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.

Sunday, December 30, 2012

CHOCOLATE-PEANUT BUTTER MOLTEN CAKES

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

Filling:
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.

Cakes:
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

PECAN PIE MINI MUFFINS

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!

CHICKEN NOODLE SOUP ASIAN STYLE

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

CHICKEN PIZZA

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

CHOCOLATE SILK PIE

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

PEAS WITH MUSHROOMS AND DILL

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

MERRY CHRISTMAS

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.

Linda

CHICKEN, RICE, AND VEGGIE SKILLET MEAL

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

CURRY CHICKEN SOUP

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

ZUCCHINI-TOMATO FRITTATA II

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

BUCKWHEAT BLUEBERRY PANCAKES

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

TASTY CHICKEN STIR-FRY

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

TOASTED OAT MUESLI

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

BANANA-SPICE-NUT MUFFINS

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

RANCH GREEN BEAN AND MUSHROOM CASSEROLE

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

HASH BROWN STRATA

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

LEMON-SAGE TURKEY BREAST

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

PECAN AND CRANBERRY SALAD

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

ORANGE CRANBERRY BUNDT CAKE

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

ROSEMARY MIXED NUTS

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

SPICED OATMEAL

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

MARINATED FLANK STEAK II

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

ANGEL FOOD CAKE WITH APRICOT CUSTARD

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

TURKEY BURGERS WITH MARJORAM

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

2 EGG MUSHROOM OMELET

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

DIABETIC-FRIENDLY PINEAPPLE-PECAN BREAD

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

SOUTHERN DEVILED EGGS

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

CHOCOLATE BANANA MUFFINS

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