PORK AND EGGPLANT STEW

Nonstick cooking spray

8-oz lean boneless pork, cut into 3/4-inch cubes

1 large onion, sliced and separated into rings

1 garlic clove, minced

1 small eggplant, peeled and cubed

1 can (14.5-oz) low sodium tomatoes, cut up

1 medium bell pepper, cored and cut into strips

1 can (5.5-oz) low-sodium vegetable juice

1 tsp dried oregano, crushed

1 tsp dried basil, crushed

1/4 tsp salt

1/4 tsp black pepper

2 tbsp snipped fresh parsley

1/4 cup crumbled feta cheese, optional

Coat a Dutch oven (or a large pan) with the nonstick spray. Preheat over medium heat and add the pork, onion, and garlic. Cook until the pork is browned and the onion is tender.

Stir in the eggplant, tomatoes with their juice, bell pepper strips, vegetable juice, oregano, basil, salt, and pepper. Bring to boiling. Reduce heat. cover and simmer 10 to 15 minutes or until veggies are tender. Stir in the parsley.

Ladle stew into serving bowls and sprinkle with the cheese, if using.

Yield: 4 servings Per serving: 138 calories, 4g total fat (1g sat), 26 mg cholesterol, 180 mg sodium, 15g carbs, 4g fiber, 10g protein

recipe and photo BH&G Diabetic Meals

BEWARE OF SUGAR IN FRUIT JUICE

Diabetics, especially, must be very careful with fruit juices. There are so many juice beverages today and many are full of extras. Most are no longer 100% juice. While even 100% juice can have a high sugar content, the others are often loaded with added sugars. For example, if the nutrition label on your juice says "fructose" or "high fructose corn syrup", you know you are getting added sugar. Be very careful with juices! You are better off to eat the whole fruit instead of drinking the juice in your every day diet.

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DIABETIC PEACH BARS

I love peaches so when I saw a Peach Bars Recipe on Pinterest I knew I had to make myself a diabetic version. It is delicious and my family was surprised that it had no added sugar. If you like peaches, give this a try.

1 box (2-layer size) yellow sugar-free cake mix

1/3 cup butter, softened

2 large eggs, divided

1 can (29-oz) peaches in light syrup, drained*

1 (8-oz) fat-free cream cheese

1/3 cup Stevia granulated

1 tsp vanilla extract

Preheat oven to 350 degrees.

In a mixing bowl, combine the cake mix, butter, and 1 of the eggs by mixing with a fork until crumbly. Remove 1 1/2 cups of the crumbs and set aside. Press the remaining crumb mixture onto the bottom of a 9 x 13-inch baking dish or pan. Bake at 350 degrees for 10 minutes.

While crust bakes, drain peaches into a colander, rinse with cold water, and drain well. *(May use fresh peaches, peeled and cut up; no rinsing necessary!) Cut peaches into bite-size pieces and place over the baked crust.

Combine the cream cheese, Splenda, and vanilla extract in mixer bowl; beat until creamy. Spread over the peaches; sprinkle remaining crumb mixture over the top.

Bake 30-35 until lightly browned. Allow to cool 10-15 minutes before serving.

*Canned peaches with Splenda or Stevia are best to use.

This is delicious served warm with a dollop of sugar-free whipped topping or ice cream.

Remember this is a dessert. One serving and share the rest with family and friends. This is a good recipe to take when going to a family dinner, pitch-in meal, etc. You know you can have a small piece of dessert with everyone else because you know what's in it.

FLOUNDER WITH TOMATOES AND PEPPERS

This recipe is for one serving. Must be adjusted for more servings.

1 or 2 (5-oz) fresh or frozen flounder fillets (or other thin mild-flavored fillets

2 tsp olive oil

1 small green chile pepper, chopped to 2/3 cup*

1/3 cup finely chopped onion

2 small plum tomatoes, chopped

1 tsp capers, drained, optional

3 kalamata olives. pitted and sliced

1/8 tsp black pepper

fresh parsley sprigs for garnish, optional

Thaw fish, if frozen. Rinse fish and pat dry with paper towels. Set aside.

In a medium skillet heat the oil over medium heat. Cook the green chili and onion in the hot oil about 4 minutes or until tender. Add the tomatoes, cover and simmer for 5 minutes.

Stir in the capers and olives. Arrange the fish on top of the vegetables. Sprinkle with the black pepper. Cover and simmer 4 to 6 minutes or just until the fish flakes easily when tested with a fork. Transfer to dinner plate and garnish with the parsley, if desired.

*When handling chile peppers always wear gloves or wash hands thoroughly with soap and water. Do not touch eyes before washing hands good.

Calories 295, 11g fat (2g sat), 68 mg cholesterol, 219 mg sodium, 20g carbs, 4g fiber, 30g protein

recipe idea and photo BH&G Diabetic meals

GUY AND HUNTER FIERI'S CHICKEN SALAD SANDWICH

This is an old recipe from 2011 when Guy said his son Hunter ate this sandwich three times a week.

2 cups chopped rotisserie chicken, skin removed

1/2 cup diced celery

1/3 cup diced carrot

1/3 cup diced red onion

1/2 cup mayonnaise made with olive oil

2 tbsp yellow mustard

1 tsp celery salt

1 tsp granulated garlic

Pinch of paprika

1 tsp freshly ground black pepper

6 whole-wheat sourdough rolls, split and toasted

Lettuce and tomato for garnish

In a bowl, combine the chicken, celery, carrot, onion, mayonnaise, mustard, celery salt, garlic, paprika, and black pepper; mix until combined.

Serve on the toasted rolls with a slice of lettuce and a slice of tomato on each sandwich.

Note: You can eat this on a lettuce leaf to save the bun carbs and calories, if desire

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ITALIAN CHICKEN

This recipe idea is from a Better Homes and Gardens Diabetic meals book.

2 tbsp olive oil

4 medium skinless, boneless chicken breast halves

1 large onion, halved lengthwise and thinly sliced2 cloves garlic, minced

3 large tomatoes, coarsely chopped

1/4 cup ripe olives, pitted and sliced

1/4 tsp salt

sprinkle of black pepper to suit taste

1/4 cup reduced-sodium chicken broth

2 tsp cornstarch

1/4 cup snipped fresh basil or 1 tbsp dried basil

2 cups hot cooked couscous, for serving 

Fresh basil for garnish, optional

In a large skillet heat 1 tablespoon of the olive oil over medium-high heat. Add chicken and cook 4 to 5 minutes per side or until chicken is tender and cooked through. Remove from skillet and keep warm.

For the sauce, add the remaining olive oil, onion and garlic to a hot skillet. Cook, stirring for a couple minutes. Add the tomatoes, olives, salt and pepper. Bring to a boil then reduce the heat. Cover and simmer for 3 minutes. In a small bowl or cup, stir the broth and cornstarch together, using a small whisk to remove any lumps and add to the skillet. Cook, stirring, until thickened and bubbly. Cook, stirring, for a couple more minutes. Stir in the snipped or dried basil. Pour the sauce over the chicken and serve with the couscous. Garnish with the fresh basil, if desired.

Yield: 4 servings  

Diabetic Exchanges: 1 1/2 starch, 2 vegetables, 3 lean meat

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SIMPLE BANANA PANCAKES - NO FLOUR

You can replace flour and sugar with protein and potassium when you make these simple pancakes using only egg and banana.

1 large egg

1 large banana
In a small bowl, peel and slice the banana.
Mash banana and beat in the egg to combine well.
Spray a medium skillet with nonstick cooking spray and heat over medium heat. Pour batter onto skillet, one-fourth cup at a time.  Cook until browned, turn and cook until browned on both sides.
May eat as is, use instead of bread for a breakfast sandwich, or enjoy with some sugar-free syrup.
Yield: 3 pancakes

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DIABETIC APPLE CRISP

This is one of my old Internet articles I came across in the archives. It was first published in February 2008.I did make one change. I changed the all-purpose flour to white whole-wheat. Today we have excellent white whole-wheat flour on the market. In fact, it is all I buy now. No refined white flour in my house.

If you have a diabetic among your family and/or friends, there is no need to worry about what to serve for dessert. There is also no need to make two desserts, one for the diabetic and one for everyone else. With this delicious Apple Crisp recipe, everyone can enjoy the same dessert, and you won't hear one complaint. That is because this dessert doesn't taste like a "diabetic dessert". When you serve this recipe, no one will guess you just served them a diabetic crisp. If you and/or the diabetic don't tell, no one will ever know!

1/2 cup Splenda Brown Sugar Blend

2 tbsp white whole wheat (or almond) flour

1/2 tsp ground cinnamon

4 cups peeled and thinly sliced apples (Rome recommended)

TOPPING:

1 1/4 cups quick cooking oats

1/2 cup white whole-wheat (or almond) flour

1/4 cup Splenda Brown Sugar Blend

3/4 cup chopped nuts

1/2 cup butter, melted

Preheat oven to 350 degrees. Lightly spray an 8-inch square baking dish with nonstick cooking spray. Set aside.

To make the apple filling, combine brown sugar blend, flour, and cinnamon in a large bowl. Add apples, tossing to coat. Spoon into the prepared baking dish. Set aside.

To make topping, combine oats, flour, brown sugar blend and nuts in a bowl. Stir in butter. The mixture will be crumbly. Spoon over the apples mixture.

Bake at 350 degrees for 45 minutes or until the apples are bubbly and the topping is golden brown. Best when served warm.

NOTE: Yield: 9 servings at 310 calories, 38 carbs, 4 grams protein each. As with all fruits, there is the natural sugar of the apples and a high carb count. However, the oats and nuts counterbalance most of that. Enjoy this dessert after a meal that has a good protein count. You would not want to serve this dessert after a pasta or vegetarian meal. And as with all desserts, it is not a good idea to overindulge!

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HERBY CHICKEN WITH APRICOTS & FETA

1 tsp salt

1 tsp dill weed

1/2 tsp dried oregano

1/2 tsp dried thyme

1/2 tsp pepper

8 (2 lbs) boneless skinless chicken thighs

3 tbsp olive oil

1 small onion, chopped

8 dried apricots

8 pitted dates

1/2 cup chicken stock

1/4 cup lemon juice

1 cup crumbled feta cheese

2 green onions, thinly sliced

Hot cook couscous for serving, optional

Combine salt, dill, oregano, thyme and pepper. Sprinkle the mixture over the chicken. In a skillet, heat oil over medium heat. Brown the chicken in batches, if necessary. Return all chicken to the skillet. Add onion, apricots, and dates cooking another 5 minutes.  Stir in the chicken stock and lemon juice, bring to a boil. Reduce heat and simmer, covered, until a thermometer in the chicken reads 170 degrees, about 5 to 7 minutes. Uncover and top with the cheese and green onions. Serve with the couscous, if desired. 

Yield: 8 servings Per serving 1 chicken thigh with 1/4 cup of the apricot pan mixture (without couscous): 282 calories, 10g carbs, 24g protein Diabetic Exchanges: 3 lean meat, 2 fat, 1/2 starch

recipe idea and photo TOH

 

CRANBERRY MUFFINS

1 1/2 cups white whole-wheat flour, sift before measuring

1/2 cup garbanzo bean flour

1/2 cup Stevia granulated

1 tbsp baking powder

1/2 tsp salt

1 cup coarsely chopped cranberries

1 cup milk

1/4 cup butter, melted

2 large eggs

Preheat oven to 400 degrees.

Grease 12 muffin cups with solid shortening or line with paper cups; set aside.

Sift the flours with half the Splenda, the baking powder and salt into a large mixing bowl.

Place cranberries in a small mixing bowl and toss with the remaining Splenda to coat well. Add to the flour mixture and toss again.

Measure the milk into a 2-cup glass measuring cup. Add the 1/4 cup melted butter and eggs; beat with a fork or small whisk until eggs are incorporated and all is well combined.

Make a well in the center of the flour mixture and pour milk/egg mixture into the well. Quickly stir with a fork just until moistened. Do not beat - batter will be lumpy.

Divide the batter evenly into the muffin cups, filling each about 2/3's full. Place on center rack in oven and bake at 400 degrees 25-30 minutes until golden brown.

Remove muffins from pan to a wire rack.

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