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.

Saturday, March 31, 2012

CHICKEN MAC & CHEESE

1 1/2 cups whole-wheat elbow macaroni
3/4 lb boneless, skinless chicken breast strips, cut into bite-size pieces
1/4 cup finely chopped onion
1 pkg (6.5-oz) light semisoft cheese with garlic and herbs
1 2/3 cup fat-free milk
1 tbsp all-purpose flour
3/4 cup shredded reduced-fat cheddar cheese
2 cups fresh baby spinach leaves
1 cup chopped tomatoes

Cook the macaroni as directed on the package, omitting the salt; drain.

While the macaroni cooks, coat a large skillet with nonstick cooking spray and heat over medium-high heat.  When the skillet gets hot add the chicken and onion; cook approximately 5 minutes until the chicken in no longer pink and the onion is tender, stirring often.  Reduce heat down to medium if the onion starts to get too brown.  Remove the skillet from the heat and add the semisoft cheese, stirring until melted.

In a medium bowl, using a whisk, blend the milk and flour until smooth; stir into the chicken mixture.  Return skillet to the stove and cook, stirring, over medium heat until the mixture is thickened and bubbly.  Turn the heat to low and stir in the cheddar cheese until completely melted.  Add the drained macaroni and cook, stirring, for a couple of minutes until heated thoroughly.  Stir in the baby spinach and tomatoes and serve while hot.


Yield: 5 (1 1/3-cups) servings
Per serving: 360 calories, 33 g carbs, 33 g protein,12 g fat, 393 mg sodium, and 4 g fiber
Diabetic exchanges: .5 veg, 2 starch, 3.5 lean meat, 1 fat
Carb Choices: 2

NOTE: This is a recipe I adapted from one in an old BH&G Diabetic Living Magazine

Friday, March 30, 2012

ONE SKILLET SAUSAGE MEAL

1 tsp canola oil
2-oz smoked sausage, sliced diagonally
1 cup frozen diced hash brown potatoes
1/2 small zucchini, cut in half lengthwise and sliced into half moons
1/2 medium red bell pepper, diced
1/3 cup thinly sliced red onion
1 garlic cloved, minced
1/8 tsp freshly ground black pepper
1/4 tsp chili powder, optional
1/4 cup favorite salsa

Heat the oil in a large nonstick skillet over medium heat.  Add the sausage, potatoes, zucchini, bell pepper, onion, garlic, chili powder, and black pepper to the skillet.  Cook, stirring occasionally, until the sausage is lightly browned and the veggies are tender, approximately 5 minutes.  Spoon the salsa over all.


Yield: 2 servings
Per serving: 187 calories, 28 g carbs, 8 g protein, 4 g fiber
Diabetic Exchanges: 1 vegetable, 1.5 starch, 1 lean meat.  Carb Choices: 2.
Recipe courtesy of BH&G Diabetic Living

Friday, March 23, 2012

ZUCCHINI CAKES WITH JALAPENO

1 (1/2 lb) zucchini, grated into a colander
1 tsp salt
1 tbsp water
2 pickled jalapenos, chopped fine
2 green onions, chopped fine
1 garlic clove, minced
1 tsp curry powder
2 tsp sesame seeds
1 tbsp olive or canola oil
1 1/2 cups whole-wheat flour
1/2 tsp baking powder
1 tbsp sunflower or canola oil for frying

Sprinkle the salt over the zucchini and stir.  Allow to sit for 20 minutes; squeeze out the excess liquid.

In a medium mixing bowl mix together the zucchini, water, jalapenos, green onions, garlic, curry, sesame seeds, olive oil, flour, and baking powder.  Using lightly floured hands, shape mixture into equal rounds and flatten slightly.

Heat the sunflower oil in a large frying pan and cook the cakes 1 minute or until golden brown on first side.  Gently flip using a spatula, lower heat to low and cook cakes approximately 15 more minutes, turning once more.


Yield: 4 servings of 2 cakes each.

Thursday, March 22, 2012

SALMON SANDWICH

3 tbp mayonnaise
1 tsp Cajun seasoning
dash of hot pepper sauce
1 can (14 3/4-oz) salmon, drained
1/2 cup thinly sliced scallions or green onions
1/4 cup ground flaxseed
1 large egg, beaten
8 lettuce leaves
4 whole-grain English muffins OR 4 whole-grain sandwich thins, toasted

Mix the mayonnaise, Cajun seasoning, and hot-pepper sauce in a small bowl; set aside.

Place the drained salmon in a large bowl discarding as much of the skin as possible.  Add the scallions, flaxseed, and egg.  Mix well and shape mixture into 4 patties.

Heat a large nonstick skillet over medium-high heat then turn off the skillet while you spray it with nonstick cooking spray.  Turn heat back on to medium-high.  Place the salmon patties into the skillet and cook 4 minutes or until browned on the bottom.  Using a large spatula, carefully turn patties and cook another 4 minutes or until cooked through and bottom is browned.  Press down gently with the spatula a couple of times during the cooking of the second side.

Place 2 of the lettuce leaves on the bottom of the English muffins or sandwich thins.  Place a pattie on each.  Top with a dollop of the sauce you made earlier.  Top with remaining muffin or sandwich thins.



Yield: 4 servings
Per serving: 392 calories, 24 g protein, 30 g carbs, 21 g fat (3 g saturated), 103 mg cholesterol, 743 mg sodium, 7 g fiber

Monday, March 19, 2012

DIABETIC-FRIENDLY GRANOLA

3 cups rolled oats
1 tsp salt
1 cup raw almonds
1 cup unsalted, dry-roasted peanuts
1/2 cup unsalted mixed nuts
1/2 cup honey
1/4 cup canola oil
1 tbsp almond extract
1 tbsp ground cinnamon
1 tsp ground nutmeg

Preheat oven to 300 degrees.

Stir the oats, salt, almonds, peanuts, and mixed nuts together in a large bowl.

In a large measuring cup combine the honey and canola oil.  Stir in the almond extract, cinnamon, an nutmeg.  Gradually add the oat/nut mixture in batches to the honey/oil mixture in the measuring cup, stirring well after each batch until the cup is full.  Add this mixture to the remaining oat/nut mixture in the large bowl; mix well to coat.

Line a large baking sheet with waxed paper.  Spread the mixture evenly on the baking sheet.  Bake in the middle of the oven for 20 to 25 minutes at 300 degrees; stir every 5 minutes during baking. 

Allow to cool before serving.


Yield: 20 servings of 1/4 cup each.
Per serving: 206 calories, 6 g protein, 19 g carbs

Saturday, March 17, 2012

MINI CHOCOLATE CRUSTED CHEESECAKES

3/4 cup sugar-free chocolate wafer crumbs
1 pkg (8-oz) fat-free cream cheese, softened
1 pkg (8-oz) reduced-fat cream cheese, softened
1/2 cup Splenda Granulated
3 large eggs, separated
1 tsp vanilla
Fresh berries for garnish, optional

Preheat oven to 350 degrees.  Lightly spray 36 mini-muffin cups with nonstick cooking spray.  Sprinkle each with 1 teaspoon of the chocolate wafer crumbs.  Turn pans upside down to discard excess; set pans aside.

In mixing bowl beat the cream cheeses at high speed with an electric mixer until creamy.  Gradually add the Splenda and beat at medium speed for about 2 minutes until light and fluffy.  Add the egg yolks and the vanilla then beat at low speed just until blended.

Beat the egg whites until stiff peaks form.  Gently fold the egg whites into the cream cheese mixture.  Spoon evenly into the muffin cups.  Bake at 350 degrees for 15 minutes.

Topping:
1/2 cup fat-free sour cream
1 tbsp Splenda Granulated
1/2 tsp vanilla

Combine topping ingredients and spoon about a half teaspoon atop each of the little cheesecakes.  Bake another 5 minutes.  Remove from oven and cool on wire racks.  When cooled, chill thoroughly before removing from the pans.  Garnish with the fresh berries, if desired.


Yield: 36 bite-size cheesecakes
Per cheesecake: 45 calories, 3 g protein, 4 g carbs, 2 g fat (1 sat), 1 g sugar

Wednesday, March 14, 2012

APPLE PIE TO MAKE YOU FORGET YOU ARE DIABETIC

double pie crust pastry made without sugar
7 to 8 cups apples, peeled, cored, sliced thin
1 cup Splenda Granulated
3 tbsp cornstarch
1 tsp ground cinnamon
1/4 tsp ground nutmeg
dash of salt

Preheat oven to 425 degrees.
Line a 9-inch pie pan with pastry crust; set aside.

Put the apples into a large mixing bowl and set aside.

In a small bowl combine the Splenda, cornstarch, cinnamon, nutmeg, and salt.  Pour over the apples and toss gently to coat all.  Spoon into the pastry-lined pie plate.  Top with the second crust, cut air vents, and seal edges.

Bake at 425 degrees for 40 to 50 minutes until golden brown.

Yield: 8 servings of 300 calories, 3 g protein, and 40 g carbs per serving.
Note: As with all dessserts, be sure your daily carb to protein ratio is a third as many proteins as carbs!

Saturday, March 10, 2012

BERRY-BANANA SMOOTHIE

2 cups low-fat milk (1%)
1 ripe banana, sliced
1/2 cup Splenda Granulated
1 pkg (0.13-oz) Strawberry Flavored Unsweetened Drink Mix
2 cups ice cubes

Place all ingredients in a blender container and process until smooth; scrape down sides as necessary.
Serve immediately.


Yield: 4 servings

Thursday, March 8, 2012

FETA CHEESE BAKED CHICKEN BREASTS

6 boneless skinless chicken breast halves*
2 tbsp lemon juice
1/4 tsp salt
black pepper to taste
1 pkg (4-oz) Crumbled Feta Cheese with Tomato & Basil
1/4 cup finely chopped red bell pepper
1/4 cup finely chopped fresh parsley

Preheat oven to 350 degrees.

Arrange the chicken breasts in a 9 X  13-inch baking dish or pan.  Drizzle half the lemon juice over the chicken.  Sprinkle with the salt and pepper then top with the cheese.  Drizzle the remaining half of the lemon juice over all.

Bake chicken at 350 degrees for 35 to 40 minutes or until the chicken is cooked through.  Sprinkle the bell pepper and parsley over chicken before serving.

*If you prefer dark meat, substitute boneless skinless chicken thighs and increase the baking time by approximately 5 to 8 minutes.

Monday, March 5, 2012

CHINESE-STYLE ASPARAGUS

1 tbsp soy sauce
1 tbsp rice vinegar
1 tbsp peanut oil
1 tbsp water
1 tbsp tahini (pureed sesame seeds)
1 tsp chopped fresh ginger
1/2 tsp chopped garlic
1 tbsp Splenda Granulated
1 pinch red pepper flakes
48 medium asparagus spears, trimmed, peeled

In food processor or blend, combine the soy sauce, vinegar, oil, water, tahini, ginger, garlic, Splenda, and pepper flakes; mix until thoroughly blended to make a sauce.

Fill a large skillet halfway full of water, cover and bring to a boil.  Add the asparagus and simmer just until crisp-tender, about 4 to 5 minutes.  Drain well.  Do not rinse.

Transfer the drained asparagus to serving plater or shallow bowl and pour the sauce over the hot asparagus and toss to coat.

Yield: Serves 6

Friday, March 2, 2012

BAKED SHRIMP PLATE

2 tsp butter, divided
1/2 cup finely chopped onion
4 medium tomatoes, seeded & chopped
1/2 tsp curry powder
1/4 tsp salt
1/8 tsp black pepper
8 jumbo raw shrimp, peeled, deveined, and butterflied
1 slice whole-wheat bread, cut into small cubes

Preheat oven to 400 degrees.

Melt 1 teaspoon of the butter in a large nonstick skillet; add onion and cook until tender over medium-high heat.  Add the tomatoes, curry powder, salt, and pepper to skillet.  Cook over high heat for 2 to 3 minutes.  Spoon mixture into a 9-inch deep dish pie plate and arrange the shrimp over the mixture.  Sprinkle the bread cubes over the shrimp.  Melt the remaining butter and drizzle over the bread cubes.

Bake at 400 degrees for 10 to 15 minutes or until the shrimp are cooked through.


Yield: 2 servings
Per serving: Approximately 250 calories, 27 grams protein and 21 grams carbs; perfect for diabetics.

Thursday, March 1, 2012

OATMEAL & CRANBERRY BROWNIE BARS

2 1/2 cups quick oats
3/4 cup dried cranberries, coarsely chopped
1/4 cup all-purpose flour
1/2 cup whole-wheat flour
1/2 tsp baking soda
1/2 cup butter, softened
1/4 cup unsweetened applesauce
1/2 cup Splenda Brown Sugar Blend
4 eggs, divided
1 tsp vanilla extract
1 box sugar-free brownie mix
1/2 cup canola oil
1/4 cup water
3/4 cup coarsely chopped walnuts

Preheat oven to 350 degrees.
Lightly spray a 13 x 9-inch baking pan with nonstick cooking spray; set aside.

In a medium bowl combine the oats, cranberries, both flours and the baking soda. 

In a large mixing bowl beat the butter, applesauce, and Splenda with mixer at medium speed until creamy.  Add 2 of the eggs and the vanilla extract; beat until well blended.  Add the oat mixture and beat just until blended.  Press the dough evenly into the prepared pan; set aside.

Combine the brownie mix, canola oil, water, and remaining 2 eggs in a large bowl; mix just until combined.  Stir in the walnuts and spread mixture over the oatmeal mixture in the pan.

Bake brownies at 350 degrees for 35 to 40 minutes or until a wooden toothpick inserted in the center comes out clean.  Cool in the pan on a wire rack.  Cut into 32 bars and store in an airtight container.