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.

Sunday, December 30, 2012


Note: For this recipe you will need to make the filling in advance so it can chill.

2 oz dark chocolate, chopped
1 tbsp creamy peanut butter
1 egg, lightly beaten
1/4 cup Splenda granulated
2 tbsp water
2 tbsp canola oil
1/4 tsp baking powder
1/4 tsp vanilla extract
1/2 cup whole-wheat pastry flour
3 tbsp cocoa powder
Small amount of powdered sugar for dusting, if desired
Fresh berries for topping, if desired

In a small microwave-safe bowl, combine the dark chocolate and peanut butter.  Microwave on medium-low for 1 1/2 to 2 minutes until melted and smooth; stir once during this time.  Cover and refrigerate about a half hour until of the consistency of thick frosting.  Stir every ten minutes during this time.  Mixture will set up quickly so check often!

Using two spoons, drop the thickened mixture into 6 mounds of approximately 2 teaspoonsful each onto a wax paper lined baking sheet.  Return to the refrigerator until ready to use.

Preheat oven to 350 degrees.
Grease 6 muffin cups and set aside.

Whisk together in a medium bowl, egg, Splenda, water, oil, baking powder, and vanilla extract. Add the flour and cocoa powder; stir together until smooth.

Spoon 1 tablespoon of the batter into each muffin cup; set one of the chilled mounds in the center of each cup.  Spoon the remaining batter evenly over the peanut butter mounds.

Bake at 350 degrees for 12 to 15 minutes or until the tops spring back when lightly touched.  Remove from oven and cool in the pan atop a wire rack for 5 minutes.

Run a thin knife or spatula around the edges of the cakes to loosen then invert onto serving plates.

NOTE: This is a recipe I got from a diabetic magazine after my diabetes diagnosis..

Saturday, December 29, 2012


I threw these together this afternoon just to see if I could.  Man, I hate to brag but these are good!  And the best part is that they are so easy.  Ready in minutes and bake about 12 minutes, sit back and enjoy!

1/2 cup Splenda Brown Sugar Blend
1 cup chopped pecans
1/2 cup whole-wheat flour
1/2 tsp baking powder
1/4 tsp salt
1/4 cup butter, melted
1/4 cup canola or olive oil
2 eggs, lightly beaten
1 tsp vanilla extract
canola oil cooking spray
1/2 cup very finely chopped pecans

Preheat oven to 425 degrees.

In a large mixing bowl, combine the Splenda, 1 cup of chopped pecans, flour, baking powder, and salt together.  Make a well in the center of the mixture.

In a small bowl, mix together the butter, oil, eggs, and vanilla extract; pour into the well in the center of the dry mixture.  Using a spatula, blend just until moistened.

Spray 24 miniature muffin cups with the cooking spray.  Sprinkle the finely chopped pecans over the bottoms of the cups.  Spoon the muffin mixture, using a small spoon, into the prepared cups over the pecans.  Fill cups almost full.

Bake muffins in a 425 degree oven for about 12 minutes or until a wooden toothpick inserted in the center comes out clean.

Remove from oven and cool for 2 minutes in the pan on a wire rack.  Remove from the pan gently loosening with a thin knife.  Cool completely on the wire rack.

Yield: 2 dozen

So good and not bad for you!  By the way, I had to shoo my husband and my grandson away from these.  They loved them, too.  They are neither one diabetic!


1 tsp dark sesame oil*
2 large garlic cloves, minced
2 tsp minced ginger
6 cups chicken broth
1 pound skinless boneless chicken breast cut into thin strips
4-oz uncooked whole-wheat thin spaghetti
2 green onions, sliced thin
2 cups sliced napa cabbage
2 tablespoons light soy sauce
1 tbsp rice vinegar
1/4 cup chopped fresh cilantro

In a large deep skillet or wok, over medium-high heat, heat the oil.  Add the garlic and ginger, saute for a couple of minutes.

Add the chicken broth to the skillet and bring to a boil.  Add the chicken, spaghetti, green onions, and cabbage; cook 10 to 12 minutes or until the chicken is cooked through and the spaghetti is tender.

Remove from the heat and stir in the soy sauce, vinegar, and cilantro.

*If you don't have sesame oil, you can use canola oil.

Note:  If you have leftover soup, this recipe is easily warmed in the microwave as a whole or a cup at a time.

Yield: 8 servings
Per serving: 210 calories, 20 g carbs, 12 g protein, 10 g fat (2 g saturated)

Friday, December 28, 2012


I don't know about you but I love pizza.  Unfortunately, my blood sugar does not love pizza.  That is one thing that will shoot my blood sugar up every time!  However, there are ways to enjoy pizza.  Unfortunately this recipe does not work for me because I don't eat chicken.  But it is a good recipe for diabetics and since most of you love chicken, I will share this recipe today.

The key here is the whole-wheat crust, which I do use when I make pizza that doesn't send my blood sugar into crazy mode, and no sugary tomato sauce.

1 (10 1/2-oz) whole-wheat pizza crust
2 tbsp light balsamic vinaigrette
1 medium onion, thinly sliced
1 pkg (8-oz) fresh sliced mushrooms
1 cup shredded cooked skinless chicken breast
3/4 cup shredded Asiago or Parmesan Cheese

Preheat oven to 400 degrees.

Heat the vinaigrette in a large skillet over medium-high heat.  Add the onion and cook about 5 minutes to soften, stirring frequently.  Add the mushrooms and cook another 5 minutes to tenderize.

Spread the hot mixture evenly over the pizza crust; top with the chicken.  Sprinkle the cheese over all.

Bake at 400 degrees 15 to 20 minutes until the crust is crisp and the cheese is melted.

Yield: 6 servings
Per serving: 250 calories, 29 g carbs, 14 g protein.  This is a good carb/protein ratio for diabetics.

Thursday, December 27, 2012


1 envelope unflavored gelatin
1/2 cup fat-free milk
4-oz Neufchatel cheese, softened
4-oz semisweet chocolate, chopped
1/2 cup Splenda granulated
1/2 tsp vanilla
2 cups plain fat-free Greek yogurt
1 cracker pie shell
3/4 cup sugar-free frozen whipped topping, thawed
chocolate curls for garnish, if desired

In a small saucepan, sprinkle the gelatin over the milk and let stand 5 minutes.  Heat, stirring, over low heat just until the gelatin is completely dissolved.  Gradually whisk in the cream cheese until melted.  Add the chocolate, stirring over low heat until the chocolate is melted.  Remove from heat.  Stir in the Splenda and the vanilla.  Pour the mixture into a large bowl and allow to cool for 15 minutes.

Stir a half cup of the yogurt into the chocolate mixture until smooth.  Fold in the remaining yogurt and spread the mixture evenly into the pie shell.

Cover pie loosely and refrigerate at least 3 hours or up to 24 hours before cutting into 10 slices to serve.

To serve, top each slice with a dollop of the whipped topping.  Garnish with the chocolate curls, if desired.
Yield: 10 servings
Per serving: 201 calories, 23 grams carbs, 7 grams protein
Diabetic Exchanges: 1 carb, 0.5 milk, 1.5 fat
Carb Choices: 1.5

Note: This is a recipe I got a couple years or so ago from Diabetic Living magazine.  It is good!

Wednesday, December 26, 2012


2 pkgs (10-oz each) frozen peas and pearl onions
2/3 cup chopped red bell pepper
2 cups sliced fresh mushrooms
1 tbsp olive or canola oil
1 tsp dried dill weed
1/4 tsp salt
2 to 3 grinds of black pepper

Place peas and bell pepper in a large saucepan, add a small amount of boiling water and cook for about 5 minutes or until crisp-tender; drain well.  Remove to a medium bowl and set aside.

Add the oil to the same pan and cook the mushrooms in the hot oil  approximately 5 minutes or until tender, stirring occasionally.  Stir in the dill, salt, and pepper.  Return the peas to the pan and heat through.

Yield: 4 cups

Monday, December 24, 2012


To all the readers and followers of Diabetic Enjoying Food,

I wish you a very Merry Christmas or a special time during whatever you celebrate at this season.  I am a Christian so I say, "Merry Christmas" to you from the bottom of my heart.  May you have a very special and healthy day with your family and friends as we celebrate the birth of Jesus.  So here is a Texas Merry Christmas to you all.



When you want a quick meal and you need some comfort food, make this skillet meal.  With chicken, brown rice, carrots, broccoli, and milk, you have almost everything you need in one skillet.

1 tbsp canola oil
1 tbsp butter
1 lb skinless, boneless chicken breasts, cut into thin strips
2 cups frozen broccoli cuts
3/4 cup sliced carrots
1 can (10 3/4-oz) reduced-fat cream of broccoli soup
1 cup fat-free milk
1/8 tsp freshly ground black pepper
1 1/4 cups uncooked quick-cooking brown rice*

In a large skillet that has a lid, over medium-high heat, heat the canola oil with the butter.  When butter is melted, add the chicken and until browned.  Remove from skillet and set aside.

Add the broccoli and carrots to the skillet. Cook, stirring occasionally, until crisp tender.  Stir in the soup, milk, and pepper.  Return the chicken to the skillet and heat the mixture to boiling.  Once the mixture boils, turn the heat down to low.  Add lid to skillet and cook for 10 minutes or until the chicken is no longer pink in the center, stirring occasionally.

Stir in the uncooked rice, replace cover and remove skillet from the heat.  Let stand 5 to 8 minutes until rice is tender.  Fluff with a fork before serving.

Yield: 4 servings.

*Diabetics should never eat white rice.  Only purchase brown rice for your kitchen!

Sunday, December 23, 2012


1/2 lb boneless skinless chicken breasts, cut into 1/2-inch pieces
3 1/2 tsp curry powder, divided
1 tsp canola oil
3/4 cup chopped apple
1/2 cup sliced carrot
1/3 cup sliced celery
1/4 tsp ground cloves
2 cans (14-oz each) chicken broth
1/2 cup orange juice
4-oz rotini pasta

Use 3 tablespoons of the curry powder to coat the chicken pieces.

Heat the canola oil in a large saucepan over medium heat.  Add the chicken pieces and cook, stirring, 3 or 4 minutes until cooked through.  Remove from the pan and set aside.

To the same skillet, add the apple, carrot, celery, cloves and remaining curry powder; cook for 5 minutes, stirring often.  Add the broth and orange juice; bring to a boil over high heat.

Add the pasta to the saucepan and reduce heat to medium-low.  Cover pan and cook approximately 10 minutes or until the pasta is tender; return the chicken to the pan.  Remove from the heat.

To serve, ladle soup into individual serving bowls.

Yield: 3 to 4 servings
Per serving this soup has a ratio of twice as many carbs as protein which is fine for diabetics.
Diabetic Exchanges: 1/2 fruit, 1 meat, 1 starch

Saturday, December 22, 2012


1/3 cup sun-dried tomatoes (do not use the ones packed in oil)
1 cup boiling water
3 1/2 cups egg substitute
1/2 cup 2% fat cottage cheese
2 green onions, chopped
1 tbsp dried basil
1/8 tsp crushed red pepper flakes
1 cup sliced zucchini
1 cup fresh broccoli florets
1 medium-size red bell pepper, chopped
2 tsp canola oil
2 tbsp grated Parmesan cheese

Place tomatoes in a small bowl; cover with the boiling water.  Let stand 5 minutes; drain and set aside.

In a large bowl, whisk the egg substitute, cottage cheese, onions, basil, red pepper flakes and the tomatoes together; set aside.

Heat the oil in a 10-inch ovenproof skillet and saute the zucchini, broccoli, and bell pepper until tender.  Reduce the heat to low and pour the egg mixture over the vegetables.  Cover and cook approximately 5 minutes or until almost set.

Remove the cover and sprinkle the cheese over the top.  Broil about 4-inches from heat a couple of minutes or until the eggs are completely set.  Allow to stand 5 minutes before cutting to serve.  Cut into 4 wedges.

Yield: 4 servings.
Per wedge: 138 calories, 4 g (1 sat) fat, 11 g carbs, 3 g fiber, 15 g protein
Diabetic Exchanges = 2 lean meat and 2 vegetables


It is not yet known as fact but research is showing that buckwheat contains a phytochemical that may have a beneficial effect on blood glucose.  I say that is worth adding it to our diets and what better way than with these blueberry pancakes?

1/2 cup buckwheat flour
1/2 cup whole-wheat flour
1 tbsp Splenda granulated
1/2 tsp baking powder
1/4 tsp baking soda
1/4 tsp salt
1 egg or 1/4 cup refrigerated egg substitute
1 1/4 cups buttermilk
1 tbsp canola oil
1/4 tsp vanilla extract
3/4 cup fresh (or frozen, thawed) blueberries

In a medium bowl, stir together the buckwheat flour, whole-wheat flour,  Splenda, baking powder, baking soda, and salt.  Make a well in center of mixture and set aside.

In a small bowl, slightly beat the egg and stir in the buttermilk, oil, and vanilla extract.  Add to the well of the flour mixture and stir just until combined.  Mixture will be slightly lumpy.  Stir in the blueberries.

Spray a griddle or heavy skillet with nonstick cooking spray and heat over medium heat until a few drops of water sprinkled on will dance across the surface.

Pour batter by 1/4 cupfuls onto the hot surface.  Spread to about a 4-inch circle.  Cook over medium heat until brown, turning to cook second side when the surface gets bubbly.

Yield: 12 pancakes


2 tsp dark sesame oil
1 lb boneless skinless chicken thighs, cut into strips
4 garlic cloves, minced
1/4 tsp red pepper flakes
1 large red bell pepper, cut into small strips
2 cups small broccoli florets
1 cup matchstick or grated carrots
2 tbsp light soy sauce
2 tbsp hoisin sauce
2 tsp cornstarch
2 cups cooked brown rice for serving

In a large nonstick deep skillet or a wok, over medium-high heat, heat the sesame oil.  Add the chicken strips, garlic, and pepper flakes; stir-fry for a minute.  Turn the heat down to medium and add the bell pepper, broccoli, and carrots; stir-fry approximately 6 minutes or until the chicken is cooked through and the veggies are crisp tender.

Combine the soy sauce and cornstarch in a small bowl; stir until smooth.  Add the mixture and the hoisin sauce to the skillet and stir-fry another couple minutes or until the sauce thickens. 

Serve the stir-fry over the brown rice (do not substitute white rice; diabetics should not eat white rice!).

Yield: 4 servings

Friday, December 21, 2012


1 1/2 cups rolled oats
1/2 cup sliced almonds, coarsely chopped
3 tbsp flaxseeds
1/4 cup raisins
1/2 tsp ground cinnamon
3 1/2 cups fat-free milk

Preheat oven to 350 degrees.

Spread oats on a baking sheet with sides; bake at 350 for 8 minutes to toast.

Stir in the almonds and flaxseeds and bake for another 8 to 10 minutes or until the oats are lightly toasted, stirring once.

Cool the mixture in the pan on a wire rack.  Add the raisins and cinnamon, stirring to combine.

Serve with milk.

Yield: 2 1/3 cups

Muesli may be covered and kept in the refrigerator for up to 2 weeks (before adding milk).

Thursday, December 20, 2012


1 cup all-purpose flour
1 3/4 cups whole-wheat flour
2 tsp baking powder
1 tsp baking soda
1/2 tsp salt
2 tsp ground cinnamon
1 tsp nutmeg
1/4 tsp ground ginger
1/3 cup unsweetened applesauce
1/3 cup canola oil
1 cup Splenda granulated
2 tbsp water
1 tbsp apple cider vinegar
2 large eggs or 1/2 cup egg substitute
1 1/2 cup mashed ripe bananas
2 tsp vanilla extract
1 cup chopped pecans
canola oil cooking spray

Preheat oven to 350 degrees.

In a medium bowl combine the all-purpose flour, whole-wheat flour, baking powder, baking soda, salt, cinnamon, nutmeg, and ginger.  Stir to mix together well; set aside.

In a large mixing bowl, combine the applesauce, canola oil, and Splenda with an electric mixer until well blended.  Mix in the water, vinegar, eggs, bananas, and vanilla extract.

Gradually mix in the flour mixture until well combine.  Stir in the nuts.

Spray muffin cups with the nonstick cooking spray and divide batter into the cups.

Bake at 350 degrees until a wooden toothpick inserted in the centers comes out clean.  Time will vary depending on mini muffins, regular muffins, or jumbo size muffins.

Yield: I made 24 mini muffins and 9 regular-size muffins.

Wednesday, December 19, 2012


nonstick cooking spray
1 1/2 lbs fresh green beans, trimmed
2 tbsp butter
3 tbsp white whole-wheat flour
1 tbsp dry Ranch salad dressing mix
2 to 3 grinds of fresh ground black pepper
1 1/2 cups fat-free milk
1 cup chopped onion
2 garlic cloves, minced
1 1/2 cups sliced fresh mushrooms
1 cup soft whole-grain bread crumbs

Preheat oven to 375 degrees.
Lightly spray a 2-quart casserole dish with nonstick cooking spray; set aside.

Place the grean beans in a saucepan and cover with water.  Bring beans to a boil and cook 15 minutes or until crisp-tender.

While beans cook, make the sauce in a medium sauce.  Belt the butter and stir in the flour, dressing mix, and pepper until combined.  Stir in the milk and cook slowly while stirring, until thickened.  Remove from the heat.

Cook a nonstick skillet with cooking spray and place over medium heat.  Add the onion and garlic to the heated skillet and saute about 3 minutes or until tender.  Remove half from the skillet and set aside.  Add mushrooms to the skillet and continue cooking until tender, about 5 minutes.

Drain the green beans in a colander.  Place back in pan and add the mushroom mixture and the sauce, stirring to combine.  Transfer the mixture to the prepared baking dish.

In a small bowl, combine the the reserved onions with the bread crumbs and sprinkle over the beans.

Bake, uncovered, 25 to 30 minutes or until bubbly and lightly browned.

Yield: 8 to 10 servings.

Tuesday, December 18, 2012


If you love potatoes, here is a good way for you to have them.  This recipe has an equal amount of carbs and protein (15 grams each) per serving.  This is also a great breakfast dish that can be made ahead.  It has everything you need (bacon, eggs, potatoes, milk, veggies, etc).  You can mix it up and refrigerate for up to 24 hours ahead of time, then get up the next morning and pop it in the oven.

2 cups frozen diced hash brown potatoes with onion & peppers
1 cup small broccoli florets
1/4 lb bacon or ham, cooked and crumbled or chopped
1/3 cup fat-free evaporated milk
2 tbsp white whole-wheat flour
2 cartons (8-oz each) refrigerated egg substitute*
1/2 cup shredded reduced-fat cheddar cheese
1/2 tsp dried basil
1/4 tsp freshly ground black pepper
1/8 to 1/4 tsp salt (to taste)
1/8 tsp garlic powder
1 green onion, chopped, for garnish if desired

Preheat oven to 350 degrees.
Spray a 2-quart square baking dish or pan with nonstick cooking spray; set aside.

Spread the hash browns evenly over the bottom of the prepared pan or dish; spread the broccoli evenly over the hash browns.  Sprinkle the bacon or ham evenly over all; set aside.

Slowly stir the milk into the flour in a medium bowl.  Stir in the eggs, half the cheese, the basil, pepper, salt, and garlic powder.  Pour over the ingredients in the baking pan or dish.

Bake in a 350 degree oven for approximately 45 minutes or until a knife inserted in the center comes out clean.  Remove from oven and sprinkle the remaining cheese over all.  Allow to stand 5 minutes to set and the cheese to melt before cutting to serve.  Sprinke with the chopped green onion, if using.

Yield: 6 servings

To make-ahead: Follow directions above down to the baking.  DO NOT BAKE.  Cover and refrigerate up to 24 hours then bake in a preheated 350 degree oven until done as described above.  Baking may take 5 to 10 minutes longer.

*You may use 8 beaten eggs instead of the egg substitute.

Monday, December 17, 2012


1 (4 1/2-5 lb) whole bone-in turkey breast
1/2 tsp dried sage
2 tbsp olive or canola oil
1/2 cup dried cherries
1 lemon, quartered
1 medium onion, quartered

Preheat oven to 325 degrees.

Combine the sage, half the oil, and cherries in a blender or food processor until cherries are finely chopped.

Loosen the skin of the turkey by running your finger between the skin and meat; spread the above mixture directly onto the meat.

Place the turkey on a rack in a roasting pan.  Place the lemon quarters and onion quarters around underneath the turkey on the rack.  Place a meat thermometer into the thick part of the breast, being careful not to touch the thermometer to the bone.  Brush the other half of the oil over the turkey breast.

Roast, uncovered, in 325 degree oven 1 1/2 to 2 1/2 hours or until the thermometer reads 170 degrees.  Cover loosely with foil the last 45 minutes or so of the cooking time to keep from getting too brown.

Remove from oven and allow to set for 15 minutes before slicing.

Yield: 10-12 servings.

Note: Serve with your favorite gravy, if desired.

Saturday, December 15, 2012


1 pkg (12-oz) fresh cranberries
1 cup water
1/2 cup Splenda Granulated
1 pkg (4 serving size) sugar-free raspberry-flavored gelatin
1 can (15 - 16-oz) crushed pineapple in its own juice
1/2 cup coarsley chopped toasted pecans

Combine the cranberries and water in a large saucepan.  Bring to a boil; reduce heat and simmer about 3 or 4 minutes until the berries pop.

Remove from the heat; add the Splenda and gelatin, stirring to completely dissolve.  Stir in the undrained pineapple.  Transfer to serving bowl, cover, and refrigerate 6 hours or so until thickened.

Before serve, sprinkle the pecans over the cranberries.

Friday, December 14, 2012


1 1/2 cups all-purpose flour
1/2 cup whole-wheat flour
1 1/4 tsp baking powder
1/2 tsp baking soda
1 tbsp butter, softened
2 tbsp canola oil
1 cup Splenda granulated
2 large eggs
2/3 cup plain fat-free yogurt
1/4 cup water
2 cups cranberries, chopped
1 tsp finely shredded orange peel
"fake" powdered sugar*, optional

Preheat oven to 350 degrees.
Coat a 10-inch Bundt pan with nonstick cooking spray; set aside.

Stir the flours, baking powder, and baking soda together in a medium bowl; set aside.

In a large mixing bowl, beat the butter and canola oil together; add the Splenda and beat until fluffy.  Add the eggs, one at a time beating after each. 

Combine the yogurt and water.  Alternately add the flour mixture and the yogurt to the Splenda mixture, beating after each addition just until combined.  Fold in the cranberries and orange peel.

Spoon the batter into the prepared pan, spreading evenly.

Bake at 350 degrees for approximately 40 minutes or until a wooden toothpick inserted in the center comes out clean.  Remove from oven and cool in pan on a wire rack for 10 minutes.  Remove cake from pan to the wire rack to cool completely.

If desired, sprinkle with "fake" powdered sugar.

Yield: 12 servings

*Recipe is available on this blog.

Thursday, December 13, 2012


Mixed nuts are always a good food gift for a diabetic or an easy snack to set out at parties, etc.  The rosemary on these roasted nuts makes them yummy and different than the usual.

nonstick cooking spray
1 egg white
2 teaspoons fresh rosemary, snipped OR 1 teaspoon dried rosemary, crushed
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
3 cups of walnut pieces, hazelnuts, and/or whole almonds (a mixture of all 3 works great)

Preheat oven to 350 degrees.

Line 9 x 13-inch baking pan with foil (allowing ends to extend a little to form handles later) and spray the foil with the cooking spray; set aside.

In a medium mixing bowl, using a fork, ligtly beat egg white until frothy.  Add the rosemary, salt, and pepper; beat until combined.  Add the nuts and toss gently to coat.

Spead the nuts out in the prepared baking pan abd bake for 15 to 20 minutes or until golden.  Stir once, about halfway through cooking time.

Lift the nuts, on the foil, from the pan and set aside to cool.  Break up any large pieces.

May be stored in an airtight container in the freezer for up to a month.

Wednesday, December 12, 2012


3 cups water
1 cup steel-cut oats
3/4 tablespoon Splenda Brown Sugar Blend
1/2 tsp ground cinnamon
dash of salt
1/8 tsp ground ginger
1/8 tsp ground nutmeg
1 tbsp ground flaxseed
milk or cream, if desired

In a 2-quart heavy-duty saucepan combine the water, oats, Splenda, cinnamon, salt, ginger, nutmeg, and flaxseed.  Bring the mixture to a boil and reduce the heat to simmer.  Simmer, uncovered, 10 to 15 minutes or until of the desired consistency; stir occasionally during cooking.

If desired, stir a little milk or cream into the oatmeal before serving.

Yield: 3 cups

Tuesday, December 11, 2012


2 - 2 1/2 lb flank steak
2 garlic cloves, minced
1/2 cup olive or canola oil
1/4 cup red wine vinegar
3/4 cup white vinegar
salt to taste
freshly ground black pepper to taste

Place steak in a shallow glass baking dish. 

Combine the garlic, oil, vinegars, salt and pepper in a small bowl and mix together well.  Pour vinegar mixture over the steak; cover with plastic wrap and refrigerate for 12 to 24 hours.  Turn occasionally while marinating.

About an hour before cooking, remove the steak from the refrigerator. 

To cook, grill over a hot grill for approximatley 8 to 10 minutes per side or until of desired doneness.  May also be cooked under the broiler, if desired.

To serve, cut diagonally across the grain into thin slices.

Yield: 4 to 6 servings

Monday, December 10, 2012


1 sugar-free angel food cake, cut into 10 wedges
4 eggs
1 lemon
2 cups light cream
1/2 cup Splenda Granulated
2 tsp vanilla
3/4 tsp ground cinnamon
1/4 tsp salt
2 tbsp butter
2/3 cup sugar-free apricot preserves
Additional strips of lemon peel for garnish, if desired

Separate eggs; set aside.

Using a vegetable peeler, remove the peel from the lemon; place in medium saucepan.  Juice lemon into a small saucepan; set both saucepans aside.

Combine the cream and Splenda into the medium saucepan with the lemon peel.  Cook mixture over medium-low heat just until it comes to a simmer.

Whisk the egg yolks in a large bowl then whisk into the cream mixture.  Pour through a fine sieve, back into the pan to remove the lemon peel.  Cook, stirring gently, over medium-low heat for 15 minutes or until the mixture begins to thicken and bubble.  Remove from the heat and stir in the vanilla.  Cool down quickly by placing the pan in a bowl of ice water for 1 minute, stirring constantly.  Transfer to a bowl, cover, and set aside.

In a shallow dish whisk together the egg whites, cinnamon, and salt.

In a large skillet heat the butter over medium heat.  Dip the cut sides of the cake wedges into the egg white mixture.  Add the cake to the butter in the pan, half at a time.  Cook 2 to 3 minutes per side or until lightly browned.  Set wedges aside.

Add the preserves to the lemon juice in the small saucepan.  Heat over medium-high heat until the preserves are melted.

Pour 1/10 of the custard onto a dessert dish or plate.  Top with a slice of the cake.  Top the cake with the preserves.

Note: As with all diabetic desserts, do not over-indulge.  One piece is enough!!

Friday, December 7, 2012


1/4 cup grated low-fat cheddar cheese
1/2 cup chopped green onions
1/2 cup diced green bell pepper
2 tbsp minced garlic
1 large egg
1 tbsp olive or canola oil
1 tsp dried marjoram
1/2 tsp salt
1/4 to 1/2 tsp freshly ground black pepper (amount according to taste)
1 lb ground lean turkey

In a small mixing bowl, combine the cheese, green onions, bell pepper, and garlic.

In a large mixing bowl, lightly whisk together the egg, oil, marjoram, salt, and pepper.  Stir the cheese/veggie mixture into the egg mixture; add the ground turkey.  Mix together well using hands and form into 4 thick patties.  Handle carefully, they will bind once they start cooking.

Heat a large cast iron skillet or heavy nonstick skillet; add the oil and turn skillet to coat the bottom well.  Place the turkey patties into the skillet; do not cover.

Cook patties over medium-high heat to start then reduce the heat to medium low.  Cook about 12 - 15 minutes on the first side then turn and cook the second side another 12 - 15 minutes.

To check for doneness, cut into center of a burger.  Color should be white without any pink.

To serve, place on the bottom of a whole-grain sandwich thin.  Add lettuce, tomato, pickle, etc to suit your taste.  If you avoid breads altogether, eat on a lettuce leave or cut in half and serve wrapped in lettuce.

Yield: 4 servings

Thursday, December 6, 2012


1 fresh mushroom sliced
1/2 tbsp butter
2 large eggs
1 tbsp low-fat milk
salt and pepper to taste
fresh parsley sprig for garnish, if desired.

Melt the butter in a medium skillet and saute mushroom slices for a couple of minutes.

In a small bowl, mix the eggs and milk together; add the salt and pepper along with the sauteed mushrooms.  Pour into the skillet and cook without stirring for 2 to 3 minutes or until of desired firmness.  Fold omelet and place on serving plate.  Garnish with a fresh parsley sprig, if desired.

Wednesday, December 5, 2012


My friend has a birthday today and she loves pineapple and eating sugar-free.  So I thought I would experiment with something for her made with Splenda and pineapple.  This bread is the result of this experiment.
1/4 cup pecans, chopped fine
1/4 cup canola oil
1/4 cup ground flaxseed
1/8 tsp lemon juice or 1/4 tsp grated lemon peel
3/4 cup Splenda granulated
1 egg
1/2 cup all purpose flour
2 cups white whole-wheat flour
1/2 tsp baking soda
2 tsp baking powder
8 1/2-oz crushed canned pineapple with juice
1/4 cup milk
1/2 cup chopped pecans

Preheat oven to 350 degrees.
Spray a 9-inch loaf pan with butter-flavored nonstick cooking spray.  Sprinkle the 1/4 cup of finely chopped pecans over the bottom of the pan.  Sprinkle a pinch of Splenda over the pecans and spray lightly with the cooking spray.  Set pan aside.

In a medium mixing bowl, using an electric mixer, blend the canola oil and flaxseed; add the lemon juice or peel, Splenda, and egg.  Mix until well blended.

Combine the flours, baking soda, and baking powder in another bowl.  Add flour mixture to the Splenda mixture alternately with the pineapple, mixing until well blended after each addition.  Begin and end with the flour mixture.

Mix in the mix until blended then stir in the  1/2 cup of pecans.

Spread the mixture over the pecans in the prepared pan and bake at 350 degrees for 50 minutes or until a wooden toothpick inserted in the center comes out clean.

Note: For health reasons, I do not add salt to most of my baking.  If you want to add salt, I would only add a pinch!

Tuesday, December 4, 2012


This recipe is from the Chef's Market caterers in Nashville.  These were part of Miranda Lambert's engagement party menu a couple years ago.

12 large eggs, hard-boiled and peeled
1/2 cup mayonnaise
1 1/2 tbsp sweet relish (not to worry unless your blood sugar is highly out-of-control)
1 tsp smooth Dijon mustard
salt and pepper to taste
paprika, pickles, and pimentos, for garnish
2 green onions, julienned on the bias, for garnish

Halve the eggs lenthwise.

Remove the yolks and place them in a small bowl.

Mash the yolks with a fork and stir in the mayonnaise, relish, and mustard.  Add the salt and pepper to taste.

Fill the egg whites evenly with the yolk mixture.  Garnish with paprika, pickles, piments, and green onions.  Store covered in the refrigerator.

Note: File Photo, not actual recipe.

Monday, December 3, 2012


1/4 cup all-purpose flour
3/4 cup white whole-wheat flour
2 tsp baking powder
1/2 tsp salt
2 tbsp unsweetened cocoa powder
1/3 cup Splenda granulated*
1 1/2 cup All-Bran cereal
3/4 cup fat-free milk
1 egg
2 tbsp canola oil
1 rounded cup mashed ripe banana
Raw oats for sprinkling

Preheat oven to 400 degrees.
Line 12 muffin cups with paper liners or spray with nonstick cooking spray; set aside.

In a medium mixing bowl, stir together the flours, baking powder, salt, cocoa, and Splenda.

In a large mixing bowl, combine the cereal and milk; let stand 2 minutes or until the cereal softens.  Add the egg and the oil to cereal/milk mixture; beat well and stir in the bananas.

Add the flour mixture to the wet mixture and stir together only until combined and evenly moist.  Spoon the batter into the prepared muffin cups, sprinkle the raw oats over tops, if using. Bake at 400 degrees for 25 minutes or until lightly browned.

*If your blood sugar is well controlled you might be able to use Splenda Blend or another sugar blend.  However, I suggest you go with the regular Splenda granulated.

Note: I recommend always eating bread items with a protein item.

Note: File Photo

Wednesday, November 28, 2012


1/2 cup egg substitute
1 pkg Equal or Stevia Sugar Substitute
1 can (12-oz) evaporated skim milk
3/4 cup skim or fat-free milk
1 tsp vanilla extract
1 tsp rum flavoring
ground nutmeg or cinnamon for dusting

Whip the egg substitute and sugar substitute together until blended.  Combine mixture with the two milks, vanilla extract, and rum flavoring.  Mix well!  Chill for several hours or overnight.  Pour into glasses or cups and dust the tops with the ground nutmeg or cinnamon.

Yield: 4 servings of 6-ounces each
Per serving: 118 calories, 13 g carbs, 13 g protein
Diabetic exchanges: 1 skim milk, 1/2 fat

Tuesday, November 27, 2012


1 tbsp canola oil
6 pork chops that total about 2 lb
2 tsp cornstarch
1 cup water, divided
1 packet dry onion soup mix
1 tbsp Splenda brown sugar blend
1 apple, cored & sliced

In a large skillet over medium-high heat, heat the oil; add the chops and brown on both sides - will take about 10 minutes.  Remove from pan and set aside.  Spoon fat off pan juices.

Stir the cornstarch and 1/4 cup of the water together in a cup until smooth. 

Add the remaining water, soup mix, and Splenda to the pan, stir to blend.  Add sliced apple - stir to coat.  Heat mixture to boiling.

Return chops to skillet; reduce heat to low.  Cover and cook 10 to 15 minutes or until chops are cooked through, stirring occasionally.

Remove the pork chops and apples to serving platter, keeping warm.

Stir the cornstarch mixture into the skillet drippings and bring to a boil over medium heat.  Cook, stirring, until thickened.  Spoon hot sauce over the pork chops and apples.  Garnish with a sprig of marjoram, rosemary, or parsley, if desired.

Note: Suggested apples for this dish are Granny Smith, Winesap, or Rome.

Wednesday, November 21, 2012


1 cup whole-wheat flour*
1/4 tsp salt
5 tbsp cold butter, cut-up
2 tbsp sesame seeds
1 to 2 tbsp cold water
1/2 tsp cider vinegar

Place both flours and the salt in a food processor; pulse until blended.  Add the butter and sesame seeds; pulse until blended.  With the food processor running, add 1 tablespoon of the water and the vinegar; process until the mixture forms a ball, adding more of the water if needed.  Remove dough and shape into a log.  Wrap in plastic wrap and refrigerate for half an hour.

Remove dough from refrigerator and press 1 1/2 teaspoonful of dough into each ungreased miniature muffin cups, pressing gently over bottom and up sides of the cup.  Prick the bottom and sides of the dough with a toothpick or fork.  Bake at 400 degrees for 10 minutes or until the edges are lightly browned.  Allow shells to cool in the pan on a wire rack for 5 minutes before carefully removing to wire rack to cool completely.

To serve, fill with your favorite shrimp, mushroom, or meat filling and use as appetizers or snacks.

*May use 1/2 cup white whole-wheat flour and 1/2 cup garbanzo bean flour.

Yield: 2 dozen shells

Note: Shells may be made up to 24 hours in advance and stored, after completely cooled, in an airtight container.

Tuesday, November 20, 2012


1 lb Swiss chard, trimmed, cleaned, coarsely chopped
2 slices bacon, cut-up
1 cup chopped yellow onion

Cook the bacon and onion together in a skillet over medium heat for about 8 minutes or until the onion is tender and golden brown.  Add the Swiss chard, cover and simmer for 2 minutes just until wilted.  Uncover and toss well.  Continue to cook for 10 minutes or until the chard is tender; stir occasionally while cooking.

Saturday, November 17, 2012


1/2 cup all-purpose flour
1/2 cup white whole-wheat flour
1 cup whole-wheat pastry flour
1/2 cup Splenda Granulated
1/4 cup granulated sugar (or Splenda if you can't have any sugar!)
1/2 tsp salt
1/2 tsp baking soda
1 egg
3/4 cup no-sugar-added orange juice (best to use fresh-squeezed)
1 tbsp ground flaxseed
1/4 cup canola oil
1 tbsp orange zest
1/2 cup fresh or frozen blueberries (do not thaw frozen berries)
1/4 cup chopped pecans

Preheat oven to 350 degrees.
Coat two 5 3/4-inch x 3-inch x 2-inch loaf pans with nonstick cooking spray.

In a large mixing bowl, combine the flours with the Splenda, sugar, salt, and baking soda.

In a small mixing bowl, whisk together the egg, orange juice, flaxseed, oil, and zest; stir into the flour mixture just until moistened.  Gently fold in the blueberries and pecans.

Divide the mixture evenly into the two prepared loaf pans.  Bake at 350 degrees for 40 to 45 minutes or until a toothpick inserted in the centers comes out clean. 

Remove from oven to wire racks and allow to cool 10 minutes before removing from pans to cool completely on wire racks.

Yield: 2 loaves

Friday, November 16, 2012


Enjoy this salsa with chicken or pork to perk up your meals. This is a great way to add flavor without added sugars and unhealthy fats.

2 large tomatoes, seeded & chopped
1 cup diced fresh pineapple
2/3 cup cubed avocado
2 green onions, thinly sliced
1 tbsp lime juice
1 tbsp cider vinegar
1/4 tsp salt
1/2 tsp freshly ground black pepper
1 to 2 tbsp (to suit taste) chopped cilantro

Combine all ingredients together in a small bowl.  Cover and refrigerate until serving time.


Often we diabetics also have to watch our salt intake.  If you are like me, you think food without salt is bland!  I have found that Mrs. Dash products are excellent ways to flavor foods without salt.  Here is a favorite

4 large eggs
1/2 small onion, chopped
1 small red bell pepper, chopped
1 small garlic clove, minced
1 tbsp Mrs. Dash Extra Spicy Seasoning Blend
butter-flavored nonstick cooking spray

Spray a nonstick skillet with the cooking spray and heat over medium high heat.  Add the onion, bell pepper, and garlic; saute until tender.

Whisk the eggs with Mrs. Dash seasoning using a wire whisk in a medium mixing bowl.  Pour the eggs over the veggies, reduce the heat to low, and cook while stirring gently for about 4 minutes or until the eggs are set.
Yield: 3 to 4 servings.

Thursday, November 15, 2012


4 chicken cutlets OR 4 (skinless boneless chicken breast halves pounded to 1/3-inch thickness
1 large egg white
1 tsp water
1/4 cup unseasoned bread crumbs
2 tsp canola oil
lemon wedges for serving, if desired

Beat the egg white with the water in a shallow dish or pie plate. Place breadcrumbs in another shallow dish or pie plate right next to the egg white dish.

Dip chicken pieces, one at a time, into the egg white mixture, allow excess to drain off then dredge in the crumbs on both sides.  Coat lightly but all over.

Heat the oil in a large skillet over medium-high heat.  Add the chicken cutlets and cook about 3 minutes or until browned on bottom side.  Turn chicken, turn heat to medium and cook another 3 to 5 minutes until chicken is browned and cooked through.  Chicken should no longer be pink in the middle.  You will have to watch carefull so the chicken does not burn!

Serve chicken with the lemon wedges, if desired.

Tuesday, November 13, 2012


1 medium-size lemon
2 pkgs (12-oz each) fresh broccoli flowerets
1 tbsp butter
1/4 tsp salt, optional
dash of freshly ground black pepper

Finely grate 1 teaspoon of peel from the lemon; set aside.

Squeeze 1 tablespoon of juice from the lemon; set aside.

Steam the broccoli approximately 6 minutes or until crisp tender.

In a large serving bowl, toss the broccoli with the lemon peel and juice, butter, salt, and pepper.

Yield: 4 to 6 servings


1 (2 1/2 lb.) turkey breast half with bone in, thawed if frozen
1 1/2 tsp dried tarragon
1 tsp ground cumin
1/2 tsp ground allspice
1/2 tsp ground cinnamon
1/2 tsp ground ginger
1/2 tsp salt
1/2 tsp black pepper
1/4 tsp ground red pepper
2 tsp grated orange peel
2 tbsp canola oil

Preheat oven to 400 degrees.

In a small bowl whisk together the tarragon, cumin, allspice, cinnamon, ginger, salt, black pepper, red pepper, orange peel, and canola oil until well blended.

Loosen skin from turkey and gently place tarragon mixture under the skin.

Place the turkey, skin side up, on a broiler pan lightly coated with nonstick cooking spray.  Bake at 400 degrees for 1 hour and 15 minutes or until it reaches an internal temperature of 180 degrees.

Remove from oven and remove skin from turkey but leave the tarragon coating in place.  Throw out the skin.

To serve, cut turkey into thin slices
Yield: 4 to 6 servings

Monday, November 12, 2012


Yesterday I made banana pudding for the diabetic dessert at the church luncheon.  I had a couple more bananas I needed to use and also wanted to take something to a friend who doesn't eat sugar.  I thought I would try some banana cookies and I'm glad I did.  These are almost like banana bread, so much so I call them banana bread cookies.  The taste is a lot the same but a cookie is so much more convenient.  I hope you will like them.

1/2 cup canola oil
1/4 cup ground flaxseed
3/4 cup Ideal brown sugar substitute*
2 medium to large bananas**, mashed
1 large egg
1/2 tsp lemon flavoring***
1/2 tsp vanilla flavoring
1 cup all-purpose flour
1 cup whole-wheat flour
1/2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 cup chopped pecans

In a 2-quart mixing bowl, using an electric mixer, mix together the canola oil, flaxseed, and brown sugar substitute until well blended.  Add the bananas and mix in well.  Add the egg and the flavorings and beat to combine.

Combine the flours, baking powder, baking soda, and salt.  Gradually add the mixture to the banana mixture.  Stir in the pecans.

Lightly spray cookie sheets with nonstick cooking spray.  Place cookies by heaping teaspoonfuls or scant tablespoonfuls approximately 2-inches apart on the cookie sheets.  Bake at 350 degrees 8 to 10 minutes or until the edges are lightly browned.

Yield: 2 to 3 dozen cookies

*Locally I get this brand at Albertson's and Kroger.  Kroger also sells it under the Kroger brand but it says Ideal on the back.  If you don't have it, use something similar or 1/2 cup Splenda brown sugar blend.
**You want at least a level cup of mashed bananas.
***You can substitute another half teaspoon of vanilla extract or if you miss the butter in this cookie, use butter flavoring.  I eliminate almost all butter from my baking so I am used to not having the butter flavor.  If you miss it, substitute butter flavoring here.


This recipe works great as a side dish or can be used as a stuffing for poultry.

1/3 cup slivered almonds
2 tsp butter
2 medium-size tart apples, cored and diced
1/2 cup chopped onion
1/2 cup chopped celery
1/2 tsp poultry seasoning
1/4 tsp dried thyme
1/4 tsp freshly ground black pepper
3 cups cooked brown rice (cooked according to package directions using either water or chicken broth)

Melt the butter in a large skillet over medium-high heat until lightly browned.  Add the apples, onion, celery, poultry seasoning, thyme, and pepper; cook until crisp tender.  Stir in the rice and cook until mixture is heated through.

Option: May be baked in a 375 degree oven, covered, for 15 to 20 minutes, if desired.

Saturday, November 10, 2012


1/2 cup chopped nuts
2 egg whites
1/2 tsp vanilla extract
1/2 cup less 1 tablespoon Splenda granulated
1 tablespoon granulated sugar
1/2 cup sugar-free chocolate chips

Preheat oven to 200 degrees.
Line a couple of cookie sheets with parchment or baking paper; set aside.

Place nuts, I prefer pecans, in a shallow pan and bake at 200 degrees, stirring occasionally, until toasted; usually takes about 5 minutes.  Remove from oven and set aside.

Beat the egg whites and vanilla together with an electric mixer on high speed until foamy.  Add the Splenda and sugar to the egg whites, 1 tablespoon at a time, until stiff peaks form.  Gently fold in the toasted nuts and the chocolate chips.

Spoon the mixture onto the prepared cookie sheets by rounded teaspoonfuls.  Bake at 200 degrees for 2 hours.  Cool slightly on the cookie sheets then gently remove to wire racks to cool completely.

This close-up picture allows you to see the airiness of the meringue.

Store cookies in an airtight tin.

Yield: 3 dozen

This recipe is based on an idea I got from Splenda about 5 or 6 years ago.

Friday, November 9, 2012


1/2 cup white whole-wheat flour
1 tbsp Splenda Brown Sugar Blend
1/4 cup Splenda granulated
1/4 tsp ground cinnamon
1 pinch ground nutmeg
4 tbsp cold, unsalted butter, cut into pieces

4 large Macintosh or other tart apples
3 Bartlett or Anjou pears
2 tbsp Splenda granulated
3 tbsp apple juice concentrate

Preheat oven to 400 degrees.  Lightly butter a deep 2 to 2 1/2-quart baking dish; set aside.

To prepare topping: Pour flour, brown sugar, Splenda granulated, cinnamon and nutmeg together in a medium mixing bowl.  Stir well to blend; add the butter and mix with an electric mixer, using paddle attachment, until topping crumbly or sandy in texture.  Set topping aside and make the filling.

Peel, core, and thickly slice apples and pears.  Place the fruit in the buttered baking dish.  The fruit should be at least 2 1/2-inches thick in the bottom of the pan so add more fruit if necessary.  Add the Splenda and apple juice concentrate and toss mixture until coated.  Sprinkle the topping over the filling.

Bake at 400 degrees 40 to 50 minutes or until the fruit is tender and the topping is lightly browned.

Yield: 8 servings

Thursday, November 8, 2012


2 tsp canola oil
1 lb thin-sliced boneless skinless chicken, cut into strips
1 cup water
1/2 cup uncooked quinoa
1 tbsp cornstarch
1 cup fresh orange juice
1 tbsp reduced-sodium soy sauce
1 tbsp grated fresh ginger
1/2 cup sliced green onion
1 cup sliced carrots
6-oz snow peas, ends cut off
1/4 tsp red pepper flakes

Heat the canola oil in a large skillet or wok over medium-high heat. 

Add the chicken to the hot oil and cook, stirring, about 6 minutes until no longer pink.  Remove from the skillet and keep warm.

Meanwhile, put the water and quinoa in a medium saucepan and bring to a boil.  Reduce to simmer, cover, and simmer until all water is absorbed.  This will take about 12 to 15 minutes.

Whisk the cornstarch, orange juice, and soy sauce together; add to the skillet.  Bring back to a simmer, stirring often.  Add the ginger and onion; cook a couple of minutes while stirring.  Add the carrots and snow peas; simmer 3 to 4 minutes just until crisp tender.  Add the chicken back to the skillet and heat through.  Turn off heat and let stand about 3 to 5 minutes before serving.

To serve, place the quinoa on serving plate and top with the chicken mixture.  Sprinkle with the red pepper flakes.
Yield: 4 servings

Tuesday, November 6, 2012

Sweet Creamy Cole Slaw

Made this the other day and Dustin, Steve, and I all enjoyed it.  I'm sure you could make your own substitions and still have a tasty dish.

1 bag (12-14 oz) slaw mix
1/4 cup Splenda granulated
1/2 cup mayonnaise
1/4 cup milk
1/4 tsp celery seed, optional

Pour the slaw mix into a mixing bowl and sprinkle the Splenda overall.  Combine the mayonnaise with the milk and add to the slaw mix.  Toss together with a silicone spatula to coat the mixture well.  Sprinkle with the celery seed, if using.

Refrigerate until ready to serve.  Any leftovers should be refrigerated.

Friday, November 2, 2012


1 cup chopped cooked ham
1 1/2 tsp olive or canola oil
1/2 pkg (16-oz size) frozen chopped collard green, thawed and drained
1/2 cup diced onion
1/4 cup chopped mushrooms
1 1/2 cups shredded pepper Jack cheese
1 cup low-fat milk
2 large eggs or 1/2 cup egg substitute
1/2 cup low-fat Bisquick or similar product
1/4 tsp salt
1/4 tsp freshly ground black pepper

Preheat oven to 400 degrees.
Lightly spray a 9-inch pie plate with nonstick cooking spray; set aside.

Heat the oil in a large skillet over medium-high heat; add the ham and saute until browned.  Add the greens, onion, and mushrooms; saute approximately 5 minutes until liquid evaporates and onion and mushrooms are tender.

Layer half the ham mixture in the prepared pie plate; top with half the cheese.  Repeat the layers with the remaining ham mixture and remaining half of the cheese.In a mixing bowl, whisk together the milk, eggs, Bisquick, salt and pepper; pour over the layered ingredients in the pie plate.

Bake quiche at 400 degrees for 25 to 35 minutes or until a knife inserted in the center comes out clean.

Allow quiche to stand 10-12 minutes before cutting to serve.

Yield: 8 servings


1/2 cup canola oil
1/2 cup whole-wheat flour
1 cup chopped onion
1 cup chopped green bell pepper
1 cup chopped celery
2 tsp Creole seasoning
2 tsp minced garlic
3 cans (14-oz each) low-sodium chicken broth
4 cups cooked diced or shedded chicken
1/2 to 3/4 lb andouille sausage, 1/4-inch slices
1 1/2 cups black-eyed peas
1 lb peeled, large raw shrimp
hot brown rice for serving

In a soup pot or Dutch oven heat the oil over medium-high heat; gradually whisk in the flour and cook 5 to 8 minutes, whisking constantly, or until the mixture is chocolate colored but not burnt.

Reduce the heat to medium and stir in the onion, bell pepper, celery, Creole seasoning and garlic.  Cook the mixture while stirring constantly for 3 to 4 minutes.  Slowly stir in the chicken broth.

Add the chicken, sausage, and black-eyed peas.  Turn the heat back up to medium-high and bring the mixture to a boil.  Once gumbo starts to boil, reduce the heat to low and simmer, stirring occasionally, 20 minutes.  Add the shrimp and cook another 5 minutes or just until the shrimp turns pink.

To serve, ladle into bowls and serve topped with or over the brown rice.

Thursday, November 1, 2012


2/3 cup uncooked brown rice
1/2 cup frozen whole-kernel corn
2 cups small broccoli florets
1 can (5-oz) tuna in water, drained and flaked
1/4 cup thinly sliced green onion
2 tbsp lemon juice
1 tbsp extra-virgin olive oil (or canola oil)
1/4 tsp salt
dash of freshly ground black pepper

Cook the rice according to the package directions but leaving out any salt or fat.  About 5 minutes before the end of the cooking time, add the corn to the rice and cook until tender.  Remove to a large bowl and allow to cool to lukewarm.

Steam the broccoli for about 3 minutes or until crisp tender.

Add the broccoli, tuna, and green onion to the rice in the bowl.

In a small bowl whisk the lemon juice, oil, salt, and pepper together; pour the mixture over the rice mixture and toss to coat.

Yield: 4 servings

Wednesday, October 31, 2012


4 oz uncooked orzo
2 tsp olive or canola oil
1 small onion, diced
2 garlic cloves, minced
1 small zucchini, diced
1/2 cup chicken broth
1 can (14-oz) artichoke hearts; drain and cut into 4ths
1 tomato, chopped
1/2 tsp dried oregano
dash of salt
1/4 tsp freshly ground black pepper
1/2 cup crumbled feta cheese
sliced black olives for garnish

Cook the orzo according to package directions but omit any salt for fat.  Drain and keep warm.

Heat the oil in a large nonstick skillet over medium heat.  Add the onion to the skillet and saute about 5 minutes; add the garlic and cook, stirring 1 minute.

Add the zucchini and the chicken broth to the skillet; reduce heat and simmer 5 minutes; zucchini should be crisp tender.  Stir the orzo into the skillet. Add the artichoke hearts, tomato, oregano, salt, and pepper to the skillet and cook, stirring, for another minute or until heated through.

Sprinkle with the feta cheese and olives.

Yield: 6 servings of 1/2 cup each
Per serving: 7 g protein to 23 g carbs.  Serve with fish or a lean piece of meat for more protein.

Tuesday, October 30, 2012


pastry for a 2-crust pie
1 to 1 1/2 cups Splenda granulated (depending on the tartness of your cherries)
4 tbsp minute tapioca
4 cups tart pitted cherries (fresh, frozen, canned - your choice)
1/2 tsp almond extract
1/4 tsp ground cinnamon
1 tbsp butter

Line a 9-inch pie plate with pastry, leaving enough hanging over the edge to seal later.

In a 2-quart saucepan, combine the Splenda and tapioca until the tapioca is well blended into the Splenda.  Gently fold in the cherries, however, if you are using canned cherries, drain and add the juice to Splenda; set cherries aside.

Cook the mixture over medium heat, stirring continuously, until the mixture comes to a boil; remove from the heat.

Preheat oven to 400 degrees.

Stir the almond extract, cinnamon, and butter into the cherry filling; add the cherries if using canned ones.  If you want a really red pie, add a drop of red food coloring.  Allow the mixture to cool before adding to the crust.

Place the cooled filling into the prepared pie shell.  Cut air vent slits in the pastry for topping the pie; place over filling.  Seal and flute the edges.

Bake pie for 30 to 35 minutes at 400 degrees until bubbly and crust is browned.

Monday, October 29, 2012


3 lbs skinless boneless chicken breasts and thighs, cooked and shredded
1 cup catsup
1 3/4 cups water
1 medium-size onion, chopped fine
1 tsp salt
1 tsp celery salt
1 tsp chili powder
2 tbsp Splenda brown sugar blend, packed
1 tsp hot pepper sauce
1/4 cup Worcestershire sauce
1/4 cup red wine or balsamic vinegar
6-8 whole-grain sandwich rolls, buns, or thins
pickle slices, optional

In a large saucepan, combine the chicken, catsup, water, onion, salt, celery salt, chili powder, Splenda, pepper sauce, Worcestershire sauce, and vinegar. Heat on medium until hot then lower temperature to simmer and simmer for 1 1/2 hours.

For sandwiches, pile chicken on rolls, top with pickle slices or other condiments as desired.

Thursday, October 25, 2012


8 large eggs
1/2 tsp oregano
1/2 tsp basil
1/2 tsp salt
1/2 tsp freshly ground black pepper
1/4 tsp garlic powder
1/2 tsp dried onion flakes
1/2 tsp hot sauce, optional
1 tbsp butter
1 medium tomato, chopped
1/3 cup finely chopped lean cooked ham

In a mixing bowl, using a fork, beat the eggs, oregano, basil, salt, pepper, garlic powder, onion flakes, and hot sauce only until blended.

Melt the butter in a medium nonstick skillet or omelet pan.  Add the above mixture to the pan.  As omelet cooks gently lift the edges of the omelet with a spatula, tilting pan so uncooked mixture flows under the cooked mixture.  Continue until the eggs are set.

Gently loosen the omelet with a large spatula and slide onto serving plate.

To serve, divide the omelet into 4 to 5 equal portions and serve while hot.

Wednesday, October 24, 2012


1/2 block (8-oz size) light cream cheese
1 can (6-oz) tuna packed in water; drain well
1 tbsp chopped fresh parsley
1 tbsp minced onion
1/2 tsp oregano
1/2 tsp freshly ground black pepper
1/4 tsp lemon juice
18 thick slices of cucumber (seedless works best)

Preheat oven to 500 degrees.
Spray a baking sheet lightly with nonstick cooking spray; set aside.

Combine the cream cheese, tuna, parsley, onion, oregano, pepper, and lemon juice; mix together well.

Top each of the cucumber slices with approximately 1 rounded tablespoon of the tuna mixture covering tops of cucumbers completely.

Set the tuna topped cucumbers on the prepared baking sheet and bake at 500 degrees for about 10 minutes until the tops are puffed up and browned.

Note: Stock photo