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, April 28, 2012

FROZEN GRAPES WITH CHOCOLATE

1 cup seedless grapes (green, purple, or my favorite - mixed)
1 tbsp sugar-free chocolate chips
1 tsp fat-free milk
1/2 tsp powdered sugar*

Wash grapes and remove stems; drain and dry completely on paper towels.  Place on a baking sheet in a single layer.  Freeze from 2 hours up to 2 days.

About 5 minutes before serving, melt the chocolate chips with the milk in a small microwavable cup just until chocolate is melted, cooking just a few seconds at a time, stirring after each to melt chocolate.

Remove grapes from freezer and place into 2 servings dishes.  Sprinkle the powdered sugar over the grapes and drizzle with the chocolate.  Serve immediately. 

Yield: 2 servings of approximately 80 calories, 1 g protein and 18 g carbs each.
*If you need to use sugar-free powdered sugar, you will find the recipe on this blog.

Thursday, April 26, 2012

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 an old issue of Diabetic Cooking.

Wednesday, April 25, 2012

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 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.



Yield: 9 servings
Per serving: Approximately 160 cal, 28 g carbs, 2 g protein, 4 g fiber
Diabetic exchanges: 1 fruit, 1 carb, 1 fat
My version of a recipe from Diabetic Living (old issue)
Carb choices: 2

Monday, April 23, 2012

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

Saturday, April 21, 2012

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

Friday, April 20, 2012

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.


Thursday, April 19, 2012

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 whole-wheat flour
1/2 cup all-purpose flour
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, spplesauce, oil, eggs, and vanilla until light and fluffy.  Add the eggs and beat in until combined.  Add the whole-wheat flour and the all-purpose flour 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 overbake.  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.

Here is a picture of one I made yesterday.

Wednesday, April 18, 2012

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

Tuesday, April 17, 2012

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

This is my adaptation of a Diabetic Living recipe.

Monday, April 16, 2012

GARLIC WILTED KALE

1 tbsp olive oil
6 cups torn fresh kale*
2 garlic cloves, thinly sliced
1 tbsp white wine vinegar
2 tsp Dijon mustard
1/4 cup snipped fresh basil
2 tbsp sliced toasted almonds

In a large nonstick skillet, heat olive oil over medium heat.  Add the kale and garlic; cook 4 to 5 minutes until the kale is tender.  Stir frequently during cooking.

Meanwhile, whisk the vinegar and mustard together in a small bowl; add to the kale along with the basil.  Toss to coat well.  Sprinkle with the almonds and serve immediately.

Yield: 4 servings
Per serving: 103 calories, 6 g fat (1 sat), 11 g carbs 2 g fiber, 4 g protein
Diabetic exchanges: 1.5 vegetable, 1 fat
Carb choices: 1
Note: This makes a quick and easy nonstarchy side dish that is low in calories and packed with vitamins!

*May substitute Swiss Chard, if you prefer.  Personally, I love kale!

Thursday, April 12, 2012

EASY TURKEY SAUSAGE GUMBO

1/3 cup flour
1 can (14-oz) reduced-sodium chicken broth
3/4 lb boneless, skinless chicken breasts, cut into 1/2-in cubes
1/2 large red bell pepper
1/2 large green bell pepper
1 large onion, chopped coarsely
1 celery stalk, sliced
4 garlic cloves, minced
1 tsp Cajun seasoning
1 cup water
3 cups plain cooked brown rice*
1 pkg (10-oz) frozen cut okra
1/2 lb smoked turkey sausage cut into slices
1 large ripe tomato, chopped

In a heavy-duty Dutch oven (4 to 6-quart size), cook and stir the flour over medium heat approximately 6 minutes or until lightly browned, stirring constantly!  Remove from the heat and allow to cool slightly.  Slowly whisk the broth into the flour.  Cook, stirring, over medium heat until mixture is thickened and bubbly.  Add the chicekn, bell peppers, onion, celery, garlic, seasoning, and water.

Bring to mixture to a boil, reduce heat and simmer, covered, 10 to 15 minutes or until the chicken is cooked through.  Stir often during cooking.

Stir in the rice, okra, sausage, and tomato; return just to boiling; reduce the heat and simmer, incovered for 3 to 4 minutes.

Ladle into serving bowls.
Yield: About 8 servings of 1 cup each

*If you prefer, you can use a pouch of cooked brown rice (14.8-oz size).

This gumbo has a ratio of 26 g carbs and 18 g protein per serving.

Wednesday, April 11, 2012

MUSHROOM-OLIVE FRITTATA

1 tbsp olive or canola oil
1 cup sliced fresh cremini mushrooms
2 cups coarsely shredded fresh spinach
2 green onions, thinly sliced
4 large eggs
2 egg whites
2 tsp snipped fresh rosemary
1/4 tsp pepper
1/8 tsp salt
1/4 cup thinly sliced pitted Kalamata olives
1/3 cup shredded Parmesan cheese

Preheat broiler.

In a medium nonstick skillet (or cast iron) that can go under the broiler, heat oil over medium heat.  When oil is heated add the mushrooms and cook 3 minutes, stirring occasionally.  Add the spinach and green onions.  Cook another 5 minutes or until mushrooms and spinach are tender; stir occasionally during cooking.

Meanwhile, in a medium bowl, whisk the eggs, egg whites, rosemary, pepper, and salt.  Pour mixture over the vegetables in the skillet.  Cook over medium heat.  As the mixture sets, run a spatula around edge of skillet, lifting egg mixture allowing the uncooked portion to run under the cooked portion.  Continue cooking and lifting the edge until the egg mixture is almost set and the surface is just slightly moist.

sprinkle with the olives, top with the cheese.  Broil about 4-inches from the heat for about 2 minutes or until the top is lightly browned and the center is set.  Let stand 5 minutes before cutting into wedges to serve.


Yield: 4 serving wedges
Per serving: 165 calories, 11 g total fat (3 g sat), 216 mg cholesterol, 416 mg sodium, 4 g carbs, 1 g fiber, 12 g protein.
Diabetic exchanges: 1 vegetable, 1 1/2 medium-fat meat, 1/2 g fat
Carb choices: 0

Note: I got the basic idea for this recipe from an old issue of Diabetic Living Magazine.

Tuesday, April 10, 2012

EGGS BENEDICT IN A HEALTHY DIABETIC-FRIENDLY STYLE

3 tbsp light sour cream
2 tsp fat-free milk
1 tsp Dijon mustard
2 eggs
1 whole-wheat English muffin, split
2 ounces reduced sodium fully cooked ham, sliced thin
2 thick tomato slices
1 tsp snipped fresh chives, if desired for garnish

Preheat broiler.

To make the sauce, combine the sour cream, milk, and mustard in a small bowl and set aside.

Lightly grease a medium skillet; fill skillet halfway with water.  Bring water to boiling; reduce heat to simmering. Bring 1 egg into a small dish.  Carefully slide egg into simmering water, holding the lip of the dish as close to the water as possible.  Repeat with the remaining egg, positioning so the eggs don't touch.

Simmer, uncovered, 3 to 5 minutes or until the egg whites are completely set and the yolks begin to thicken.  Meanwhile, place the muffin halves, cut sides up, on a baking sheet and broil 1 to 2 minutes until toasted.  Top each of the muffin halves with half the ham slices and 1 of the tomato slices.  Broil about another minute unti the ham and tomato are heated through.

To serve, using a large slotted spoon, remove eggs from the skillet and place atop the tomato slices.  Spoon the sour cream sauce over the tops of the muffins.  Sprinkle snipped fresh chives over the top, if desired.


Yield: 2 servings of approximately 200 calories, 8 g fat (3 g sat), 230 mg chol, 500 mg sodium, 17 g carbs, 2 g fiber, and 15 g protein each.
Diabetic Exchanges per serving: 1 starch, 2 lean meat, 1 fat.
Carb Choices: 1

Friday, April 6, 2012

MEXICAN-STYLE HASH WITH EGG

1 tbsp olive or canola oil
1 onion, chopped
1 can (4-oz) diced green chiles, drained
1 lb diced frozen hash brown potatoes
6-oz deli corned beef, diced
3 tbsp Taco seasoning mix
1/2 cup water
16-oz jar your favorite salsa
6 eggs

In a medium skillet, over medium heat, heat the oil until hot.  Add the onion and chiles; cook, stirring, 4 to 5 minutes until the onion is browned and the liquid has evaporated.

In a large skillet prepare the potatoes as directed on the package.  When potatoes are cooked through and beginning to brown, add the corned beef and taco seasoning; toss to coat well.  Stir in the water, add the onion and chiles and stir well to combine.

In a separate skillet fry eggs to suit your taste.  Place eggs atop hash and serve with the salsa.
Yield: 6 servings
Note: If you love potatoes, this is a good way to eat them.  The corned beef and egg help to balance them out.

Wednesday, April 4, 2012

EASY SHRIMP APPETIZER

2 lb (30 to 40 shrimp) large raw deveined shrimp
1 cup bottled Caesar Salad dressing
1/4 cup chopped fresh parsley
1/4 cup lime juice
2 garlic cloves, pressed
1 tsp freshly ground black pepper

Preheat oven to 375 degrees.

In a 9 x 13-inch baking dish, combine all ingredients tossing to coat well.  Bake at 375 degrees for approximately 20 minutes or just until the shrimp turn pink.  Stir halfway through baking time.

Note: Good served with a crusty bread.

Yield: 8 appetizer-size servings.