Diabetic Enjoying Food

WELCOME TO DIABETIC ENJOYING FOOD

I have chosen this name for this blog because it truly states my story. I am a type II diabetic who most certainly enjoys food. When I was diagnosed with diabetes several years ago, my blood sugar level was over 400. With some oral medications, a lot of research and some trial and error, I have found that unlike my ancestors I truly can continue to enjoy food. I hope this blog will help you to also enjoy food and be healthy. Some recipes are my originals and some I have collected. Everyone reacts different to various foods. Check your blood sugar readings so you will know whether or not a recipe works for you! And feel free to take a recipe and adjust it to suit your needs.

Wednesday, September 19, 2018

TURKEY GYROS

1 (8-oz) turkey tenderloin
1 1/2 tsp Greek seasoning
1 cucumber
2/3 cup plain non-fat yogurt
1/4 cup finely chopped onion
2 tsp dried dill weed
2 tsp lemon juice
1 tsp olive oil
4 pita breads
1 1/2 cups romaine lettuce, shredded
1 thinly sliced tomato
2 tbsp crumbled feta cheese

Cut the tenderloin across the grain into 1/4-inch slices. Sprinkle slices on both sides with the Greek seasoning and let stand for 5 minutes.

Cut 2/3 of the cucumber into thin slices. Finely chop the remaining 1/3. Combine in a small bowl with the yogurt, onion, dill, and lemon juice.

Heat the olive oil in a large skillet over medium heat. Add the turkey slices and cook 2 to 3 minutes on each side until cooked through.

Wrap 2 pita breads in a paper towel and microwave on high speed for 30 seconds, just until warmed. Repeat with the remaining two breads.

Divide the lettuce, tomato, cucumber slices, turkey, cheese, and yogurt sauce evenly among the 4 breads. Fold edges over and secure with toothpicks but remind everyone to remove toothpicks before eating. Never leave toothpicks in food while eating.

Yield: 4 servings
Per serving: 319 calories, 42 g carbs, 27 g protein
Note: This recipe is from a 2009 issue of Diabetic Cooking.

Tuesday, September 18, 2018

CARAMEL APPLE CRISP

6 medium apples (6 cups) cored and sliced thin
1 tbsp Splenda Granulated
3/4 tsp ground cinnamon
2/3 cup rolled oats
1/4 cup white whole-wheat flour
2 tbsp Splenda Brown Sugar Blend
2 tbsp butter
1 egg white
1/3 cup chopped pecans
2 tbsp sugar-free caramel ice-cream topping

Preheat oven to 375 degrees.

In a large bowl toss the apples with the Splenda Granulated and cinnamon. Spoon evenly into a 2-quart baking dish or pan.

To make the topping, combine the oats, flour, and Splenda Brown Sugar Blend in a medium bowl. Using a pastry blender or two knives, cut the butter into the oat mixture until the mixture is crumbly. Stir in the egg white and the pecans until all combined. Sprinkle over the apples in the baking dish or pan.

Bake at 375 degrees for 35 to 45 minutes until the topping is golden brown and the apples are tender. If topping starts to get too brown, cover loosely with foil. Remove from oven, remove foil, and allow to cool on a wire rack for 20 minutes.

Just before serving, place the caramel in a cup or small bowl and microwave on high for about 10 seconds. Drizzle over the crisp.

Note: This basics of this recipe and the photo are from a 2010 Diabetic Living Magazine.

Monday, September 17, 2018

BALSAMIC MEAT LOAF

2/3 cup fat-free milk
1/2 cup egg substitute or 3 egg whites
2 cups soft whole wheat bread crumbs
2 green onions, sliced thin
1 tbsp Worcestershire sauce
1 tsp dried oregano
1/4 tsp salt
1/4 tsp freshly ground black pepper
1 1/2 lbs lean ground beef
1/4 cup ketchup
1 1/4 tbsp balsamic vinegar
1 garlic clove, minced

Preheat oven to 350 degrees.
Line a loaf pan with foil and set aside.

In a large bowl combine the milk and egg substitute or egg whites. Stir in the bread crumbs, onions, Worcestershire sauce, oregano, salt and pepper. Add the ground beef and mix well. Shape the mixture into a loaf in the pan.

Bake at 350 degrees for 50 minutes. Spoon off fat.

In a small bowl, combine the ketchup, balsamic vinegar, and garlic. Spread the mixture over the top of the meatloaf. Bake another 10 minutes or until done.

Let stand 10 minutes before slicing. Spoon off any fat that has accumulated.

Yield: 8 servings
Per serving: 197 calories, 9 g (4 g sat) fat, 56 mg chol, 30 mg sodium, 8 g carbs, 1 g fiber, 20 g protein.
Diabetic Exchanges: 0.5 starch, 2.5 lean meat, 1 fat
Carb Choices: 0.5

Sunday, September 16, 2018

SMOKED SAUSAGE/SPINACH PIZZA

1 link turkey smoked sausage, thinly sliced
2 thin whole-wheat pizza crusts (5-oz each)
1/2 cup fat-free ricotta cheese
1 garlic clove, crushed
1/2 tsp Italian seasoning
2 tbsp grated Parmesan cheese
2 cups fresh baby spinach, coarsely chopped
2 plum tomatoes, sliced thin
1/2 cup shredded reduced-fat mozzarella cheese

Spray a nonstick skillet with cooking spray and heat over medium heat. Add the sausage slices and cook until browned; set aside.

Preheat oven to 450 degrees. Place crusts on baking sheet.

In a small bowl combine the ricotta cheese, garlic, Italian seasoning, and Parmesan cheese. Spread over the crusts in a thin layer to within a half inch of the edges. Evenly layer the sausage slices over the cheese mixture.

Sprinkle the spinach leaves over the sausage. Arrange the tomatoes over the top and layer with the mozzarella cheese.

Bake pizzas 12 to 15 minutes or until the cheese is melted and edges of crust are crisp.

Slice each pizza into 6 wedges to serve.
Yield: 6 servings of 2 slices each.
Per slice: 105 calories, 6 g protein, 14 g carbs

Note: File Photo

Saturday, September 15, 2018

BALSAMIC CHICKEN

4 (approx 1 lb total) skinless, boneless chicken breast halves
1/4 tsp salt
1/4 tsp black pepper
1/4 cup whole-wheat flour
1 tbsp olive or canola oil
1/2 cup finely chopped onion
1 3/4 cup reduced sodium chicken broth, divided
4 sprigs fresh thyme
1/4 cup balsamic vinegar

Preheat oven to 375 degrees.

Sprinkle the salt and pepper evenly over the chicken. Place the flour in a shallow dish. Dip the chicken into the flour and turn to coat evenly.

Heat the oil in a large skillet over medium-high heat. Add the coated chicken and cook 4 to 6 minutes or until golden brown, turning once. Transfer to a nonstick baking sheet and bake 8 to 10 minutes or until the chicken in no longer pink.

Meanwhile make the sauce:
Add the chopped onion to the skillet and cook, stirring, for 3 minutes. Remove the skillet from the heat and add the thyme and 1/2 cup of the broth. Return to the heat and bring to a boil. Boil gently 2 to 3 minutes until broth is reduced by half. Add the remaining broth and return to boiling and reduce heat. Boil gently, uncovered, for 10 minutes or until broth is reduced to about 1/3 cup. Stir in the balsamic vinegar. Remove the thyme and return the chicken to the skillet, turning chicken to coat both sides with the broth. Place the chicken on serving platter and spoon the sauce over the chicken.

Yield: 4 servings. Per serving: 226 cal, 5 g (1 g sat) fat, 66 mg chol, 385 mg sodium, 10 g carbs, 1 g fiber, 28 g protein
Diabetic Exchanges: 0.5 starch, 3.5 lean meat, 0.5 fat. Carb choices: 0

Note: This recipe is from a diabetic LIVING magazine.

Friday, September 14, 2018

PIE PAN CHOCOLATE CHIP-PECAN COOKIES

I have a friend who enjoyed a cookie sundae or something like that at a famous chain restaurant. Since she watches her sugar and her diet, she asked if I could make a healthy cookie for her. This is what I came up with and it is good. Just add a sugar-free ice cream, sugar-free chocolate sauce, sugar-free whipped topping, some chopped pecans and a maraschino cherry and you have a restaurant-style yummy dessert!

1 cup white whole-wheat flour
1/2 cup all-purpose flour (I suggest diabetics, my friend is not one, use white whole-wheat flour here, too)
3/4 cup ground oats (I used a Magic Bullet)
1/2 tsp salt
1 tsp baking soda
1 stick butter, softened
1/2 cup applesauce
1/2 cup soy oil
1/3 cup Splenda Granulated
1/3 cup Splenda Brown Sugar Blend
2 tsp vanilla extract
2 eggs
1 bag (8-oz) sugar-free chocolate chips
1/2 cup chopped pecans

Preheat oven to 350 degrees.
Lightly oil 4 8-inch pie pans (or several miniature pie pans); set aside.

In a medium mixing bowl beat the butter, applesauce, oil, eggs, and vanilla until light and fluffy. Add the eggs and beat in until combined. Add the flours to the mixture and beat until blended. Add the ground oats, salt, and baking soda; beat on medium speed until mixture is well combined. Stir in the chocolate chips and the pecans.

Divide the mixture among the pie pans and bake at 350 degrees until lightly browned. Do not over bake. Baking time is only a few minutes and depends on the size of the cookies you are making.

When cool serve as described in the introduction to have a restaurant-style treat. If you prefer just the cookie, the mini-pan size make great individual cookies. The larger ones can be cut into wedges or bars for serving.

Thursday, September 13, 2018

CAJUN SPREAD

1/3 cup tub-style olive oil spread, softened
1/2 tsp snipped fresh parsley
1/2 tsp Cajun seasoning
dash of freshly ground black pepper

In a small bowl combine the olive oil spread, parsley, pepper, and Cajun seasoning until mixed well. Cover and chill until ready to serve. Serve with corn on the cob, other veggies, etc.

Suggestion: On a sheet of waxed paper, roll the mixture into a 1-inch diameter roll. Wrap in waxed paper and chill for about 4 hours until firm before slicing into serving slices.

Per teaspoon: 26 cal, 3 g (1 g sat) fat, 0 mg chol, 0 carbs, 0 pro, 0 fiber, 30 mg sodium

Wednesday, September 12, 2018

CHICKEN APPLE SAUSAGE

1 large Granny Smith apple, peeled, cored, diced
2 tsp poultry seasoning
1 tsp salt
1/4 tsp pepper
1/8 tsp sage
1 lb lean ground chicken

In a large bowl, combine the apple, poultry seasoning, salt, pepper, and sage. Crumble the ground chicken over the mixture and mix well. Divide mixture into 8 equal parts and form into patties. Spray a large skillet with nonstick cooking spray and heat over medium heat. Add the patties to the heated skillet and cook 5 to 6 minutes per side or until no longer pink and cooked through. Drain on paper toweling, if needed.

Per pattie: 92 calories, 4 g carbs, 9 g protein

You can freeze these patties either before or after cooking, if desired. Wrap individually for convenience, if desired.

Note: File Photo

I have had this recipe and photo for several years. I believe I got them from Eating Well.

INSTANT POT CHICKEN CACCIATORE

2 pounds chicken thighs
¼ teaspoon salt
½ teaspoon pepper
Cooking spray
1 cup crushed tomatoes
½ cup scallions
½ cup red bell peppers
½ cup green bell peppers
½ teaspoon dried onion
1 bay leaf
2 tablespoons basil or parsley

Season chicken with salt and pepper on both side.
Press saute on the Instant Pot, lightly spray with oil and brown chicken on both sides a few minutes. Set aside.
Spray with a little more oil and add onions and peppers. Sauté until soften and golden, 5 minutes.
Pour tomatoes over the chicken and vegetables, add oregano, bay leaf, salt and pepper, give it a quick stir and cover.
Cook high pressure 25 minutes; natural release.
Remove bay leaf, garnish with parsley and serve over squash if desired.
Yield: 4 servings
This is basically a recipe I saw on another diabetic site I belong to.

Tuesday, September 11, 2018

PORK TENDERLOIN/BROWN GRAVY/MUSHROOMS

1 lb pork tenderloin
3 cups fresh mushrooms, quartered
3/4 cup +2 tablespoons* lower-sodium beef broth
2 tbsp finely chopped onion
1/4 tsp dried rosemary or 1 tsp fresh rosemary, snipped
1/4 tsp salt
1/4 tsp freshly ground black pepper
1 tbsp whole-wheat flour
1 tbsp water
1 tbsp snipped fresh parsley

Trim fat from tenderloin, if necessary. In a large skillet that has been sprayed with nonstick cooking spray and heated over medium heat, cook the tenderloin covered for about 8 minutes until the bottom is browned. Turn the meat and cook another 5 to 8 minutes until the other side is browned.

Add the mushrooms, broth, onion, and rosemary to the skillet and bring to a boil. Lower the heat and simmer for 10 to 15 minutes or until a meat thermometer reads at least 155 degrees. Sprinkle the salt and pepper over the meat. Remove the meat to a cutting board and allow to stand for 10 minutes.

Meanwhile make the gravy: In a small bowl stir the flour and water together until smooth. Add the flour mixture to the broth in the skillet and cook, stirring, about a minute until bubbly and thickened.

To serve, cut the tenderloin into slices, spoon gravy over the meat and sprinkle with the parsley.

* Dry white wine may be substituted for the 2 tablespoons beef broth, if desired.

Yield: 4 servings
Approximately per serving: 152 cal, 4 g carbs, 26 g pro, 1 g fiber
Diabetic exchanges: 0.5 vegetable, 3.5 lean meat
Carb Choices: 0
A Diabetic Living recipe.