp dried oregano leaves
1/2 tsp dried thyme leaves
1/2 tsp chicken-flavored bouillon granules
1/2 tsp salt
1/2 tsp black pepper

In a large skillet, cook turkey, onion, bell pepper, and garlic until turkey is no longer pink. Drain off any fat.
Transfer mixture to  a crock pot/slow cooker. Add the beans, water, tomatoes, tomato sauce, carrots, spices and bouillon. Place lid on cooker and cook on low 8 to 10 hours or on high 4 to 5 hours.

Before serving, mash beans slightly to make a thicker soup. Garnish, if desired.

Yield: 10 servings

May not be this exact recipe