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.

Wednesday, May 30, 2012

MINI PEAR-NUT CAKES (OR MUFFINS, IF YOU PREFER)

4 cups diced pears
3/4 cup Splenda granulated
Combine together and let stand for about 30 minutes to an hour.

1 cup Splenda granulated
1/2 cup butter
1/4 cup canola oil*
1/4 cup unsweetened applesauce
2 eggs
2 cups whole-wheat flour
1 cup all-purpose flour
2 tsp baking soda
1 heaping tsp ground cinnamon
1/4 tsp salt
1 cup chopped pecans or walnuts
1 tsp vanilla extract

In a large mixing bowl combine the Splenda, butter, canola oil, applesauce, and eggs; cream together well.  Combine the flours, baking soda, cinnamon, and salt; add 1 cup at a time to the creamed mixture alternately with the pears.  Beat well after each addition.  Mix in the vanilla then stir in the nuts.

Spray 24 muffin cups with nonstick cooking spray.  Divide the batter between the cups.  Bake at 325 degrees until the cakes are done and a wooden toothpick inserted in the center comes out clean.  (I have never watched the time but I think it takes about 25-30 minutes.)

These are so good.  I have non-diabetics asking me to make these for them. 

*You could also substitute 1/4 cup ground flaxseed for the canola oil.

Monday, May 28, 2012

BEAN SALSA

2 cans black beans, rinsed
2 cans black-eyed peas, drained
1 can whole-kernel corn, drained
2 cans chunk tomatoes with green chiles
2 tsp garlic powder
1 bottle Italian salad dressing
1 green bell pepper, chopped
1 red onion, chopped

Combine all ingredients in a bowl with a lid until mixed well.  Cover and refrigerate overnight before serving with tortilla chips.

Saturday, May 26, 2012

SWEET POTATO AND TURKEY SAUSAGE HASH

1 link (4-oz) turkey Italian sausage
1 small red onion, finely chopped
1 small red bell pepper, cored, seeded, finely chopped
1 small sweet potato, peeled, cut into 1/2" cubes
1/4 tsp salt
1/4 tsp black pepper
1/8 tsp cumin
1/8 tsp chipotle chile flakes

Coat a large nonstick skillet with cooking spray.

Remove the turkey from the casing and shape into grape-sized ballls.  Add to the skillet and brown over medium heat, stirring frequently for 3 to 5 minutes until browned.  Remove sausage to a small bowl.

Spray the skillet again and add the onion, bell pepper, and the sweet potato.  Add the salt, pepper, cumin, and chile flakes.  Cook over medium heat, stirring often, for 5 to 8 minutes or until the sweet potato is partially tender.  Add the sausage back into the skillet and cook over medium heat 5 minutes without stirrng, until the hash is browned on the bottom.
To serve, divide equally among 2 plates.

Yield: 2 servings
Per serving: 186 cal, 4 g (1 sat) fat, 13 g protein, 23 g carbs, 17 mg chol, 4 g dietary fiber, 417 mg sod
Dietary Exchanges: 1 1/2 starch, 1 meat, 1/2 fat

Note: This recipe is from an old Diabetic Cooking Magazine.

Friday, May 25, 2012

TUSCAN TURKEY AND WHITE BEAN SKILLET

1 tsp dried rosemary, divided
1/2 tsp garlic salt
1/2 tsp black pepper, divided
1 lb turkey breast cutlets
2 tsp canola oil, divided
1 can (14 1/2-oz) fire-roasted diced tomatoes, undrained
1 can (16-oz) navy beans, drained
1/4 cup grated Parmesan cheese

Pound the turkey cutlets to 1/4-inch thickness.

Combine half the rosemary, garlic salt, and half the pepper in a small bowl mixing well.  Sprinkle the spice mixture over the cutlets.

Heat half the oil in a large nonstick skillet over medium heat until hot.  Add half the cutlets and cook 2 to 3 minutes per side or until no longer pink in the center.  Transfer to serving platter, tent with aluminum foil and keep warm.  Repeat with remaining oil and cutlets.

To the same skillet, add the tomatoes with juice, beans, and the other halves of the rosemary and pepper; bring to a boil over high heat.  Reduce the heat to simmer and cook for 5 minutes.  Spoon tomato mixture over and around the turkey cutlets on the serving platter.  Sprinkle the cheese over all.
Garish with a sprig of fresh rosemary, if desired.
Yield: 6 servings

Note: Recipe from an old Diabetic Cooking Magazine

Thursday, May 24, 2012

EASY CHICKEN PARM

1 jar (26-oz) low-sugar or sugar-free spaghetti sauce
6 tbsp grated Parmesan cheese, divided
6 boneless skinless chicken breast halves
1 1/2 cup shredded low-fat mozzarella cheese

Preheat oven to 375 degrees.

Place the spaghetti sauce in the bottom of a 9 x 13-inch baking pan or dish.  Slowly stir in 4 tablespoons of the Parmesan cheese; add the chicken and turn each piece over to evenly coat both sides.  Cover the pan with foil.  Place in the oven at bake at 375 degrees for 30 minutes.

Remove chicken from oven and remove the foil.  Top the chicken with the remaining Parmesan cheese and the mozzarella.  Return to the oven and continue baking, uncovered, for another 5 minutes or so until the chicken is cooked through and the cheese is melted.
Yield: 6 servings.

Wednesday, May 23, 2012

ITALIAN DRESSED GREEN BEAN SALAD

3 cups (about 1 lb) hot cooked green beans
2 plum tomatoes, cut into thin wedges
1/4 cup light Italian salad dressing
2 tbsp chopped fresh basil

Combine all ingredients together in a large bowl and you are ready to serve.  Can be chilled before serving if desired.

OATMEAL PANCAKES WITH BLUEBERRIES

1 cup Bisquick-type mix
1 cup raw quick oats
1 tbsp Splenda Brown Sugar Blend
3/4 cup low-fat milk
2 eggs, beaten or 1/2 cup egg substitute
2 tbsp butter, melted and slightly cooled
1/2 cup fresh blueberries, washed and drained

In a medium bowl combine the baking mix, oats, Splenda, milk, eggs, and butter; mix together well.  Gently fold in the blueberries.

Heat a lightly greased griddle or large skillet until  hot; add batter and cook until the edges are slightly dry and surface is bubbly.  Turn and cook on other side until golden brown.

If you use syrup, be sure to use sugar-free.


Tuesday, May 22, 2012

CRUSTLESS SPINACH-BACON QUICHE

1 tbsp canola oil
1 onion, sliced thin
1 pkg (10-oz) frozen chopped spinach, thawed and drained
5 eggs, beaten
5 slices bacon, cooked crisp, drained, crumbled
3 cup shredded low-fat Cheddar cheese
1/4 tsp salt
1/4 tsp freshly ground black pepper

Preheat oven to 350 degrees.

Heat the canola oil in a large skillet over medium-high heat.  Cook the onion, stirring often, until tender.  Add the spinach to the onion and continue cooking until the excess liquid has evaporated; remove from the heat and set aside.

In a large bowl combine the eggs, bacon, cheese, salt, and pepper until well blended.  Stir in the spinach mixture.  Pour into a 9-inch deep pie plate that has been sprayed with nonstick cooking spray.  Bake at 350 degrees 30 to 40 minutes or until set.  Let stand for 5 minutes before cutting to serve.

Yield: 6 servings


CROCKPOT SWISS STEAK

1 tbsp whole-wheat flour
2 tbsp all-purpose flour
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 1/2 tsp dry mustard
1 1/2 to 2 lbs round steak, trimmed of fat
1 tbsp canola oil
1 cup sliced onions
1 lb carrots, sliced into 1/2-inch pieces
1 can (14.5-oz) whole tomatoes
2 tsp Splenda brown sugar blend
1 1/2 tbsp Worcestershire sauce

In a pie pan or shallow bowl combine the flours, salt, pepper, and dry mustard.  Cut the steak into pieces to fit in the cooker and dredge in the flour mixture. 

Heat the oil in a nonstick skillet and brown meat on both sides; place meat in the crockpot or slow cooker.  Add the onions and carrots to the cooker.

Combine the tomatoes with liquid, Splenda brown sugar blend, and Worcestershire sauce; pour mixture into cooker.  Place lid on cooker and cook on low heat for 8 to 10 hours or on high 3 to 5 hours.

Yield: 4 to 6 servings
Approximate per serving: 236 calories, 18 g carbs, 23 g protein

Monday, May 21, 2012

SAUSAGE & CHEDDAR OMELET TASTY FOR ANYONE

2 uncooked turkey sausage links (approx. 1-oz each)
1 small onion, diced
1 1/2 cups cholesterol-free egg substitute (or 6 eggs)
1/8 tsp salt
1/4 tsp pepper
1/2 cup shredded reduced-fat Cheddar Cheese, divided
thinly sliced green onions for garnish, if desired

Heat a 12-inch nonstick skillet over medium-high heat. 

Remove the sausages from casings and add to the skillet along with the onion.  Cook approximately 5 minutes or until the sausage is cooked and onion is tender.  Stir during cooking to break up the sausage.  Remove mixture from the skillet; keep warm.

Using a paper towel, clean out the skillet then spray with nonstick cooking spray.  Heat over medium-high heat.  Pour the egg substitute into the skillet and sprinkle with the salt and pepper.  Cook about 2 minutes or until the bottom is set.  Lift edges to allow uncooked portion to run underneath for cooking.  Lower heat to medium-low, cover, cook another 4 minutes or until completely set.

Gently, using a large spatula, slide the egg onto a large serving platter.  Spoon the sausage/onion mixture down the center of the egg.  Sprinkle half the cheese over the sausage. Fold the sides of the eggs over the sausage and cheese to form omelet.  Sprinkle the remaining cheese over the omelet and sprinkle with the green onions, if desired.

To serve, cut into 4 equal pieces and serve immediately.

Note: This recipe and picture are from a 2009 Diabetic Cooking magazine.

Sunday, May 20, 2012

GREENS & SAUSAGE

1 teaspoon canola oil
1/4 lb low-fat smoked turkey sausage, diced
6 cups water
1 cup chopped yellow onion
1 tablespoon cider vinegar
2 teaspoons Splenda Granulated
1 lb fresh turnip greens, washed
3/4 teaspoon salt
2 teaspoons canola oil
Louisiana hot sauce, optional

In a Dutch oven over medium-high heat, heat the 1 teaspoon of canola oil, tilting pan to completely oil the bottom.  Add the diced sausage and brown, stirring frequently.  Remove the sausage and set aside.

To the same pan, add the water, onions, vinegar, and Splenda; bring to a boil over high heat.  Gradually add the greens, bring to a boil and stir the greens until wilted.  Reduce heat to simmer and cook, covered, for half an hour or until tender.  Drain the greens; reserve 1/2 cup of the liquid.

Return the greens, reserved liquid, sausage, salt, and 2 teaspoons of canola oil to the Dutch oven.  Allow to stand for 5 minutes for flavors to absorb.

Serve with the hot sauce, if desired.

Yield: 8 servings of 1/2 cup
Per serving: Approximately 65 calories, 3 g fat, 10 mg chol, 365 mg sodium, 5 carbs, 3 protein
Note & Picture from Sept 2011 Diabetes Forecast Magazine

Saturday, May 19, 2012

STUFFED PEPPERS GREEK-STYLE

4 medium green bell peppers
1 1/2 cups water, divided
3/4 cup cooked quick-cooking brown rice
1 oz toasted pine nuts
3 oz crumbled reduced-fat feta cheese
12 pitted kalamata olives, chopped
1/2 cup grape tomatoes, quartered
1/4 cup chopped fresh basil

Slice tops off the peppers, remove and discard seeds and stems.  Place peppers, standing upright, in a glass deep-dish pie plate.  Pour 1/4 cup of the water around the peppers, cover with plastic wrap, and microwave on high 9 to 10 minutes or until tender.

Meanwhile, bring the remaining water to a boil in a medium saucepan, with a tight-fitting lid, over high heat.  Add the rice, place lid on pan, reduce heat to simmer and cook 10 to 12 minutes until water is absorbed and rice is tender.

Using tongs, remove the peppers from the pie plate and discard the water; replace peppers in dish.  Remove the rice from the heat and gently stir in the pine nuts, cheese, olives, tomatoes, and basil.  Place 2/3 cup of the rice mixture into each of the 4 peppers.

Yield: 4 servings
Per serving: 257 calories, 10 g (2 g sat) fat, 10 g protein, 35 g carbs, 403 mg sodium
Diabetic exchanges: 1 vegetable, 2 starch, 2 fat

Friday, May 18, 2012

LINDA'S SPLENDA BANANA NUT BREAD

1/4  cup butter
1/4 cup nonsweetened applesauce
1 cup Splenda Granulated
2 large eggs or 1/2 cup egg substitute
1 cup all-purpose flour
1 1/2 cups whole-wheat flour
1 tsp (do not skimp) baking powder
1 tsp baking soda
1/2 cup tap water
3/4 tsp salt
1 very full cup mashed ripe bananas
1/2 cup chopped pecans or walnuts
3/4 tsp vanilla extract

Preheat oven to 375 degrees.
Spray a loaf pan with nonstick cooking spray; set aside.

In a medium mixing bowl combine the butter, applesauce, Splenda, and eggs; blend until creamy.

In a small mixing bowl combine the two flours with the baking powder, bakings soda, and salt; set aside.

In another bowl mix the bananas, water, vanilla, and nuts together.  Alternate beating the flour mixture and the banana mixture into the creamed mixture until well combined.

Place the batter into the prepared loaf pan and bake at 375 for around 45 minutes or until a wooden toothpick inserted near the center comes out clean.  Cool in pan on wire rack for 2 or 3 minutes then remove from pan and cool completely on wire rack.
This is a picture of the loaf I made last week.

Thursday, May 17, 2012

SPICY DEVILED EGGS

6 large eggs
1 tbsp white vinegar
6 tbsp plain nonfat yogurt
1 tbsp fat-free mayonnaise
1 tbsp freshly minced chives
2 tsp Dijon mustard
1/2 tsp  grated prepared horseradish
1/4 tsp turmeric
salt & pepper to taste
paprika for garnish

Place the eggs in a large enough saucepan that they won't be crowded.  Cover eggs with enough water to be about an inch over the eggs.  Cover saucepan and bring to a boil.  When water comes to a good boil, remove pan from the heat; add the vinegar to the water.  Replace lid on saucepan and let eggs stand for 20 to 30 minutes.

Using a slotted spoon, transfer the eggs to a bowl of ice water and let set for 15 to 20 minutes.  Peel the eggs and discard the shells.

Cut each egg in half lenthwise and remove yolks to a small mixing bowl.  Place whites in a deviled egg plate. 

To make egg filling: Using a fork or a food processor, mash and combine the egg yolks with the yogurt, mayonnaise, chives, Dijon, horseradish, turmeric, salt and pepper until well blended.  Using a small spoon, spoon the mixture evenly into the egg whites.  Piping will make a little prettier presentation.  To pipe, use a flower tip and a pastry bag.  Sprinkle the tops with the paprika to garnish.


Note:  The fresher the eggs are, the harder they are to peel.  When possible, use eggs that are about a week old.

NOTE:  Turmeric is a great spice to quell inflammation in the body.  It is always a good idea to incorporate it into your diet whenever possible.

Wednesday, May 16, 2012

CURRY SEASONED POPCORN

1/2 cup unpopped popcorn
butter-flavored cooking spray
1 tbsp curry powder
2 tsp Splenda granulated
1 tsp turmeric
1/4 tsp salt
pinch of cayenne

Combine the curry powder, Splenda, turmeric, salt, and cayenne and keep in an airtight container.  This mixture will keep for up to a year.

Pop the popcorn in an air corn popper; place in a very large bowl for tossing with the seasoning.

Coat the popcorn with the butter-flavored spray then toss in spice mixture to coat.


Yield: 9 cups

Tuesday, May 15, 2012

GARLIC-ROSEMARY LAMB CHOPS

4 lamb chops (about 2 lb total)
1 tablespoon snipped fresh rosemary
3 minced garlic cloves
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 tablespoon olive or canola oil
2 cups cherry tomatoes
1 teaspoon balsamic vinegar
Fresh rosemary sprigs for garnish, optional

Arrange oven rack so that the chops will be 4 to 5-inches from heat when cooked on a broiler rack.
Preheat broiler.
Spray top of broiler pan with nonstick cooking spray.

Combine the rosemary, garlic, salt, and pepper in a small bowl.  Rub half the mixture evenly over both sides of the chops.  Broil chops approximately 20 minutes (or until of desired doneness), turning occasionally for even cooking.

While chops are cooking, heat oil in a large skillet over medium heat.  add the tomatoes and the remaining spice mixture; cook approximately 5 minutes  or just until the tomatoes begin to soften.  Stir in the vinegar.

Serve the chops with the tomatoes and sprinkle with rosemary sprigs for garnish, if desired.


Monday, May 14, 2012

SKILLET BROCCOLI

1 tbs canola oil
4 cups fresh broccoli florets
1 1/2 tbsp balsamic vinegar
2 tsp Splenda granulated
1/4 tsp salt
1/4 tsp red pepper flakes*

In a large nonstick skillet over medium heat, heat the canola oil while swirling to coat the entire pan.  Add the broccoli, cover, and cook 10 minutes stirring frequently until lightly browned and crisp tender.

In a small bowl combine the vinegar, Splenda, salt, and pepper flakes; set aside.

Remove the skillet from the heat, add the vinegar mixture and toss gently but thoroughly.


Yield: 4 (1 cup each) servings

Saturday, May 12, 2012

CREAMY LEMON RICOTTA WITH BERRIES

12-oz reduced-fat ricotta cheese
3 tbsp Splenda granulated
1 tsp grated lemon rind
2 tbsp squeezed lemon juice
1 tsp vanilla
1 cup fresh blueberries
1 cup fresh raspberries
lemon rind strips for garnish, if desired
6 fresh mint sprigs for garnish, if desired

In a medium bowl combine the ricotta cheese, Splenda, lemon rind and juice and the vanilla; stirring until well combined.  Cover and refrigerate about 2 hours.

Spoon the mixture evenly into 6 dessert dishes.  Combine the berries and use to garnish the ricotta.

Top each dish with a sprig of mint and/or lemon rind strips, if desired.

Yield: 6 servings of 1/3 cup each of the ricotta mixture and the berries.

Very good protein/carb ratio of 7 g protein to 15 g carbs

Note: This recipe is my adaptation of a recipe from an old Diabetic Cooking magazine.

Friday, May 11, 2012

GRILLED COUNTRY-STYLE PORK RIBS

4 lb bone-in country-style pork ribs
1 medium yellow onion, chopped
2 garlic cloves, minced
1/4 cup canola oil
3/4 cup ketchup
1 1/2 tbsp Splenda Granulated
2 1/2 tbsp cider vinegar
1/4 cup hot sauce
2 tbsp Worcestershire sauce
2 tbsp prepared mustard

Preheat oven to 350 degrees.

Arrange ribs in a 9 x 13 x 2-inch baking pan or dish.  Cover with foil and bake at 350 degrees for 1 1/2 hours or until cooked through.

In a large saucepan, saute the onion and garlic in the oil until they are tender.  Stir in the ketchup, Splenda, vinegar, hot sauce, Worcestershire sauce, and mustard; mix well and bring to a boil.  Reduce the heat to simmer and cook uncovered for 15 minutes; stir occasionally.  Set off the heat.

Drain the ribs.  Grill, covered, over indirect low heat for about 45 minutes, turning once.  Baste with the barbeque sauce then cook another 15 minutes or until tender, turning and basting often.


Yield: 6 servings

Wednesday, May 9, 2012

WHOLE-WHEAT BACON AND EGG WRAPS

1 cup egg substitute (or 4 eggs)
1/4 cup shredded Parmesan cheese
2 slices Canadian bacon, diced into small pieces
1/2 tsp hot pepper sauce
1/4 tsp freshly ground black pepper
4 (7-inch) whole-wheat tortillas
1 cup baby spinach leaves

Preheat oven to 325 degrees.
Spray a 9-inch glass baking dish with butter-flavored nonstick cooking spray; set aside.

In a mixing bowl combine the egg substitute (or eggs), cheese, Canadian bacon, pepper sauce, and black pepper; combine well.  Pour the egg mixture into the prepared baking dish and bake at 325 degrees for 15 minutes or until set.  Remove from oven.

Place the tortillas in the oven for approximately 1 minute until warm, soft, and pliable.

To assemble, cut the egg mixture into quarters.  Place 1 quarter onto the center of each tortilla.  Top with 1/4 of the spinach leaves.  Fold the bottom of the tortilla up to the center and fold the sides to the center enclosing the filling.  Serve immediately while still hot.

Yield: 4 wraps
Per wrap: 15 g protein, 20 g carbs

Tuesday, May 8, 2012

CHICKEN AND CORN CHOWDER

2 tsp canola oil
1 cup chopped yellow onion
3/4 lb boneless skinless chicken pieces, cut into 1/2-inch pieces
1/2 tsp freshly ground black pepper
1 can (14 3/4-oz) cream-style corn
1 cup reduced-sodium chicken broth
1 cup frozen whole-kernel corn
1 jar (2-oz) diced pimientos, drained
1/2 cup packaged garlic-flavored croutons

Heat the oil in a large saucepan over medium heat.  Add the onion and cook for 5 minutes.

Add the chicken and pepper, cooking a couple of minutes more until the chicken is no longer pink.  Stir often during cooking. 

Add the cream-style corn, chicken broth, whole-kernel corn, and pimientos.  Bring the mixture to a boil over high heat.  Reduce the heat and simmer uncovered 6 to 8 minutes or until chicken is cooked through.

To serve, ladle into shallow bowls and top with the croutons.


Yield: 4 servings
Per serving: 271 calories, fat (1 g sat) 5g, protein 25 g, carbs 35 g, chol 51 mg, dietary fiber 3 g, sodium 565 mg
Dietary Exchanges: 2 starch, 2 meat

Monday, May 7, 2012

TILAPIA WITH A TOUCH OF RED PEPPER

4 (1 lb total) tilapia fillets
2 tbsp flour
1/4 tsp crushed red pepper flakes
salt & pepper to taste, optional
1 tbsp canola oil

In a shallow dish or pie plate, combine the flour and pepper flakes.  Stir in the salt and pepper, if using.  Coat the tilapia fillets in the flour mixture.

Heat the canola oil in a large nonstick skillet over medium-high heat.   Cook the fillets in the skillet for 6 - 7 minutes or until fillets flake easily with a fork.  Carefully turn once during cooking.


Saturday, May 5, 2012

MAPLE BAKED APPLES

6 small apples (Jonathan or Winesap)
1/2 cup no-sugar-added apple juice
2 tbsp sugar-free maple-flavored syrup
1 tbsp butter
6 short cinnmon sticks

Preheat oven to 350 degrees.

Core apples using an apple corer or melon baller leaving bottoms of apples intact.  With a small sharp knife, cut off a strip of peel around the top part of each apple.  Place apples in a 2-quart casserole or baking dish.

In a small saucepan combine the apple juice, syrup, and butter; bring to a boil.  Pour the hot mixture over the apples and insert a cinnamon stick into each apple's center.

Bake apples, uncovered, at 350 degrees for 40 to 45 minutes or until tender.  Brush apples occasionally with the juice in bottom of dish.

To serve, remove cinnamon sticks and pour the pan juices over the baked apples.


Per apple:  Approximately 69 cal, 2 g total fat (1 g sat), 5 mg chol, 25 mg sodium, 14 g carbs, 2 g fiber, 0 g protein
Diabetic Exchanges: 1 fruit, 0.5 fat
Carb choices: 1

Note: This recipe is from an old Diabetic Living Magazine.

Friday, May 4, 2012

ROSEMARY-SOY CHOPS

These pork chops are also good grilled.

1/2 cup reduced-sodium soy sauce
1/4 cup water
3 tbsp brown sugar*
1 tbsp dried rosemary
4 boneless pork loin chops (about 1 1/2 lbs total)

In a gallon-size resealable plastic bag combine the soy sauce, water, brown sugar, and rosemary. Add the pork chops to the marinade mixture and seal bag. Turn bag over a couple of times to coat well; refrigerate 3 hours.

Drain the marinade and discard. Place the pork chops in a greased 11 x 7 x 2-inch baking dish. Bake, uncovered, for 30 to 35 minutes at 350 degrees. Chops are not done until juices run clear!

Note: This recipe is one I got from TOH years ago.

*Use 1 tbsp + 1 tsp of Splenda Brown Sugar Blend if you are afraid of the brown sugar.
1 pork chop = 281 cal, 11 g (4 g sat) fat, 96 mg chol, 359 mg sodium, 3 g carbs, 39 g protein
Diabetic exchange = 5 lean meat

SOUTHWEST BLACK BEAN PIZZA

1 whole grain pizza crust (recipe on this blog)
2 tsp olive oil
3/4 cup your favorite salsa (watch sugar content)
1 cup canned no-salt-added black beans, rinsed and drained
3/4 cup red and/or green bell pepper strips
1 fresh jalapeno chile pepper, seeded and cut into thin strips*, optional
1 cup (4-oz) shredded reduced-fat Mexican cheese blend

Preheat oven to 425 degrees.
Grease a 14-inch round baking stone, 12-inch pizza pan, or large baking sheet; set aside.

On a lightly floured surface, roll pizza crust dough into a 2-inch circle.  Transfer to the prepared pan.  Prick the dough with a fork.  Bake 6 to 8 minutes or until the crust is lightly browned.

Lightly brush 1 inch of the edge of the hot crust with the oil.  Spread salsa over crust to within 1 inch of the edge.  Top with black beans, sweet pepper, and, if desired, jalapeno pepper; sprinkle with the cheese.

Bake 6 to 8 minutes more or until cheese is melted and toppings are heated through.

*Jalapeno peppers contain oils that can burn skin and eyes.  Avoid contact with them.  Wear gloves or wash hands thoroughly as soon as you have handled them.  Do not rub your eyes!

1/4 of the pizza = 319 calories, 10g total fat (4 g saturated), 15 mg chol, 591 mg sodium, 41 g carbs, 8 g fiber, 16 g protein
Diabetic Exchanges: 0.5 vegetable, 2.5 starch, 1.5 medium-fat meat
Carb choices: 3
This recipe is from the Fall 2010 Diabetic Living Magazine

Thursday, May 3, 2012

SCALLOPS AND CAPERS SPAGHETTI

4-oz uncooked whole-wheat thin spaghetti
3 tbsp extra virgin olive oil, divided
1/4 tsp freshly ground black pepper
1/2 tsp paprika
1/2 cup grape tomatoes, halved
1/4 cup finely chopped green bell pepper
1/4 cup dry white wine (or chicken broth)
3 tbsp capers, rinsed & drained
2 tsp dried oregano
1/4 tsp salt, optional
1 lb fresh sea scallops, rinsed & patted dry

Cook spaghetti according to the package directs (without any salt or fat).

In a medium bowl, combine the black pepper, paprika, tomatoes, bell pepper, 2 tablespoons of the olive oil, wine (or broth), capers, oreano, and salt, if using.

Heat the remaining 1 tablespoon of olive oil in a large nonstick skillet over medium-high heat until hot. Cook half the scallops 2 minutes per side; remove from pan and repeat with the other half.

Drain the pasta and place in a serving bowl; top with the scallops and cover to keep warm.

Add the tomato mixture to the pan remains and cook for 1 minute to heat through.  Pour mixture evenly over the pasta and scallops.  Serve as is or toss if you prefer.  Garnish with a mild to hot pepper, if desired.


Yield: 4 cups
Per 1 cup serving: 340 calories, 12 g (2 sat) fat, 31 g protein, 22 g carbs, 60 mg chol, 3 g fiber, 508 mg sodium

Tuesday, May 1, 2012

PANKO ZUCCHINI AND TOMATO

1 med zucchini, trimmed & cut lengthwise into quarters
1 large red tomato, cut into 4 thick slices
1/4 tsp Italian seasoning
1/4 tsp black pepper
1/3 cup panko
1/4 cup finely shredded Parmesan
1 garlic clove, minced
nonstick cooking spray

Preheat broiler.

Coat both sides of zucchini slices with nonstick cooking spray.  Sprinkle zucchini and tomato slices with the seasonings.  Place zucchini on broiler pan and broil 4 to 5-inches from the heat for about 4 minutes per side.

Meanwhile, in a small bowl, combine the panko, cheese, and garlic.  Place tomato slices on broiler pan next to the zucchini.  Sprinkle tops of the zucchini and tomatoes with the bread crumb mixture. Broil another minute or two until topping is golden brown.