SALMON-ARTICHOKE OMELETS

1 large red bell pepper, cut into thin bite-size strips
1 tbsp olive oil

1 can (14-oz) quartered artichoke hearts, rinsed, drained, chopped
2 garlic cloves, minced
1/2 cup sliced green onions
2-oz hot-smoked salmon, skinned and flaked
2 cups refrigerated egg product
1/4 cup water
4 tsp finely shredded Parmesan cheese

For Filling: In a 10-in skillet over medium heat, heat the olive oil; add bell pepper and cook until tender, about 5 minutes, stirring occasionally. Add artichokes and garlic; cook about 30 seconds. Remove from heat and stir in the green onions and salmon. Set aside.

Combine the egg product, water and a dash of black pepper in a bowl. Beat until combined but not frothy. Generously coat an 8-in skillet with nonstick cooking spray; heat over medium-high heat until skillet is hot.

Add 1/4 of the egg mixture to the skillet; reduce heat to medium. Stir mixture gently but continuously with a heatproff spatula until mixture resembles small pieced of cooked egg surrounded by liquid egg. Stop stirring and cook 30 to 60 seconds or until mixture is set and shiny.

Spoon 1/4 of the filling mixture (about 3/4 cup) over one hlf of the eggs. Lift and fold the opposiite half over filling. Transfer omelet to a plate and cover with foil to keep warm. Repeat process 3 more times to make 4 omelets.

Before serving sprinkle with additional green onions as garnish, if desired.

Per omelet: 150 calories, 5g (1g sat) fat, 4mg cholesterol, 560 mg sodium, 10g (2g fiber,4g sugar) carbs, 16 g protein

This is basically a recipe from Diabetic Living.

SAUSAGE STUFFED MUSHROOMS

1 1/2 lbs medium-size white mushrooms
1/2 lb Italian sausage
1/2 cup shredded mozzarella cheese
1/4 cup seasoned bread crumbs (whole-grain is best for diabetics)
Fresh chopped parsley for garnish, if desired

Preheat oven to 450 degrees.

Clean mushrooms thoroughly and remove stems. Chop stems and set aside.

In a skillet over medium heat, cook sausage until cooked thoroughly. Remove from skillet with a slotted spoon and drain on paper towels. Remove all but 2 tablespoons of the drippings from the skillet.

Cook the mushroom stems in the skillet until tender, about 10 minutes, stirring frequently. Remove the skillet from the heat and add the sausage, cheese, and bread crumbs.

Fill mushroom caps with the sausage mixture. Place in a 15 12 x 10 1/2-inch baking pan that has been very lightly sprayed with cooking spray. Bake 15 minutes. Remove from oven and garnish with the chopped parsley, if desired.

Note: File photo for reference only.

BACON AND EGG MUFFINS

4 slices low-sodium, lean bacon, cut into thirds
5 large eggs
2 tbsp water
Dash of black pepper
1 cup white whole-wheat flour
1/2 cup yellow cornmeal (not cornbread mix)
1 tbsp Splenda granulated or blend
2 tsp baking powder
1/4 tsp salt
1 cup 1% milk
3 tbsp canola oil
3 tbsp unsweetened applesauce
1/2 cup shredded reduced-fat cheddar cheese

Preheat oven to 400 degrees.

Cook bacon in a 10-inch skillet until it begins to crisp. Drain, reserving 2 teaspoons of the drippings in the skillet.

Beat three of the eggs in a bowl with the water and a dash of black pepper. Cook eggs in the skillet over medium heat, without stirring, until they begin to set. Lift and fold eggs so the uncooked portion flows underneath. Continue cooking until cooked through but still moist.

Coat 12 2 1/2-inch muffin cups with nonstick cooking spray; set aside.

In a bowl, combine the flour, cornmeal, Splenda, baking powder, and salt. Make a well in center of the mixture.

In a separate bowl, whisk together the remaining two eggs, milk, oil, and applesauce. Add to the well of the flour mixture and stir just until moistened. Fold in the cooked eggs and the cheese.

Spoon batter evenly into the prepared muffin cups. Top each with 1 of the bacon pieces.

Bake at 400 degrees 15-17 minutes or until a wooden toothpick inserted in the center comes out clean.

Remove muffins from oven, cool in muffin cups on a wire rack for 5 minutes. Loosen muffins and remove.

Best served warm.

Yield: 12 muffins
Per muffin: (Approximately) 160 calories, 7 g fat (2g saturated), 83 mg cholesterol, 231 mg sodium, 16 g carbs (1 g fiber, 3 g sugars), 7 g protein

Note: My version of a Diabetic Living recipe.

SWEET POTATO MUSHROOM HASH

1 tbsp olive oil
3 cups sliced fresh mushrooms
2 cups chopped sweet potatoes
1/2 cup chopped onion
1/3 cup chopped red bell pepper
4 eggs, cooked as desired, optional

In a 12-inch nonstick skillet over medium-high heat, heat olive oil.

Add the remaining ingredients to the skillet, cover and cook for about 12 minutes until potatoes are tender. Stir often during cooking.

If topping with eggs, remove hash and keep warm. Cook eggs as you like and place over the hash.

Yield: 4 servings

Note: Diabetic Living Photo

SWEET AND SOUR HONEY MUSTARD SAUCE AND DRESSING

This tasty sauce is similar to the honey mustard sauce found at restaurants to use as a dipping sauce for chicken nuggets, etc. but with half the calories, fat, and carbs.

1/4 cup olive oil mayonnaise
1/4 cup light sour cream
2 tbsp Splenda Granular
1 tbsp hot water
1 tbsp + 1 tsp Dijon mustard
1 1/2 tsp vinegar
2 tsp honey

Whisk all ingredients together in a small bowl. Cover and refrigerate to thicken. (May be used immediately as a sandwich spread by eliminating the hot water)

To use as a salad dressing add more hot water, one tablespoon at a time, until thin enough to suit you.

CAJUN BREAKFAST STRATA

This is called breakfast strata. Make the night before, serve for brunch, or be a very early riser before everyone else!

3/4 cup chopped red and/or orange bell peppers
1/2 cup chopped onion
1/2 cup thinly sliced celery
1 tbsp canola oil
3 cups trimmed and torn fresh kale or collard greens
2 garlic cloves, minced
1/2 tsp black pepper
1/8 tsp cayenne pepper
1 can (14.5-oz) no-salt-added diced tomatoes, drained
nonstick cooking spray
8-oz whole-grain baguette bread, cubed
6-oz smoked turkey sausage, sliced thin
1 3/4 cups fat-free milk
1 1/2 cup refrigerated egg product or 6 whole eggs, beaten

In a 10-inch skillet cook bell pepper, onion, and celery in the hot oil over medium heat for 4 minutes, stirring occasionally. Add the greens, garlic, and both peppers. Cook 3 to 5 minutes or until veggies are just tender, stirring occasionally. Stir in the tomatoes.

Lightly coat a 2-quart casserole dish with cooking spray. Arrange half the bread cubes in the dish and top with half the sausage and  half the tomato mixture. Repeat layers.

In a bowl, whisk together the milk and eggs. Pour over layers; press lightly with back of a large sppon to moisten. Cover and refrigerate for at least 2 hours.

Preheat oven to 350 degrees.

Bake casserole, uncovered, 55 to 60 minutes or until a food thermometer inserted in the center reads 160 degrees.

Remove from oven and let stand on a wire rack for 10 minutes before serving.

Yield: 6 servings

Note: The is a Diabetic Living recipe.

BRUSSELS SPROUTS WITH BACON AND CIDER VINEGAR

2 lb Brussels sprouts, trimmed and cut in half
1 cup water
1/2 tsp salt, divided
4 slices lean center-cut bacon, chopped
3 tbsp olive oil
2 tbsp finely chopped shallot
4 garlic cloves, minced
1/4 cup cider vinegar
2 tbsp honey
2 tsp whole grain mustard
1/2 tsp black pepper

In a 12-inch skillet combine Brussels sprouts, water, and 1/4 teaspoon of the salt; bring to a boil. Reduce heat and simmer, covered, 5 to 7 minutes until tender. Drain and set aside.

In the same skillet, cook bacon over medium heat for 5 minutes or until crisp. Remove to paper toweling to drain. Drain bacon fat from skillet.

Add olive oil, shallot and garlic to skillet and cook until tender, about 3 minutes. Whisk in vinegar, 1 tablespoon of the honey, mustard, pepper and remaining salt. Cook 5 to 8 minutes or until slightly thick.
Stir in the sprouts and heat through.

Before serving, sprinkle mixture with the bacon and drizzle with the remaining 1 tablespoon of honey.

Yield: 8 (3/4-cup) servings
Per serving: 130 calories, 6g (1 sat) fat, 4 mg cholesterol, 168 mg sodium, 16 g (4 fiber, 7 sugar) carbs, 6g protein

 Note: File Photo

HONEY BUTTER TURNIPS

I will not be making this recipe as it has too much sugar for me. It is, however, from a diabetic recipe magazine so I will post it for those who might like to try it. When combined with a lean protein item, the protein/carb ratio will be okay. I am just not a meat-eater.

1 lb turnips, peeled or scrubbed and cut into 1 1/4-inch pieces
3 tbsp honey
2 tbsp unsalted butter, melted
1/4 tsp salt
1/8 tsp black pepper
snipped fresh thyme for garnish

Preheat oven to 400 degrees.
Heat a 15x10-inch baking pan in oven for 5 minutes.

Spread the turnips in the hot pan. Drizzle with the honey, butter, and salt.

Roast turnips at 400 degrees for 35 minutes or until tender, stirring once during that time.

Transfer turnips to a serving dish and sprinkle with the pepper and thyme.

Yield: 5 (1/2 cup) servings
Per serving: 105 calories, 5g (3 sat) fat, 12 mg cholesterol, 178 mg sodium, 16g carbs (2g fiber, 14g sugar), 1g protein

This dish should be eaten with a lean protein item such as pork, chicken or steak.

 Raw Turnip

TURKEY WITH FRESH HERBS

1 (12-14 lb) turkey
3 tbsp snipped fresh sage, rosemary, and/or thyme
1 tsp kosher salt
1/2 tsp freshly ground black pepper
3 small onions, quartered
3 carrots, peeled and cut into 2-inch pieces
3 stalks of celery, cut into 2-inch pieces
1 cup water
1 tbsp olive oil

Preheat oven to 425 degrees.
Rinse turkey and pat dry.

Combine the fresh herbs, salt and pepper; season the cavity with half the mixture.

Place turkey, breast side up, on a rack in a roasting pan with the vegetables.. Pour 1 cup of water in the pan. Brush turkey with 1 tablespoon olive oil. Sprinkle remaining half of herb mixture over the turkey. Cover loosely with foil.

Roast turkey for 30 minutes then reduce oven temperature to 325 degrees. Roast another 2 1/2 to 3 hours until meat thermometer, not touching bone, reads 180 degrees. Remove foil during last 45 minutes to allow browning.

Per serving (about 1/4 lb): 154 calories, 3g (1 sat) fat, 0g carbs, 30g protein

This is a file photo.

COCKTAIL MEATBALLS WITH QUICK SWEET AND SOUR SAUCE

1 lb prepared meatballs (your choice beef, turkey, mixed, etc)
Sauce:
1/3 cup ketchup
1/4 cup cider vinegar
1/4 cup Splenda Granular
2 tsp Worcestershire sauce
2/3 cup cold water
1 tbsp + 1 tsp cornstarch

Preheat oven to 350 degrees.

Bake meatballs 15 minutes or until no longer pink, if homemade. Bake until heated through if using frozen.

Meanwhile, in a small saucepan combine all sauce ingredients. Place pan over medium heat and simmer until thickened and clear. Pour sauce over meatballs.

Serve meatballs hot. Keep warm in a slow cooker, if necessary.

Yield: Approximately 10 ( 3 to 4 meatballs)
Approximately per serving: 130 calories, 9g carbs, 12g protein, 5g fat (2 saturated), 0g fiber
Diabetic Exchanges: 2 lean meat, 1/2 carb
WW points: 3

 File Photo of a similar recipe.