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.

Friday, August 31, 2012

APPLE CRUMBLE

Topping:
1/3 cup all-purpose flour
1/3 cup whole-wheat flour
1/3 cup rolled oats
3tbsp Splenda Granulated
1 stick butter

Filling:
4 large Granny Smith apples
1 tbsp firmly packed Splenda Brown Sugar Blend
1 tsp ground cinnamon

Preheat oven to 425 degrees.
Grease a 2-quart baking dish; set aside.

To make the filling, peel, core, and slice the apples; layer in the baking dish.  Combine the brown sugar blend and cinnamon together in a cup and sprinkle evenly over the apples.

To make the topping, place both flours, eats, Splenda, and the butter in a large bowl.  Mix together well, using hands if necessary to blend the butter in well.  Sprinkle evenly over the apples in the baking dish.

Bake at 425 degrees until apples have softened and the topping is lightly browned, approximately 20 to 25 minutes.


This dish is best served warm.  Top with a scoop of sugar-free vanilla ice cream, if desired.

Thursday, August 30, 2012

BEEF STUFFED MUSHROOMS

1 lb lean ground beef
2 tsp prepared horseradish
1 tsp chopped chives
1 clove garlic, minced
1/4 tsp freshly ground black pepper
18 large white mushrooms
1/2 cup beef or vegetable broth

Preheat oven to 350 degrees.
Set out a shallow baking dish large enough to hold mushrooms in a single layer.

Combine the ground beef, horseradish, chives, garlic, and pepper in a medium bowl.

Remove the stems from the mushrooms, chop a couple of them very fine and add to beef mixture, if desired.  Stuff the mushrooms with the beef mixture.

Place mushrooms in a shallow baking dish, stuffed sides up; pour the broth over the mushrooms.  Bake at 350 degrees until browned and beef is cooked through, approximately 20 minutes.

Yield: 1 1/2 dozen appetizers.

Wednesday, August 29, 2012

ARTICHOKE HUMMUS

Eat this dip without guilt, artichokes and chickpeas are both healthy ingredients as are the rest of the ingredients.  And a quarter cup of this dip has only 88 cal, 3 g pro, 9 g carbs, 2 g fiber, 4.5 g fat (.5 sat), 172 mg sodium.  Serve it with pita chips, whole-grain crackers or beanitos.

1 can (14-oz) artichoke hearts, rinsed & drained
1 can (15-oz) chickpeas (garbanzo beans) rinsed & drained
2 tbsp tahini
2 tbsp fresh lemon juice
1 tbsp minced garlic
1 tbsp extra virgin olive oil
1/2 tsp cumin
1/2 tsp hot paprika
1 cup chopped fresh basil

Place all the ingredients, except basil,  in a food processor and pulse until smooth.  Remove from processor and stir in the fresh basil.
Yield: 2 cups dip

Tuesday, August 28, 2012

HEALTHY OVEN-FRIED CHICKEN

8 chicken legs and/or thighs - bone-in, skins removed
1 1/2 tbsp Dijon mustard
2 cups fresh crumbled whole-grain bread crumbs
1 tsp smoked paprika*
1/4 tsp cayenne pepper
1/4 tsp salt
1/4 tsp freshly ground black pepper

Preheat oven to 450 degrees.
Line a baking pan with aluminum foil and spray with olive oil or canola oil nonstick cooking spray; set aside.

Pat the chicken dry with paper towels and rub completely with the Dijon mustard.

In a shallow bowl or a pie plate, combine the bread crumbs, paprika, cayenne, salt, and black pepper; dredge the chicken in the mixture to coat overall; pat to hold crumbs in place.  Arrange the chicken in the prepared baking sheet; spray with the nonstick spray.

Bake at 450 degrees for 20 minutes.  Reduce the heat to 425 degrees and bake until golden brown and juices run clear when pierced with fork, about 10 to 15 minutes.

*regular paprika may be used

Thursday, August 23, 2012

TARRAGON ROASTED CHICKEN

3 tbsp canola oil
2 1/2 tsp dried tarragon*
2 garlic cloves, minced
1/2 tsp freshly ground black pepper
1/4 tsp salt
1 lb cherry tomatoes
10 to 12 tiny whole onions
2 1/2  to 3 lb chicken breasts, thighs, and/or legs

Preheat oven to 375 degrees.

Combine the oil, tarragon, garlic, pepper, and salt together in a medium bowl.  Add the tomatoes and onions, tossing gently to coat with the mixture.  Using a slotted spoon, remove tomatoes and onions; reserve oil mixture.

Skin chicken, if desired.  Place in a shallow roasting pan and brush with the oil mixture.  Roast at 375 degrees for 20 minutes.  Add the onions and roast another 15 minutes; add tomatoes and roast another 10 minutes or so until the chicken is no longer pink.

To serve, garnish with fresh tarragon sprigs, if desired.

*Rosemary may be substituted, if you prefer.

Wednesday, August 22, 2012

HOMEMADE DIABETIC EGG MUFFIN

2 slices turkey bacon
1/4 cup egg substitute
1 whole-wheat English muffin
1 slice low-fat cheese
Dash of hot sauce, if desired

Cook the bacon in microwave according to the package directions.

Spray a small pan with nonstick cooking spray and set over medium-low heat.  Cook the egg substitute until set.  Flip and cook other side for about 30 seconds.  (Sprinkle with a dash of salt and of pepper, if desired.) 

Toast the muffin, if desired.

Place the egg on the bottom of the muffin and add a dash of hot sauce if using, top with the cheese slice and the bacon.  Add the top of the muffin to make breakfast sandwich.
Yield: 1 sandwich

Tuesday, August 21, 2012

CHICKEN LETTUCE ROLL-UPS

1 lb boneless skinless chicken breasts cut into small cubes
2 tbsp hoisin sauce
2 tbsp rice wine vinegar
1 tbsp reduced-sodium soy sauce
1 tsp toasted sesame oil
4 scallions, chopped
1 1/2 cups shredded carrots
1 garlic clove, minced
1 tbsp finely chopped fresh ginger
1/4 cup water
1/2 cup walnuts, toasted and chopped
1 cup sliced water chestnuts
12 Bibb lettuce leaves

In a large bowl combine the hoisin sauce, vinegar, soy sauce, and the sesame oil; stir in the chicken.
Toss to coat chicken well.  Set aside and let marinade for 10 minutes.

Spray a 10 or 12-inch nonstick skillet and heat over medium heat.  Add the chicken, saving the marinade.  Cook chicken for 5 minutes, stirring until browned.  Add the scallions, carrots, garlic, and ginger; cook 3 minutes or until veggies are tender.  Stir in the reserved marinade and the water; bring to a boil and cook 2 minutes or until thickened, stirring constantly.  Stir in the walnuts and water chestnuts.

Divide the lettuce leaves putting 3 leaves on each of 4 serving plates.  Fill each leaf with 1/4 cup of the chicken mixture.  Roll mixture in lettuce to eat.


Yield: 4 servings of 3 roll-ups.
Per serving: Approximately 293 cal, 13 g carbs, 16 g pro, 13 g fat (2 g sat fat), 3 g fiber

DIJON MUSTARD CHICKEN PATTIES

1 lb lean ground chicken breast (read labels, no skin!)
2 tbsp Dijon mustard
1/2 tsp Italian seasonings
dash of freshly ground black pepper
1/4 tsp salt
2 tbsp canola oil

In a large bowl combine the ground chicken, mustard, and all seasonings.  Form mixture into 4 even-sized patties.

Heat the canola oil in a 10-inch nonstick skillet over medium-high heat until hot.  Add the chicken patties and cook 8 to 10 minutes per side or until browned and firm when spatula is pressed on the center.


Monday, August 20, 2012

CARIBBEAN SCALLOPS

12 sea scallops
1 tsp Caribbean jerk seasoning
1 can (14.5-oz) black beans
1 large tomato, chopped
3/4 cup chopped red bell pepper
1/2 red onion, chopped
1 jalapeno pepper, seeded & chopped (clean hands good afterwards)
1 cup cubed mango
1/4 tsp ground cumin
1 tbsp chopped cilantro
2 tbsp lime juice
2 tbsp canola oil
dash of salt
freshly ground black pepper to taste
4 lime wedges

Pat the scallops dry and dust with the jerk seasoning; toss to coat evenly.  Set aside.

Rinse and drain the black beans.  Combine with the tomato, bell pepper, onion, jalapeno pepper, mango, cumin, cilantro, lime juice, half the canola oil, salt and pepper in a bowl; mix well and let stand.

Heat the other half of the canola oil in a skillet over medium-high heat for about a minute.  Add the scallops to the skillet and cook 1 to 2 minutes on each side or until well browned all over and opaque in the center; remove to a plate.

Spoon the bean and mango salsa evenly divided onto 4 individual serving plates.  Top with 3 scallops per plate.  Serve with a lime wedge per plate.
Yield: 4 servings
Per serving: Approximately 222 cal, 23 g carbs, 18 g pro, 8 g fat (1 g sat), 28 mg chol, 446 mg sod, 5 g fiber

Sunday, August 19, 2012

LINDA'S HEALTHY BROWNIE BITES WITH ALMONDS- Gluten Free Inst. Included

3/4 cup Splenda granulated
1/4 cup butter, melted*
2 large eggs
1 tsp vanilla extract
1/3 cup unsweetened cocoa powder
1/4 cup whole-wheat flour**
1/4 cup pecan meal
1/4 tsp baking powder
1/8 tsp salt
1/3 cup sugar-free chocolate chips
1/2 cup raw almond pieces
Almond halves for garnish if desired

Preheat oven to 350 degrees.
Spray mini muffin cups with nonstick cooking spray; set aside.

In a 2-quart mixing bowl, whisk together Splenda, butter, eggs, and vanilla extract until blended well. Still using the whisk, stir in the cocoa, whole-wheat flour, pecan meal, baking powder, and salt just until blended.

Stir in the chocolate chips and the raw almonds.  Using a spoon, divide batter into the muffin cups.  This will make approximately 12.  If desired, add half an almond to the center of each muffin pressing in lightly for garnish.

Bake for 12 to 15 minutes or until a toothpick inserted in the center comes out with slightly moist crumbs.  Do not overbake brownies.  Remove from pan and cool completely on wire racks.
( I bit into one of the brownies so you can see the interior texture.  These are very good.  My family likes them, too, and they are not diabetic.  I made these first for a friend who wanted to cut back on sugar, and gluten. She is not diabetic and loves them.  She asked for more!)

*May replace butter with an equal amount of applesauce or half applesauce and half ground flaxseed to reduce the fat.
**Replace with garbanzo bean flour for a gluten-free brownie

Saturday, August 18, 2012

LOW GLYCEMIC HAM & PEPPER FRITTATA

1 tbsp extra-virgin olive oil OR canola oil
1/2 cup diced yellow bell pepper
1/2 cup diced green bell pepper
1/2 cup diced red bell pepper
1 cup diced lean ham
2 tsp dried parsley
1/4 tsp black pepper
2 cups egg substitute
1 cup shredded reduced-fat Swiss cheese

Coat a large broiler-proof skillet with the oil and preheat over medium-high heat. (I recommend an iron skillet but that is just personal choice.)  Add the bell peppers, ham, parsley, black pepper and saute for several minutes until the vegetables are crisp tender.  Spread the mixture evenly over the bottom of the skillet.  Pour the egg substitute over all and reduce the heat to medium-low.  Cover and cook without stirring for 6 minutes until the egg is almost set ie edges are cooked top is still runny.

Remove skillet (wrap handle in foil if necessary to protect in broiler) and place under a preheated broiler and boil for a couple of minutes until the eggs are set but not dry.  Sprinkle with the cheese and broil for another minute to melt the cheese. 

Remove from broiler and cut into 4 wedges.  Serve immediately while hot.

Yield: 4 servings
Per serving: 7 g carbs and 28 g protein

FOUR CHEESE WHOLE-WHEAT LASAGNA

Yes, lasagna!  Diabetics can have lasagna, just be sure you use whole-grain lasagna noodles and not the regular ones.  Read the label and use spaghetti sauce with no sugar or very little sugar in it.  Do not try to save a little money by using less than the 1 pound of ground meat.  You need the protein to counteract the carbs!  Skip the garlic bread (tears here, too!) and enjoy with a healthy green salad or some steamed broccoli.  Having said that, ENJOY!

1 lb extra-lean ground beef (chicken or turkey, if you prefer)
1 chopped medium onion
1 brick (8-oz) Neufchatel cheese, softened
1 cup 2% low-fat cottage cheese
1 pkg (8-oz) shredded part-skim mozzarella cheese, divided
1/2 cup grated Parmesan cheese, divided
1 egg, beaten
1 jar (24-oz) spaghetti sauce
1 can (14.5-oz) diced tomatoes, drained
1/2 tsp dried oregano
12 whole-wheat (or other whole-grain) lasagna noodles, cooked

Preheat oven to 350 degrees.

Brown the meat and onions in a large nonstick skillet until meat is not longer pink; stirring often to crumble the meat.

Meanwhile, mix the Neufchatel cheese, cottage cheese, 1 1/2 cups of the mozzarella cheese, 1/4 cup of the Parmesan cheese, and the egg together in a mixing bowl until well blended; set aside.

Drain the meat well and return to the skillet that you have wiped out with a paper towel to get any excess fat.  Stir in the spaghetti sauce, tomatoes, and oregano; simmer together for 5 minutes.  Remove skillet from the heat.  Spoon 1 cup of the mixture into the bottom of a 9 x 13-inch baking pan or dish.  Top with layers as follows; layer of 3 lasagna noodles, layer of 1 cup of the cheese mixture, and a layer of 1 cup of the meat sauce.  Repeat the layers two more times.  Top with the remaining noodles, meat sauce, mozzarella and Parmesan.  Cover the lasagna with foil.

Bake at 350 degrees for 50 minutes or until heated through.  Remove the foil after 40 minutes.

Allow lasagna to stand for 10 minutes before cutting to serve.
Yield: 12 servings.

Friday, August 17, 2012

ACORN SQUASH WITH PARMESAN GLAZE

2 small acorn squash, halved & seeded
1/2 cup water
1 tbsp butter, melted
2 tsp Splenda Brown Sugar Blend
1 tbsp olive or canola oil
2 tbsp grated Parmesan cheese
1/4 tsp ground cinnamon

Preheat oven to 375 degrees.

Place each squash half, cut-sides up, in a 9 x 13-inch baking dish or pan.  Pour the water into the dish and cover dish.

Bake squash at 375 degrees for approximately 40 minutes until tender.

Mix the butter, Splenda, and oil together; spoon over the squash.  Top with the Parmesan and cinnamon; bake another 5 minutes, uncovered.

Yield: 4 servings

CHICKEN BREASTS WITH PEACH SALSA

4 ( approx. 1 lb total) boneless, skinless chicken breasts
3 tbsp lime juice, divided
4 tsp teriyaki OR soy sauce
1 medium-size peach, peeled, pitted, and chopped
1/2 cup chopped tomato
2 tbsp sliced green onion
1 tsp grated fresh ginger OR 1/4 tsp ground ginger
1/8 tsp garlic powder
Hot cooked brown rice for 4 persons for serving
Fresh thyme or cilantro sprigs for garnish, if desired

In a small bowl, stir together 2 tablespoons of the lime juice and the teriyaki or soy sauce.  Brush mixture over the chicken.  Cover and marinate in the refrigerate from 30 minutes to 2 hours.

Make the salsa by combine the peach, tomato, green onion, the remaining lime juice, ginger, and garlic together in a medium bowl.  Cover and refrigerate from 30 minutes to 2 hours.

Place chicken breasts on a broiler pan that has not been preheated.  Broil 4 to 5 inches from the heat for around 15 minutes until juices run clear.  Turn once during cooking.

To serve, place chicken on serving plate over the brown rice and top with the salsa.  Garnish with the thyme or cilantro, if desired.
Yield: 4 servings
Per serving: 146 calories, 3 g (1 g sat) fat, 59 mg chol, 287 mg sod, 6 g carbs, 1 g fiber, 22 g protein

Thursday, August 16, 2012

Diabetic-Friendly Pasta Primavera

6-oz whole-wheat thin spaghetti
2 tbsp canola oil
1 garlic clove, chopped
1 cup thinly sliced carrots
1 cup thinly sliced onion
1 cup frozen baby peas, rinsed and drained
1 cup frozen artichoke hearts, thawed
1/4 cup vegetable broth
1/2 cup chopped basil
1/4 cup grated Parmesan or Romano cheese
freshly ground black pepper as garnish

Cook the spaghetti according to the package directions; reserve a half cup of the cooking water and drain.

Heat the canola oil in a deep and wide nonstick skillet over medium-high heat for a minute.  Add the garlic, carrots, and onion; cook, stirring, for 5 minutes until the vegetables start to soften.  Add the peas and artichoke hearts; cook, stirring, for a couple of minutes, just until heated.  Add the vegetable broth and keep warm over low heat.

Add the spaghetti and basil to the skillet and toss to combine.  Add some of the reserved spaghetti water to moisten, if needed.  Allow the flavors to blend for 1 minute.  Add the cheese and toss.  Serve immediately sprinkled with the pepper, if desired.
Yield: 4 servings
Per serving: Approximately 300 calories, 45 g carbs, 12 g protein, 8 g fiber

Wednesday, August 15, 2012

CHOCOLATE PEANUT BUTTER CUPCAKES

3/4 cup all-purpose flour
1/2 cup whole-wheat pastry flour
1/2 cup unsweetened cocoa powder
1 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1 large egg
4 egg whites
1/4 cup granulated sugar*
1/2 cup Splenda granulated
3 tbsp canola oil
1 tsp vanilla extract
1 1/2 cups plain low-fat yogurt
3/4 cup peanut butter
3/4 cup powdered sugar**
1 block (3-oz) fat-free cream cheese
1/4 cup evaporated milk

Preheat oven to 350 degrees.
Line 24 muffin cups with paper cupcake liners or spray with nonstick cooking spray.

Whisk the two flours, cocoa, baking soda, baking powder, and salt together in a bowl; set aside.

Beat the egg, egg whites, granulated sugar, and Splenda in a large mixer bowl using an electric mixer on high for 5 minutes.  Beat in the oil and vanilla extract.  Alternately add the flour mixture and the yogurt beating on low speed just until incorporated.

Divide the batter evenly among the prepared muffin cups filling only about halfway.  Bake for 15 minutes or until a wooden toothpick inserted in the center comes out clean.  Remove to wire racks and cool completely.

To make the frosting: Whisk the peanut butter, powdered sugar, cream cheese, and milk in a mixing bowl until well blended.  Spread a tablespoon of frosting over the top of each cupcake.

*Use an additional 1/4 cup of Splenda instead of sugar if you have trouble controlling your blood sugar.

**You will find a recipe for making sugar-free powdered sugar on this blog.

Tuesday, August 14, 2012

GREEK SHRIMP SALAD

1 russet potato, cut into 1-inch cubes
2 tsp finely chopped fresh oregano
canola oil nonstick cooking spray
6 tsp lemon juice
2 tbsp olive oil
1/2 tsp flaxseed oil
1 garlic clove, minced
1/2 lb cooked, peeled, and deveined large shrimp
1/2 small cucumber, halved lengthwise and sliced
1 cup cherry tomatoes, halved
1/2 small red onion, sliced
3 cups shredded romaine lettuce

Preheat oven to 425 degrees.

Place the potato cubes on a cookie sheet that has sides.  Sprinkle with half the oregano and 1 teaspoon of the lemon juice.  Spray with canola oil cooking spray, turning to coat both sides.  Roast at 425 degrees, turning once during cooking, for 15 to 20 minutes until lightly browned and tender.

Whisk the remaining lemon juice, olive oil, flaxseed oil, garlic, and remaining oregano together in a  bowl.  Pour half of the mixture into a separate bowl.

Add the shrimp to one bowl of dressing.  Place the tomatoes, cucumber, and onion into the other bowl. Toss both to coat ingredients.  Let stand 10 minutes.

Divide the lettuce evenly onto 2 serving plates.  Top with the shrimp, veggie mixture, and potatoes.

Yield: 2 servings.

Monday, August 13, 2012

COCONUT RICE PUDDING WITH RASPBERRIES

1/2 cup instant brown rice
1 1/2 cups water
4 tbsp nonfat dry milk
2 tsp honey
1/4 tsp coconut extract
1 cup fresh or frozen, thawed, raspberries

Combine the rice and the water in a microwave-safe bowl; stir to combine.  Cover with plastic wrap, punch a small hole to vent, and mixrowave on high power 5 minutes.  Reduce power to medium and microwave another 3 minutes.

Remove bowl from microwave, leave plastic wrap in place, and let stand 5 minutes or until the rice is softened.  Carefully remove the plastic wrap away from you, allowing any steam to escape.  Stir in the milk, honey, and extract until well blended.  Gently fold in the raspberries.

Yield: 2 servings
Per serving: 170 calorie, 35 grams carbs, 6 grams protein, 1 g fat, o g saturated fat, 0 mg cholesterol, 60 mg sodium, 5 g fiber, 135 mg calcium, 80 mg omega-3s

Saturday, August 11, 2012

FRENCH ONION SOUP

2 tbsp canola oil
1 1/4 lbs (5 cups) sliced onions
1 tsp dried thyme
2 bay leaves
1/8 tsp salt
4 1/2 cups low-sodium vegetable broth
2 cups water
2 slices whole-wheat bread, toasted & cut in half diagonally
4 tsp ground flaxseed
6 slices reduced-fat Swiss cheese, halved

Preheat broiler.

Heat the canola oil in large saucepan over medium-high heat for about a minute.  Add the sliced onions, thyme, bay leaves, and salt; stir to combine.  Cover and cook, stirring frequently, for around 15 minutes until the onions are evenly browned and softened.  Reduce the heat to keep onions from browning too fast.

Add 1/2 cup of the vegetable broth to the onions and turn heat to high.  Cook briskly simmering about 3 minutes.  Add the remaining broth and the water.  Bring to an almost boil, reduce heat and simmer 5 minutes.  Remove and discard bay leaves.

Place a half slice of toast in the bottom of four shallow heatproof bowls and sprinkle each with a teaspoon of the flaxseed.  Divide the soup evenly between the four bowls.  Top each bowl of soup with 3 of the cheese half slices.

Broil 6-inches from the heat for 1 minute or until the cheese is bubbly and light golden brown being careful not to let the cheese burn.  Season with salt and pepper, if desired.
Yield: 4 servings
Per serving: 315 calories, 28 g carb, 13 g protein, 15 g (5 g sat) fat, 20 mg chol, 350 mg sodium (without adding salt to the bowl), 5 g fiber, 330 mg calc, 650 mg omega-3s.



Friday, August 10, 2012

CHERRY LIMEADE CAKE

The other night I had a sweet tooth I couldn't seem to satisfy.  I went to the pantry and found a few ingredients and made a very simple cake.  It was quite good and my grandson, who is not diabetic, ate over half of it.  So I can safely say, it is tasty for the nondiabetics in your family or group, too.

These are the three ingredients I took from the pantry.
1 box sugar-free yellow cake mix
1 can Splenda-sweetened fruit cocktail, do not drain
1 3/4 cup sugar-free cherry limeade

In a medium mixing bowl combine all three ingredients and mix just until well blended.

Spray a 9 x 13-inch baking pan with nonstick cooking spray.  Pour the batter into the pan and bake at 350 degrees for approximately 30 minutes or until a wooden toothpick inserted in the center comes out clean.  This cake will not have a typical cake texture and is not thick like a regular cake.
The cake is good as is or with sugar-free whipped topping.  I even cut a piece for my husband and topped it with some cream cheese frosting. (The first picture below is with whipped topping.  The second is with cream cheese frosting.


Tuesday, August 7, 2012

TACO FLAVORED BAKED CHICKEN

1 cup white whole-wheat flour
2 packets taco season mix
1/2 tsp salt
2 large eggs
2 tbsp milk
2 frying chickens (about 3 1/2 lbs each), cut up

Combine the flours, taco seasoning mix and salt in a large resealable plastic bag with a zip top.

In a shallow bowl, beat the eggs and milk together.  Dip the chicken pieces in the egg mixture then place in the plastic bag (a couple of pieces at a time) and shake to coat. 

Place the chicken bone side down on a greased cookie sheet that has sides.  Bake uncovered at 350 degrees for 55 to 60 minutes until the juices run clear when pricked with a fork.

Serves 10 to 12.


Monday, August 6, 2012

CARAMELIZED PINEAPPLE

1 tbsp butter
2 cups fresh pineapple chunks
2 tbsp Splenda Baking Blend
vanilla sugar-free frozen yogurt
ground cinnamon, optional (but very important to a diabetic's diet)

Spray a baking sheet that has sides with nonstick cooking spray and set aside.

In a large nonstick skillet, heat the butter over medium-high heat.

In a large mixing bowl toss the pineapple and Splenda together; add to the skillet.  Cook pineapple over medium heat until beginning to brown, approximately 7 minutes.  Cook another 2 to 4 minutes, or until golden brown, stirring and turning pineapple occasionally.  Spread on the prepared baking sheet.  Cool for 5 minutes.

Spoon the pineapple into dessert dishes and add a couple tablespoons of the frozen yogurt for serving.  Sprinkle with the cinnamon if desired.  (It is always a good idea to add cinnamon to diabetic desserts as it is a blood sugar stabilizer.)

Note: This is a file photo.

I do not recommend this to anyone dealing with out-of-control blood sugar issues. If you have really high blood sugar issues, I would change the Splenda baking blend to plain Splenda.

Sunday, August 5, 2012

MARINATED FLANK STEAK

1/4 cup soy sauce
2 tbsp canola oil
2 tbsp tomato paste
1 garlic clove, minced
3/4 tsp dried oregano
3/4 tsp pepper
1 lb beef flank steak

In a large resealable plastic bag, combine the soy sauce, canola oil, tomato paste, garlic, oregano, and pepper.  On both sides of the steak, cut a diamond pattern about 1/8-inch thick.  Place the steak in the bag with the marinade; seal bag and turn to coat the steak.  Refrigerate several hours or overnight.

Drain marinade from the steak and discard marinade.  Place the steak on broiler pan and broil 4-inches from the heat for approximately 8 minutes per side.  Meat should reach 140 degrees for a rare steak, 160 degrees for medium, and 170 degrees for well done.

Garnish plate as desired.

Yield: 4 servings
Per serving: Approximately 208 calories, 12 g (4 g sat.) fat, 54 mg cholesterol, 531 mg sodium, 1 g carbs, 23 g protein, only a trace of fiber.
Diabetic exchanges: 3 lean meat, 1 fat

Saturday, August 4, 2012

CHICKEN CILANTRO WRAP

Sauce:
2 tbsp raspberry fruit spread
2 tbsp reduced-sodium soy sauce
1/8 tsp red pepper flakes

Place fruit spread in a small micro-safe bowl; microwave on high 15 seconds or until starting to melt.  Stir in the soy sauce and pepper flakes; set aside.

2 tsp canola oil
3 cups thinly sliced or shredded purple cabbage
1 1/2 cups fresh asparagus spears, trimmed and cut into half-inch pieces
1/2 cup thinly sliced carrots
1 cup chopped green onions, tops included
1/4 cup chopped fresh cilantro
1/4 cup toasted peanuts
1 cup cooked and diced chicken
4 whole-grain (6-inch) flour tortillas

Heat the oil in a large skillet over medium-high heat until hot.  Add the cabbage, asparagus, and carrots.  Cook, stirring constantly, for 2 minutes.  It is best to do this with two stirring untensils, one in each hand.  Add the onions and cook another 2 to 3 minutes until the cabbage is slightly wilted, stirring constantly.  Remove from the heat and spoon equally onto the 4 tortillas.  Top each mixture with a tablespoon of sauce, a tablespoon of peanuts and 1/4 cup of the chicken.  Fold over the sides, overlapping.
Yield: 4 servings

Friday, August 3, 2012

MANGO-COCONUT COFFEE CAKE

1/4 cup all-purpose flour
1 cup + 1 tbsp white whole-wheat flour, divided
1/2 cup Splenda Baking Blend (Use Splenda Granulated if your sugar is hard to control!)
1/2  tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1/4 tsp ground nutmeg
1 beaten egg
2/3 plain fat-free yogurt
2 tbsp coconut oil
1/2 tsp vanilla
1 medium mango, peeled, seeded, finely chopped (should be around 1 cup)
2 tbsp unsweetened flaked coconut

Preheat oven to 350 degrees.
Lightly grease and flour a 9-inch round cake pan; set aside.

Stir the all-purpose flour, 1 cup of the whole-wheat flour, Splenda, baking powder, baking soda, salt, and nutmeg together in a large bowl.  Make a well in the center of the mixture and set aside.

In a small mixing bowl, stir the egg, yogurt, oil, and vanilla together until blended.  Add the egg mixture to the well in the flour mixture.  Stir together just until moistened - the batter will be lumpy.  Toss the mango with the remaining tablespoon of the white whole-wheat flour and stir into the batter.  Spread cake batter into the prepared cake pan.  Sprinkle the coconut over the top of the batter.

Bake cake at 350 degrees for 30 to 35 minutes until a wooden toothpick inserted in center comes out clean.

Cake is best served slightly warm.

Thursday, August 2, 2012

DOUBLE MEAT SPAGHETTI SAUCE

1 lb lean ground beef
1 lb Italian sausage links, cut into bite-size pieces
2 garlic cloves, minced
1 large onion, chopped
2 cans (15-oz each) tomato sauce*
1 can stewed tomatoes
1 can (6-oz) tomato paste
3/4 cup water
1 can (4-oz) mushroom stems and pieces, drained
1/2 cup green, stuffed olives, optional
2 tsp Italian seasoning
1 1/2 tsp Worcestershire sauce
1 tsp Splenda Granulated
1/2 tsp chili powder
1/4 tsp dried oregano
1/4 tsp celery salt
1 bay leaf
Hot cooked thin whole-wheat spaghetti for serving

In a Dutch oven or stockpot, cook the ground beef with the sausage garlic, and onion over medium heat.  Cook until the meat is no longer pink and drain well.

Return meat mixture to pot and add the tomato sauce, stewed tomatoes, tomato paste, water, mushroom pieces, olives-if using, Italian seasoning, Worcestershire sauce, Splenda, chili powder, oregano, celery salt, and bay leaf.  Stir together to combine well.  Bring sauce to a boil; reduce heat and simmer uncovered for 45 minutes or more until the sauce reaches the thickness you like.

Remove bay leaf and serve the sauce over the cooked spaghetti.

*Check the tomato products you buy and purchase the ones with the lowest sugar content.

Yield: 8 to 10 servings.