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.

Tuesday, December 31, 2013

SPINACH WITH GARLIC VINAIGRETTE

1 1/2 tbsp extra-virgin olive oil
1 tbsp white wine vinegar
1/2 tsp Dijon mustard
1/4 tsp freshly ground black pepper
dash of salt
2 garlic cloves, minced
6 cups baby spinach leaves (approx 6-oz)
1/4 cup red onion, sliced thin then cut in half

In a large bowl, combine the oil, vinegar, mustard, pepper, salt and garlic; whisk together well.

Add the spinach and onion; toss well to coat.


Yield: 4 servings of approximately 1 3/4 cups.
Per serving: 66 calories, 5.2g carbs, 1.1g protein, 0 chol, 31mg calcium, 147mg sodium, 5.1g fat (.7g sat)

Sunday, December 29, 2013

BROCCOLI CORN CASSEROLE

1 1/2 cups crushed cornflakes, divided
1 1/4 cups soft whole-grain bread crumbs, divided
1/3 cup unsalted butter, melted, divided
1 can cream-style corn
1 pkg (10-oz) frozen chopped broccoli, thawed
2 large eggs
2 tbsp chopped onion
1 tsp salt, optional
1/4 tsp freshly ground black pepper

Preheat oven to 350 degrees.
Lightly grease a 1 1/2-quart casserole dish; set aside.

In a small bowl combine 1/4 cup of the crushed cornflakes with 1/3 cup of the bread crumbs; drizzle with 2 tablespoons of the melted butter; set aside.

In a large bowl, combine the corn, broccoli, eggs, onion, salt (if using), pepper, and remaining bread crumbs, crushed cornflakes, and butter.  Transfer to the prepared baking dish.  Sprinkle the reserved crumb mixture over the top.

Bake uncovered at 350 degrees for 45 minutes or until heated through.

Serves 4 to 6.

Note: This should be eaten as a side dish to a lean protein item.

Saturday, December 28, 2013

CRUNCHY PORK TENDERLOIN MILANAISE

1 (1-lb) pork tenderloin
1 egg
1 cup Italian-style panko crumbs
1 tbsp olive or canola oil
salt to taste. optional
freshly ground black pepper, optional

Cut the pork tenderloin crosswise into 4 equal pieces. Make a cut through the middle of each piece almost all the way through. Open each piece up like a book.  Using a meat mallet or a rolling pin, pound each piece to a thickness of 1/4-inch. Season with a little salt and pepper, if desired.

In a shallow plate or pie plate, beat the egg with a fork.

Place the panko crumbs in another shallow plate or pie plate beside the egg plate.

Coat the pork pieces in the egg then in the crumbs.

In a large nonstick skillet, heat the oil over medium heat.  When oil is shimmering, add two of the pork pieces.  Cook 4 to 5 minutes per side or until golden brown and crisp.  Remove from skillet to drain on paper towels. Repeat the process with the other two pieces.


Serve with a green salad or a vegetable such as steamed broccoli.




Friday, December 27, 2013

BACON WRAPPED PORK LOIN

4 lb boneless center-cut pork loin
1 1/2 tsp kosher salt
1 tsp freshly ground black pepper
1 tbsp canola oil
8 to 9 slices bacon
1 cup your favorite barbecue sauce

Preheat oven to 450 degrees.

Seaon the meat with the salt and pepper.

Heat the oil in a large skillet over medium-high heat; add the pork and brown on all sides (takes about 5 to 6 minutes).  Transfer meat to a platter and allow to cool for 10 minutes.

Wrap the bacon slices around the pork loin; do not overlap bacon. Tie both lengthwise and crosswise with kitchen string to hold bacon in place; tuck bacon ends under the string.

Place on a rack in roasting pan and roast at 450 degrees for 15 minutes. Turn pork over, reduce temperature to 350 degrees and roast another 15 minutes.  Remove rack from pan and return roast to pan, tucked ends side up.

Roast for approximately an additional 50 minutes, turning occasionally, until the bacon is browned and a meat thermometer inserted in the center of the loin reads 145 degrees.  Remove from oven and allow to stand for 10 minutes.

Skim the fat from the pan juices, leaving the browned juices in the pan.  Add the barbecue sauce and any of the add-ins below, if desired. Simmer over medium heat, stirring to loosen the browned bits; simmer for 2 minutes.

Possible add-ins to the sauce:

  • Spicy: Stir 2 tablespoons pickled jalapenos, drained and chopped fine, into the sauce.
  • Fruity: Stir 8 1/4-ounce can crushed pineapple, drained, into the sauce.
  • Smoky: Add 1-2 minced chipotle chilies in adobo (canned) to the sauce.

Thursday, December 26, 2013

BARLEY AND GREENS SKILLET CASSEROLE

1 cup water
3/4 cup quick-cooking barley
1 cup chopped red bell pepper
1 cup chopped green bell pepper
1/8 tsp garlic powder
1/8 tsp red pepper flakes
2 cups coarsely chopped fresh spinach OR Swiss chard
1 cup rinsed and drained canned navy beans
1 cup quartered cherry tomatoes
1/4 cup chopped fresh basil leaves
1 tbsp olive oil
2 tbsp Italian-seasoned dry bread crumbs

Preheat broiler.

Bring water to boil in a large ovenproof skillet; add the barley, bell peppers, garlic powder, and red pepper flakes; reduce heat and cover tightly.  Simmer 10 minutes or until the liquid is absorbed. Remove from heat.

Stir in the greens, beans, tomatoes, bail, and olive oil.

Sprinkle the bread crumbs evenly over the top.  Broil, uncovered, for 2 minutes or until golden brown.

Yield: 4 servings
Per serving: (With Swiss Chard) calories 288, fat 6g (less than 1g saturated), protein 10g, carbs 45g, fiber 12g, cholesterol 10 mg, sodium 488mg

Saturday, December 21, 2013

GLADYS KNIGHT'S SMOTHERED PORK CHOPS

Many years ago when Gladys Knight (and The Pips) was diagnosed with diabetes there were lots of interviews with her and lots of her recipes were made public.  Here is an old yellowed clipping I saved from a magazine. With diabetes in my family, I had already started paying attention to diabetic articles.  Found this the other day and thought it worth sharing.


Click on recipe to enlarge for easier reading.

Friday, December 20, 2013

COLLARD GREENS WITH HAM

1/2 cup diced cooked ham
2 tbsp olive oil
1 tbsp butter
1/2 cup diced onion
2 tbsp minced garlic
2 lbs fresh collard greens
3 cups chicken broth

In a large Dutch oven over medium-high heat, melt the butter with the olive oil; add the ham, onion, and garlic; saute until onion is tender.  Add the greens and chicken broth.  Bring to a boil and reduce heat to simmer.  Simmer 30 to 45 minutes or until the greens are tender.  Stir a couple of times during the simmering process.


WARM BEAN-AND-BACON SALSA

1 can (16-oz) pinto beans, rinsed and drained
1 can (10-oz) diced tomatoes and green chilies
1/4 cup minced fresh cilantro
4 slices bacon, fried and cut up

Combine the beans with the tomatoes in a small saucepan; cook over medium-low heat until thoroughly heated, stirring often.

Remove bean mixture from heat and stir in the cilantro and bacon.

Serve warm.

Note: This is a good salsa to serve with fish.

Thursday, December 19, 2013

TURKEY-WALNUT SALAD

2 cups chopped cooked turkey
1/4 cup dried cranberries
1/2 cup light mayonnaise
1/3 cup chopped walnuts, toasted
3 tbsp chopped fresh parsley
2 tbsp Dijon mustard
2 celery ribs, sliced
1/2 cup chopped red onion
1/4 tsp salt
1/4 tsp freshly ground black pepper
Mixed salad greens for serving

In a large bowl combine all the ingredients except the salad greens.  When thoroughly combined, cover bowl and refrigerate at least 30 minutes for flavors to blend.

Serve on individual salad plates atop a bed of the salad greens.


Yield: 10 servings

Tuesday, December 17, 2013

MEATBALL SOUP

1/2 lb lean ground beef
1/2 lb bulk pork sausage (or another half pound of ground beef)
1 egg
1 1/2 tsp salt
dash of freshly ground black pepper
4 cups water
1 envelope (4-serving size) onion soup mix
1 can (15 1/4-oz) red kidney beans, drained
1 can (14 1/2-oz) stewed tomatoes
1/2 cup thinly sliced carrots
1 cup brown minute rice
2 tbsp chopped parsley

To make meatballs:
In a medium mixing bowl, combine the ground beef, sausage, egg, salt, and pepper thoroughly; shape into tiny meatballs.  Brown lightly in skillet.

Bring the water to a boil in a large saucepan; stir in the onion soup mix.  Reduce the heat, cover and simmer for 10 minutes.  Add the meatballs, beans, tomatoes, and carrots; simmer another 15 minutes.  Stir in the rice; cover and remove from heat.  Let stand 5 minutes or until rice is tender.

Add the parsley before serving.


Yield: 6 to 8 servings.

Monday, December 16, 2013

TARRAGON CHICKEN SALAD WITH PECANS

1 tbsp butter
3/4 cup chopped pecans
1 cup low-fat mayonnaise
3 tbsp chopped fresh tarragon
1 tsp lemon zest
1 tbsp fresh lemon juice
4 cups chopped cooked chicken breasts
1 1/2 cups diced Granny Smith apples
1 cup diced celery
1/4 cup finely chopped red onion
salt, to taste
freshly ground black pepper, to taste

Melt the butter in a small skillet over medium-low heat; add pecans.  Cook pecans, stirring, for 6 to 8 minutes until they are toasted.  Remove from heat and set aside.

In a large mixing bowl, whisk together the mayonnaise, tarragon, lemon zest and juice.  Stir in the chicken, apples, celery, and until just until well blended.  Add salt and pepper. Cover and refrigerate at least 2 but up to 24 hours.

Just before serving, stir in 1/2 cup of the pecans.  Sprinkle the remaining pecans over the top.


I have had this recipe for some time. I think I got it from Southern Living magazine.  I noticed it because it is a lot like a chicken salad my daughter buys somewhere here in Texas.

Saturday, December 14, 2013

SPINACH, TOMATO, & CHEDDAR OMELET

1 pkg (6-oz) fresh spinach, stemmed
3 cups egg substitute, divided
3/4 cup diced plum tomatoes
1 cup (4-oz) finely shredded reduced-fat cheddar cheese
1/4 tsp black pepper
pinch of salt, optional
nonstick cooking spray

Rinse the spinach; drain, leaving water clinging to leaves.  Place in a large microwavable bowl, cover and wrap with plastic wrap.  Microwave on high about 3 minutes or until spinach wilts. Drain spinach and set aside.

Spray an 8-inch nonstick skillet with nonstick cooking spray and heat over medium heat. Pour 3/4 cup egg substitute into skillet; cook about 2 minutes or until set, lifting edge to allow uncooked portion to flow underneath.

Spoon a fourth of the spinach and a fourth of the tomatoes over the omelet; sprinkle with 2 tablespoons of the cheese; add pepper and salt, if desired.

Repeat the process to make 3 more omelets.


Serves 4
Per serving: 222 calories, 31 g protein, 5 g carbs


Friday, December 13, 2013

OH BOY, DID I EVER GOOF UP

Lest you think that I think I am perfect, I confess to really goofing up yesterday.  I knew better but I let the day get the best of me and I am paying for it.  My excuse, worthless as it is, is that yesterday was a busy day.  Started my day perfectly at a little before 6 AM with my usual oatmeal. So far, so good.  Got busy and time slipped up on me.  We had to rush off to get Dustin to the college for his final at noon so I left without eating.  Once there, I began to realize my mistake.  Rather than walk over to the Subway in the student center and get a decent lunch I chose to eat a few cheese crackers and 3 vanilla wafers from the library staff instead.  Wrong and I knew it!  Left the library a couple hours later to do a few errands. You know how that goes! Got home a little after 4, ate a very undiabetic-like couple of mini sandwiches with a handful of potato chips.  Another big mistake.  Went to Lindsay's band concert, came home and had a bite of Steve's brownie we bought at the concert bake sale.  Well this morning this bad girls blood sugar reading was up 50 points! I had better get back on track today!  Yes, we all goof up from time to time but there is always another day to do better!

Wednesday, December 11, 2013

TRADITIONAL EGGS BENEDICT WITH HOLLANDAISE SAUCE - DIABETIC STYLE

8 (1/2-oz) Canadian bacon slices
nonstick cooking spray
2 Whole grain English muffins, split and toasted
4 large eggs, poached
coarsely ground black pepper
paprika
4 large egg yolks
2 tbsp fresh lemon juice
1 cup butter, melted
1/4 tsp salt

Spray a skillet with the nonstick cooking spray and place over medium heat.  When the skillet is completely heated add the bacon and cook, turning once, until heated through.  Drain on paper toweling.

To assemble, place 2 slices of the bacon on each muffin half. Top bacon with poached eggs; drizzle evenly with Hollandaise sauce.  Sprinkle with the black pepper and paprika.  Serve immediately.

To make the Hollandaise sauce, whisk the egg yolks in the top of a double boiler; gradually whisk in the lemon juice.  Place over hot water (not boiling).  Add butter, 1/3 at a time, whisking until smooth.  Whisk in the salt and cook, whisking constantly, for 10 minutes or until thickened and a food thermometer reaches 160 degrees.

Yield: 4 servings.


Note: I would recommend using this as a special treat and not a routine breakfast.

Tuesday, December 10, 2013

CALIFORNIA TURKEY CHILI

1 1/4 cups chopped onion
1 cup chopped green bell pepper
2 garlic cloves, minced
3 tbsp canola oil
1 can (28-oz) kidney beans, drained
1 can (28-oz) stewed tomatoes, do not drain
1 cup red wine OR water
3 cups cooked and cubed turkey
1 tbsp chili powder
1 tbsp chopped cilantro
1 tsp crushed red pepper
1/2 tsp salt
Shredded Mexican-blend cheese for garnish, optional
Additional chopped onion for garnish, optional
Fresh cilantro for garnish, optional

In a large, saucepan over medium-high heat, heat the oil; add the onion, bell pepper, and garlic.  Cook veggies until tender.  Add the beans, tomatoes with their liquid, wine OR water, turkey, chili powder, cilantro, crushed red pepper, and salt. Cover the saucepan and reduce heat to simmer.  Cook 25 minutes or until heated through.

Ladle into serving bowls and top with any or all of the garnishes listed above.


Monday, December 9, 2013

MY CAKE

Yes, I do enjoy cake from time to time.  And I have learned how to eat it without raising my blood sugar.  I simple eat cake with peanut butter.  Have learned to like it quite well, thank you. This is my afternoon snack today.



Wednesday, December 4, 2013

HERBED BEEF TENDERLOIN

1 (approx. 3 lb) beef tenderloin roast, center cut, well trimmed
2 tsp extra virgin olive or canola oil
2 garlic cloves, minced
1 1/2 tsp dried basil
1 tsp coarsely ground black pepper
1/2 tsp dried rosemary

Preheat oven to 425 degrees.

In a small bowl or cup, combine the oil, garlic, basil, pepper, and rosemary; press onto the roast.

Place the roast on a rack in a shallow roasting pan and insert an ovenproof meat thermometer with the tip in the thickest part of the meat, away from any fat.  Do not cover or add water to pan!

Roast at 425 for 35-40 minutes for medium rare, 45 to 50 minutes for medium, etc.

Remove from oven when thermometer reads 135 degrees for medium rare, 150 for medium, etc. Immediately tent with foil and let stand 15 minutes.  This allows the temperature to rise another 10 degrees.

Carve and season with a little salt, if desired.

Yield: 4 servings



Sunday, December 1, 2013

BROCCOLI SLAW

Note: I got this side dish recipe from one of the diabetic groups I belong to. I like it even better when I omit the raisins (I don't like them) and substitute some coarsely chopped pecans.
  • 12-ounce package broccoli slaw mix (about 5 cups)
  • 1 medium apple, cut into matchstick-sized pieces
  • 1/3 cup dark raisins
  • 1/3 cup roasted salted sunflower seeds
Dressing:
  • 1/2 cup plus 2 tablespoons nonfat or light mayonnaise*
  • 1 tablespoon sugar substitute 
  • 1 tablespoon apple cider vinegar
Directions
  1. Combine the broccoli, apple, raisins, and sunflower seeds in a large bowl, and toss to mix well.
  2. Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the broccoli mixture and toss to mix well. Add a little more mayonnaise if the salad seems too dry.
  3. Cover the salad and chill for at least 1 hour before serving.
*I use olive oil mayonnaise.


Saturday, November 30, 2013

SPICY SCRAMBLED EGGS

4 eggs or 1 cup refrigerated egg substitute
1 tbsp low-fat milk
1 tbsp Mrs. Dash Extra Spicy Blend (or a similar product of your choice)
1/2 medium-size red bell pepper, finely chopped
1 small onion, finely chopped
nonstick canola or olive oil spray

Spray a heavy nonstick skillet with the oil spray.

Break eggs into a medium bowl and whisk with the milk until fluffy; add the seasoning blend.

Saute the bell pepper and onion in the skillet over medium heat until softened.

Add the whisked eggs to the skillet and reduce heat to low.  Stir gently while cooking until the eggs are set; 3 to 4 minutes.





Friday, November 29, 2013

HOMEMADE BLACK BEAN BURGERS

5 whole-wheat hamburger buns
1 can (15-oz) black beans, rinsed & drained well
1/2 cup shredded Mexican blend cheese
2 large egg whites
2 green onions, sliced
1 tsp chili powder
1 tsp oregano
1/2 tsp garlic salt
1 tbsp canola or olive oil

Tear one of the hamburger buns into pieces and place in food processor.  Process until 1 cup of coarse crumbs; transfer to a medium mixing bowl.

In the processor bowl, place the black beans, cheese, egg whites, onions, chili powder, oregano, and garlic salt.  Process to a thick paste, scraping down sides of bowl once.  Add the mixture to the bread crumbs in the mixing bowl.

Heat the oil in a 12-inch nonstick skillet over medium heat.

Use a 1/2 cup measuring cup to spoon up mixture for patties.  Drop into skillet and press down to form patties approximately 4-inches in diameter.  Cook 4 minutes, turn and cook another 4 minutes or cook until browned on both sides.

Serve on the remaining 4 hamburger buns with a slice of tomato and a leaf of lettuce. Use a low-fat sauce if desired.




Tuesday, November 26, 2013

STRAWBERRY MOUSSE

1 pkg (4-serving size) strawberry sugar-free gelatin mix
1/2 cup boiling water
2 cups fresh sliced strawberries, divided
1/2 cup reduced-fat cream cheese
1/2 cup cold water
1/4 tsp almond extract (may substitute vanilla)
1 cup sugar-free frozen whipped topping, thawed
Additional sugar-free whipped topping for garnish, if desired.

Pour the gelatin mix into a small mixing bowl; add the boiling water and stir until the gelatin is completely dissolved.

Pour gelatin into blender contain and add 1 cup of the strawberries, the cream cheese, cold water, and almond extract; blend 1 minute or until completely smooth.

Pour the mixture into a bowl and thoroughly whisk the whipped topping into the mixture making sure the gelatin does not settle in bottom of bowl.

Pour into 6 small serving cups (1/2 cup in each) and refrigerate for at least 2 hours until the mousse sets.

Before serving, top the mousse with the remaining strawberries and add a dollop of whipped topping if desired,


Monday, November 25, 2013

BASIC TURKEY GRAVY FROM THE FOLKS AT DIABETIC CONNECT

 I don't like turkey or the gravy but many of you do and wondered about making diabetic turkey gravy.  I pulled this up for you.  Enjoy!

Basic Turkey Gravy
Keep sodium, fat, and carbs low with this essential Thanksgiving staple.
  • Calories - 47
  • Carbohydrates - 4g
  • Fat - 3g
  • Protein - 1g
  • Sodium - 193 mg
  • 1 Package Neck, heart, gizzard from turkey giblets
  • 1 Medium carrot thickly sliced
  • 1 Medium onion thickly sliced
  • 1 Medium celery rib thickly sliced
  • 1/2 Teaspoon salt
  • 1 TURKEY liver
  • 3 Tablespoons fat from poultry drippings
  • 3 Tablespoons all-purpose flour
  • 1/2 Teaspoon salt
Directions
  1. In a 3-quart saucepan, over high heat, place neck, heart, gizzard, vegetables, and salt in enough water to cover. Heat to boiling. Reduce heat to low; cover and simmer 45 minutes.
  2. Add liver and cook 15 minutes longer. Strain both into a large bowl; cover and reserve broth in the refrigerator.
  3. To make gravy, remove the cooked turkey and roasting rack from the roasting pan. Pour poultry drippings through a sieve into a measuring cup.
  4. Add 1 cup giblet broth to the roasting pan and stir until the crusty brown bits are loosened; pour the deglazed liquid/broth into the 4-cup measure. Let the mixture stand a few minutes, until the fat rises to the top.
  5. Over medium heat, spoon 3 tablespoons fat from the poultry drippings into a 2-quart saucepan. Whisk flour and salt into the heated fat and continue to cook and stir until the flour turns golden.
  6. Meanwhile, skim and discard any fat that remains on top of the poultry drippings. Add remaining broth and enough water to the poultry drippings to equal 3-1/2 cups.
  7. Gradually whisk in warm poultry drippings/broth mixture. Cook and stir, until gravy boils and is slightly thick.

Sunday, November 24, 2013

ONE CARB SERVING

Did you know that 1 carb serving is equal to 15 grams of carbohydrates?  Important to know in case your nutritional information lists carb servings rather than straight carbs.  Also it is important to know how many carb servings you are eating per meal. Most diabetic men can handle 4 to 5 carb servings per meal while most women should only have 3 to 4.  If in doubt about your situation, ask your doctor.
As an example, the above nutritional label shows a total of 26 carbs.  That would be almost 2 carb servings. I have no idea what this label is for but a serving is only 1/2 cup.  If you eat a cup of said item, that is almost the 4 carb servings per meal.

Saturday, November 23, 2013

THREE-BEAN SALSA PARTY DIP

1 can (15-oz) kidney beans, drained
1 can (15-oz) black-eyed peas, drained
1 can (15-oz) garbanzo beans, drained
1/2 cup chopped onion
1/2 cup chopped celery
1/2 cup chopped green bell pepper
1 can (14-oz) chunky tomatoes, drained
1 cup hot salsa (or mild if you prefer)

In a large bowl, combine all the ingredients.

May be served chilled or at room temperature.

Serve with tortilla chips.

May also be served by spooning dip into whole-grain tortilla shells, rolling up, and sprinkling with low-fat cheese. Heat in microwave or oven until heated through.



CHICKEN DRUMSTICKS

Do you ever long for a tasty piece of old-fashion fried chicken?  If so, give these chicken drumsticks a try.

1/3 cup canola or olive oil
1/4 cup white whole-wheat flour or brown rice flour
1/2 tsp salt
1/2 tsp paprika
1/4 tsp black pepper
2 lbs chicken legs

Preheat oven to 425 degrees.

In a paper bag combine the flour, salt, paprika, and pepper; add chicken legs, 3 at a time, and shake bag to coat chicken legs.  Arrange chicken in  a single layer in a 9 x 13 x 2-inch baking pan or dish. Drizzle the oil over the chicken.

Bake chicken at 425 degrees for approximately 45 minutes or until cooked through.


Friday, November 22, 2013

SALAD WITH ORANGES & TOASTED WALNUTS

1 cup walnuts, roughly chopped
2 navel oranges
2 tbsp red wine vinegar
1 tbsp Dijon mustard
salt to taste
freshly ground black pepper to taste
1/3 cup olive or canola oil
1 large head escarole (or other lettuce greens), torn into pieces
1 small red onion, sliced thin
6-oz blue cheese, crumbled into chunks
1/2 cup pomegranate or sunflower seeds, optional

Preheat oven to 375 degrees.

Spread the walnuts out in a single layer on a rimmed baking sheet; roast, tossing occasionally, until fragrant. This will take about 6 to 8 minutes.  Transfer to a bowl to stop the cooking process.

While the walnuts toast, peel the oranges and cut into segments.

In a small bowl, whisk the vinegar, mustard, sat and pepper together.  While whisking constantly, add the oil.

In a large bowl, gently toss the lettuce, onion, walnuts, and oranges.

Just before serving time, drizzle the salad with the vinaigrette and toss gently just to coat.

Sprinkle the cheese and seeds, if using, over the salad.






Thursday, November 21, 2013

SWEET AND SPICY NUTS

Nuts are very good snack food for diabetics.

1 lb mixed nuts
2 tbsp packed Splenda brown sugar blend
2 tbsp Splenda granular
1/2 tsp ground cinnamon
1/4 tsp cayenne pepper
1/2 tsp kosher salt
1 large egg white

Preheat oven to 350 degrees.

Spread nuts on a rimmed baking sheet and bake at 350 degrees for 10 minutes.

Reduce temperature to 325 degrees.

In a small bowl combine the Splendas and spices.

In a large bowl, beat the egg white and water together until frothy.  Add the nuts and toss to coat well.  Toss nuts with the Splenda mixture to coat.

Place nuts in a single layer on a cookie sheet that has been lined with parchment paper.  Bake, stirring occasionally, 15-20 minutes until the coating is set.

Allow to cool on baking sheet then separate with a fork as they cool.


Wednesday, November 20, 2013

CRANBERRY-ORANGE SAUCE

  • 1 teaspoon cornstarch
  • 1 cup SPLENDA® No Calorie Sweetener, Granulated
  • 1/2 cup water
  • 3 cups fresh or frozen cranberries
  • 1 medium orange, peeled and sectioned

  • Combine cornstarch, SPLENDA® Granulated Sweetener and water in a medium saucepan, stirring until SPLENDA® Granulated Sweetener and cornstarch dissolve. Stir in cranberries and orange sections; bring mixture to a boil, stirring constantly, over medium-high heat. Reduce heat, and simmer, stirring often, 5 minutes or until cranberry skins begin to pop and mixture begins to thicken. Set aside to cool. Cover and chill at least 3 hours.


Note: This is my favorite diabetic cranberry sauce.  I got this recipe from Splenda.

Tuesday, November 19, 2013

SWEET POTATO PIE

1 1 lb sweet potato
1/2 cup salt-free butter, softened
1 cup Splenda granular
1/2 cup low-fat milk
2 eggs
1/2 tsp ground nutmeg
1/2 tsp ground cinnamon
1 tsp vanilla extract
1/2 tsp lemon extract
1 (9-inch unbaked pie shell

Clean sweet potato and leave whole and in the skin.  Boil 40 to 50 minutes until tender. Drain water from potato, run cold water over potato until cool enough to handle.  Peel skin from potato.

Break the potato up in a bowl and add the butter; using an electric mixer, mix well.  Add the remaining ingredients (except shell) and mix together well.

Pour the potato mixture into the unbaked shell.

Bake at 350 degrees for approximately 1 hour until a knife inserted in the center comes out clean.  This pie will puff up like a souffle and then fall as it cools.  This is normal.


Serve topped with whipped cream, if desired.

EGG SALAD

8 hard-boiled eggs
1/2 cup low-fat mayonnaise
2 tsps curry powder
2 tbsps black olives, finely chopped
2 tbsps green onion, finely chopped
salt to taste
pepper to taste

Peel eggs and chop; place in a mixing bowl.  Add the remaining ingredients and toss to coat eggs well.

Serve on plain or toasted whole-wheat or other whole-grain bread with lettuce, tomatoes, bean sprouts or other garnishes of your choice.


Monday, November 18, 2013

Bacon Pepper Jack Chicken

This recipe makes two servings.  Multiply for serving more.

2 boneless skinless chicken breast halves
1/4 tsp seasoned salt
2 tbsp canola or olive oil
3 strips cooked bacon
1/4 cup sliced onion
1/4 cup sliced fresh mushrooms
3-oz shredded Pepper Jack cheese
1 tbsp grated Parmesan cheese

Heat oil in a skillet over medium-high heat.

Sprinkle the seasoned salt over the chicken pieces; place in the skillet in the hot oil and cook 6 to 8 minutes or until cooked through.  Remove chicken from skillet.

In the same skillet, saute the onion and mushrooms until tender; push to one side.

Return the chicken to the skillet and top with the onion and mushrooms.  Add the crumbled bacon and Pepper Jack cheese.  Cover skillet and let stand 2 to 3 minutes or until the cheese has melted.

Sprinkle with the Parmesan cheese before serving.


Sunday, November 17, 2013

PUMPKIN-RAISIN-NUT COOKIES

3 cups whole wheat pastry flour
4 tsps baking powder
1 tsp salt
1 tsp baking soda
1 tsp ground cinnamon
1/2 tsp ground nutmeg
3/4 cup Splenda granulated
1 can (15-oz) solid-pack pumpkin
1 ripe banana, mashed
1 cup soy milk (or water)
1/2 cup raisins
1/2 cup chopped walnuts

Preheat oven to 350 degrees.
Spray baking sheets with nonstick cooking spray; set aside.

Mix the flour, baking powder, salt, baking soda, cinnamon, nutmeg, and Splenda together in a large mixing bowl.  Add the pumpkin, banana, milk, raisins, and walnuts.  Mix just until combined.

Drop batter by tablespoonfuls onto prepared baking sheets and bake at 350 degrees for 15 minutes or until lightly browned.

Using a spatula, remove cookies to wire racks to cool completely.  May be stored in an airtight container.

Yield: approximately 3 dozen cookies.




Friday, November 15, 2013

SWEET-SOUR BEAN SALAD

1 can (15-oz) cannellini beans, rinsed and drained
1/4 cup chopped green bell pepper
2 green onions, thinly sliced
3 tbsp canola or olive oil
2 tbsp vinegar
1 tsp Splenda granulated
1/4 tsp salt
Dash of freshly ground black pepper

In a bowl combine the beans, bell pepper, and green onions.

In a small bowl combine the oil, vinegar, Splenda, salt, and pepper; pour over the bean mixture and toss to coat.

Cover and refrigerate at least an hour before serving.

Serve with a slotted spoon.

Thursday, November 14, 2013

POTPOURRI CHICKEN SALAD

3 cups cooked chicken, chopped*
3 celery stalks, chopped fine
1/2 cup sweet onion, chopped fine
1/2 cup water chestnuts, chopped fine
1/2 cup black olives, chopped fine
1/2 cup shelled sunflower seeds
3/4 to 1 cup low-fat mayonnaise
1 tbsp Grey Poupon mustard
salt to taste
freshly ground black pepper to taste
dash of cayenne pepper

In a large bowl combine the chicken, celery, onion, water chestnuts, olives, and sunflower seeds.

Combine the mayonnaise and mustard; add to the chicken mixture.  Add the salt, pepper, and cayenne; stir to mix in well.

Serve as a sandwich on whole-grain bread, rolled in a whole-wheat flour tortilla, etc as a wrap, or serve on a bed of lettuce with a few pieces of fresh fruit as garnish.

Wednesday, November 13, 2013

SLOW-COOKER DUTCH GREEN BEANS

6 slices bacon
4 medium onions, sliced
2 tbsp canola oil
2 quarts green beans
4 cups diced fresh tomatoes
1/2 tsp salt
1/4 tsp freshly ground black pepper

In a skillet, brown the bacon until crisp; drain well and crumble into small pieces.

Heat the canola oil in a large skillet and saute the onion until tender.

Combine all the ingredients together in a slow cooker or crock pot. Place lid on cooker.

Cook on low setting 4 to 4 1/2 hours.


Tuesday, November 12, 2013

VEGETABLE-BEEF CHILI

This chili is a good way for diabetics to enjoy corn.  Combined with the beef and beans, it should not raise your blood sugar.

1 lb top round or chuck steak, cut into cubes
1 tbsp canola oil
1 cup coarsely chopped green bell pepper
1/2 cup coarsely chopped yellow onion
1 garlic clove, minced
 3 (or 4) tbsp chili powder
3/4 cup A.1. Bold and Spicy Steak Sauce
2 cans (16-oz each) tomatoes, coarsely chopped (do not drain)
1 can (15-oz) chili beans, do not drain (may use red kidney beans, drained)
1 regular size can whole kernel corn

In a large pot or Dutch-oven heat the oil over medium-high heat; add the steak cubes and brown.  Drain if meat was fatty.

Reduce the heat to medium and add the bell pepper, onion, and garlic; cook, stirring about 3 minutes until tender.  Mix in the chili powder; cook stirring for a minute.

Add the steak sauce and tomatoes; heat to boiling.  Reduce the heat and cover; simmer 45 minutes, stirring occasionally.

Add the beans and corn to the pot and simmer for another 15 minutes or until the steak cubes are tender.

Garnish with sour cream, red onion slices, grated cheese, or whatever you like.



Monday, November 11, 2013

MICROWAVE ZUCCHINI CASSEROLE

1 1/2 lb thinly sliced zucchini
2 cups whole cherry tomatoes
1 tsp salt
1/4 tsp basil
1/4 tsp oregano
1 tbsp butter
1 tsp minced onion flakes
1/2 tsp parsley flakes

Mix all ingredients in a two-quart microwavable casserole dish.  Cover and microwave 12 to 14 minutes.

Saturday, November 9, 2013

SLOW COOKER SWISS STEAK

1 1/2 lbs round steak, 3/4-inch thick, trimmed
1 tbsp white whole-wheat flour
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 medium onion, sliced
1 medium carrot, chopped
1 rib of celery, chopped
1 can (14.5 oz) diced tomatoes

Cut steak into 4 to 6 serving-size pieces.

In a pie plate, combine flour, salt, and pepper; dredge meat through the mixture coating both sides.

Place the onion slices in the bottom of a crock pot or slow cooker; top with the meat.

Place the carrot and celery pieces over the meat and pour the tomatoes over all.

Place lid on cooker and cook for 8 to 10 hours on low setting or for 4 to 5 hours on high setting.

Per 1/6 of recipe: 8g total carbs, 22 g protein

Note: File Photo

Friday, November 8, 2013

GINGERBREAD CAKE

1/2 cup raisins, optional
1/3 cup pitted dates, chopped
1 3/4 cups water
3/4 cup Splenda granulated
1/2 tsp salt
2 tsps ground cinnamon
1 tsp ground ginger
3/4 tsp nutmeg
1/4 tsp ground cloves
2 cups white whole-wheat pastry flour*
1 tsp baking soda
1 tsp baking powder

Combine the raisins and dates with the water, Splenda, salt, cinnamon, ginger, nutmeg, and cloves in a large saucepan; bring to a boil.  Boil for 2 minutes; remove from heat and allow to cool completely.

Preheat oven to 350 degrees.

In a small mixing bowl combine the flour, baking soda, and baking powder; add to the fruit mixture.  Stir mixture just until mixed.

Spray a 9-inch square baking pan with nonstick cooking spray and spread the batter evenly in the pan. Bake at 350 degrees for 30 minutes or until a wooden toothpick inserted in the center comes out clean.

*If you do not have the pastry flour, sift regular white whole-wheat flour.

Note: File Photo

Wednesday, November 6, 2013

ROASTED SWEET POTATOES

For those times when your meal calls for some sweet potatoes.  Yes, you can have tasty sweet potatoes that aren't loaded down with syrup and marshmallows!

4 medium-large sweet potatoes
1 tsp garlic powder
1 tsp Italian seasoning
1/4 tsp salt
1/4 tsp freshly ground black pepper
fresh parsley sprigs for garnish, if desired

Preheat oven to 500 degrees.

Scrub potatoes and cut into chunks; spread out in a 9 x 13-inch baking dish or pan that has been sprayed with butter-flavored nonstick cooking spray.

Sprinkle the garlic powder, Italian seasoning, salt, and pepper over the potatoes; toss to mix.

Bake at 500 degrees for approximately a half hour or until fork tender.

To serve, place on serving platter or in bowl and garnish with fresh parsley sprigs, if desired.

Yield: 6 servings

Tuesday, November 5, 2013

WHITE BEAN SALAD

1 can (15-oz) white beans, drained & rinsed
1 small red bell pepper, diced
1/2 cup finely chopped parsley
2 tbsps lemon juice
2 tsps balsamic vinegar
1/4 tsp garlic powder
1/4 tsp freshly ground black pepper

Combine all ingredients in a large bowl; toss to combine.  Let stand 15 minutes before serving.




Thursday, October 31, 2013

RUSTIC VEGGIE PIZZA

Diabetics should go with the whole-wheat crust.  Regular pizza crust, unless very thin, will raise your blood sugar.

1 pkg (10-oz) ready-made whole-wheat pizza crust
2 large plum tomatoes, sliced thin
2 small zucchini, sliced thin
1 small eggplant, peeled and sliced thin
1/3 cup thinly sliced red onion
1/4 tsp garlic salt
3/4 cup shredded part-skim mozzarella cheese
1 tbsp grated Romano cheese
3 tbsp chopped fresh basil

Preheat oven to 450 degrees.

Place the crust on pizza pan and arrange the tomatoes over the top; set aside.

Coat a large nonstick skillet with nonstick cooking spray. Add the zucchini, eggplant, onion, and garlic salt; cook, stirring over medium-high heat, 4 to 5 minutes until crisp-tender.  Layer veggies over the tomatoes. Top pizza with the cheeses and bake at 450 degrees until cheeses are melted and the crust is browned.

Sprinkle with the chopped basil then cut and serve.


Wednesday, October 30, 2013

MINI BLACK BEAN BURGERS

1 clove garlic, minced
1/2 cup finely chopped onion
1 cup sliced mushrooms (baby bellas work best)
1 can (15-oz) black beans, drained
1/4 cup quick-cooking oats
2 tbsp reduced-fat mayo
1/2 tsp dried thyme
1/4 tsp salt
1/4 tsp black pepper

Coat a 12-inch nonstick skillet with nonstick cooking spray.

Add the onion, garlic, and mushrooms to the skillet and cook over medium heat for 5 minutes.

Remove onion mixture to a blender; add the beans, oats, mayo, thyme, salt, and pepper.  Process mixture by pulsing on/off until the mixture is finely minced but not made into a paste.

Remove bean mixture from blender and shape into 8 patties approximately 2-inches in diameter.  Place on a large plate and cover with waxed paper; refrigerate for 30 minutes.

Sauce:
2 tbsp reduced-fat mayo
2 tbsp plain fat-free yogurt
1 tbsp minced fresh chives

Combine all sauce ingredients in a small bowl; set aside.

Coat large skillet with nonstick cooking spray and place over medium-high heat.  Add the patties in a single layer and cook for 5 minutes on the first side then turn gently.  Cook on second side 3 to 5 minutes until browned.

Remove patties from skillet and serve with the chive sauce.


Tuesday, October 29, 2013

SHRIMP AND GRITS

GRITS:
2 1/4 cups water
1/2 cup instant grits
2 tbsp fat-free milk
2 tbsp butter
1/4 tsp garlic powder
1/4 tsp salt
1/4 cup grated Parmesan cheese

Bring water to a rolling boil in a medium saucepan over high heat.  Gradually stir in the grits; reduce heat, cover, simmer 9 minutes or until thickened. Stir occasionally during cooking.  Remove from heat and set aside.

SHRIMP:
1 tsp oregano
1/2 tsp smoked paprika
1/2 tsp basil
1/8 tsp dried red pepper flakes
1/4 tsp salt
1/2 tsp freshly ground black pepper
1 tbsp canola or olive oil
1/2 lb peeled raw shrimp
3/4 cup chopped green onions
fresh lemon wedges, optional

While the grits cook, combine the oregano, paprika, basil, red pepper flakes, salt and black pepper in a small bowl.

Heat the oil in a large nonstick skillet over medium-high heat; add shrimp and sprinkle with the spice mixture. Cook 4 minutes or until the shrimp turn opaque pink, stirring often.  Remove from heat and stir in the green onions.  Cover and keep warm.

Whisk the milk into the grits; add the butter, garlic powder, and salt.

To serve: Place the greats on serving plate, sprinkle evenly with the Parmesan cheese and top with the shrimp. Serve with lemon wedges, if desired.

Yield: 4 servings
Per serving: Approximately 220 cal, 19 g carbs, 16 g protein

Monday, October 28, 2013

CREAMY MILK CHOCOLATE PIE

This recipe is from Diabetic Connect.  I don't often post their recipes as I don't find them to always be what I consider either sugar-free or good for you but I believe this one will work for most diabetics.  Thanks to my friend Patti for posting this.

Creamy, chocolatey, and delicious, this pie will quickly become a family favorite. And with only 10g of carbs per slice, you can enjoy without feeling diet guilt.

Creamy Milk Chocolate Pie – Sugar Free
Ingredients
  • 3 oz. Sugar–Free Chocolate Jello Pudding
  • 1 c. 2% Milk
  • 1 c. Heavy Whipping Cream
  • 4 oz. Philidelphia Cream Cheese
  • 4 oz. Sugar-Free Cool Whip
  • 1 - 9” Fifty 50 Foods Sugar-Free Graham Cracker Pie Crust
Directions
  1. Mix Jello Pudding mix and milk together with a whip for 2 minutes.
  2. Add Whipping Cream, Cream Cheese and Cool Whip.
  3. With mixer, whip mixture until thick and creamy.
  4. Pour into pie shell and freeze. Thaw for an hour before serving.
  5. Serve with whipping cream on top while pie is still a little icy.

    Serving Size
    1/8 Pie Slice
    Calories 110
    Fat 11g
    Cholesterol 28mg
    Sodium 73mg
    Carbs 10g
    Fiber 0g
    Sugar -1g
    Protein 2.2g

Wednesday, October 23, 2013

TACO CUPS

4 (10-inch) whole-wheat tortillas
1 tbsp olive oil
1 carrot, grated coarsely
1 lb lean ground beef or ground turkey
1 tbsp paprika
2 tsp ground cumin
1 tsp garlic powder
salt and pepper to taste
1 cup water
shredded lettuce
1/2 cup shredded Mexican-blend cheese
2 plum tomatoes, seeded and chopped

Heat oven to 375 degrees.
Cut three 4 1/2-inch circles out of each tortilla.  Place one circle inside the cup of a muffin tin and press gently for form a bowl.

Bake tortillas for 8 to 10 minutes until crisp.  Remove from oven and allow to cool completely.

While tortillas bake, heat the oil in a large skillet over medium-high heat.  Add carrot and cook while stirring for a couple of minutes.  Add the meat and cook, stirring to break up, until beginning to brown.  It should take the meat about 5 to 7 minutes.

Stir the paprika, cumin, garlic, salt, and pepper into the meat mixture; cook for 1 minute.  Add water and simmer until almost all the liquid has evaporated.

Divide the meat mixture among the tortilla cups and top with the lettuce, cheese, and tomatoes.



Tuesday, October 22, 2013

HOMEMADE DRY ONION SOUP MIX

This recipe makes the equivalent to 1 packet purchased dry onion soup mix.  You can make this even healthier by using sodium-free instant bouillon for a salt-free mix.

2 2/3 tbsp dried onion flakes
4 tsp beef instant bouillon powder
1 tsp onion powder
1/4 tsp celery seed

Combine all ingredients and store in a plastic zip-top bag or an airtight container.  Use in recipes just as you would the purchased mix.


Monday, October 21, 2013

CHICKEN AND RICE BAKE

2 tbsp butter
2 pkg (10-oz each) frozen Steamfresh Brown and Wild Rice w/Broccoli and Carrots
1 large onion, diced
3 cups chopped, cooked chicken
1 can (14-oz) chicken broth
1 can (14-oz) cream of chicken soup with herbs
1 carton (8-oz) sour cream
1 can (8-oz) diced water chestnuts, drained
1/4 tsp freshly ground black pepper
3/4 cup sliced almonds

Preheat oven to 400 degrees.
Lightly grease a 9 x 13 x 2-inch baking dish or pan; set aside.

Melt the butter in a large nonstick skillet over medium heat; add the onion and saute until tender.

In a large mixing bowl stir together the rice mixes, chicken, broth, soup, sour cream, water chestnuts, and the sauteed onion.  Spoon mixture into the prepared casserole or baking pan.  Sprinkle the almonds over the top of the casserole.

Bake at 400 degrees for approximately 30 minutes until the casserole is bubbly and the almonds are browned.

Allow casserole to set for 10 minutes before serving.

Saturday, October 19, 2013

CREAMY RICE PUDDING WITH BLUEBERRIES

1 pkg (4-serving size) sugar-free French Vanilla Pudding and Pie Filling Mix
3 cups fat-free milk
1/2 cup Minute Brown Rice
1/4 cup fresh or frozen (thawed and drained on paper towels) blueberries
1/4 tsp ground cinnamon

In a medium saucepan, combine the pudding mix, milk, and rice; bring to a boil over medium heat, stirring constantly.  Remove mixture from heat.

Gently fold in the blueberries and cinnamon.

Pour pudding into individual dessert dishes or into a 1-quart casserole dish.  Place plastic directly on the hot pudding.

Refrigerate pudding for at least 30 minutes.

To serve, remove plastic wrap and top with a sprig of fresh mint leaves and additional blueberries, if desired.





Wednesday, October 16, 2013

SAUSAGE OVER LENTILS

1 1/4 cup dried lentils
1 bay leaf
1 sprig fresh thyme
6 cups lightly salted water
3 tbsp olive or canola oil
1 cup finely diced fennel
1 onion, finely diced
1 large carrot, finely diced
1 celery rib, finely diced
2 garlic cloves, chopped
2 tbsp red wine vinegar
1 tbsp Dijon mustard
1/2 tsp salt
1/4 tsp pepper
1 pkg (12-oz) fully cooked smoked sausage, cut into slices (beef, chicken, etc - your choice)

In a medium-size pot that has a lid, combine the lentils, bay leaf, thyme, and water; bring to a boil. Reduce heat and simmer 25 minutes until lentils are just tender. Drain lentils and remove the bay leaf and thyme sprig.

While lentils cook, heat 2 tablespoons of the oil in a large saute pan over medium heat. Add the fennel, onion, carrot, and celery. Cook 10 minutes or until veggies are softened. Add the garlic and cook a couple more minutes.  Stir in the lentils, other tablespoon of oil, vinegar, mustard, salt and pepper.

Prepare the sausage according to package directions making 1/4-inch pieces cut on the bias.  Serve sausage over the lentils.

Tuesday, October 15, 2013

HOT SALSA

2 cans diced tomatoes
1/2 tsp Worcestershire sauce
1/2 tsp garlic salt
1/2 tsp vinegar
1 purple onion, diced
1 green bell pepper, diced
4 to 6 chili peppers, chopped

Mix together in a saucepan and heat slowly over low heat for several hours until the tomatoes have cooked down.  The longer this is heated, the spicier the salsa becomes.




Monday, October 14, 2013

ROASTED MOZZARELLA CAULIFLOWER

This is a recipe I got from another blogger - information is shown below.
1 Cauliflower Head, cut into florets
3 Cloves Garlic, chopped
1/4 Cup Olive Oil
Lemon Juice, to taste*
Cayenne Pepper, to taste
Salt, to taste
Mozzarella Cheese*
Fresh Parsley, if you have it
Preparation
Preheat oven to 350 degrees.
1. Cut cauliflower into florets and put in a large bowl.
2. Cut or chop garlic into very small pieces.
3. Cover with olive oil, lemon juice, salt and pepper, stirring well.
4. Put all into a buttered casserole, in a single layer.
5. Bake for about 30 minutes.
At this point, you have a delicious alkaline, low-carb dish. Adding the lemon juice will help with alkalinity. If you are not concerned about adding more acid to your system, stir in a bit of Mozzarella as soon as this comes out of the oven.
Serve Immediately.
- See more at: http://www.texansunited.com/blog/roasted-mozzarella-cauliflower-low-carb-good/#sthash.GdpbDfGr.dpuf


Friday, October 11, 2013

CHICKEN, PASTA, & OLIVES

4-oz uncooked whole-grain rotini pasta
3/4 lb boneless skinless chicken breasts, rinsed and cut into bite-size pieces
1/2 tsp dried rosemary
1/4 tsp dried thyme
1/4 tsp red pepper flakes
4 med-size garlic cloves, minced
1 cup grape tomatoes, quartered
1/2 cup Spanish stuffed olives, halved lengthwise
2 tbsp chopped fresh parsley
1 1/2 cups packed baby spinach, coarsely chopped
2 tbsp extra-virgin olive oil
1/8 tsp salt

Cook pasta according to the package directions; omit any oil or butter called for.

Meanwhile, coat a large skillet with cooking spray and heat over medium-high heat. Cook the chicken with the rosemary, thyme, and red pepper flakes for 2 minutes or until slightly pink in center, stirring often.  Add the garlic and cook 15 seconds, stirring constantly.  Stir in the tomatoes, olives, and parsley; remove from the heat.  Cover and let stand 3 minutes.

Add the drained pasta, spinach, oil, and salt; toss together until spinach is wilted.


Thursday, October 10, 2013

HEALTHY SUBSTITUTIONS

As diabetics we are always looking for healthy options to substitute for some of the common ingredients in our recipes.  Here are a couple of examples:

Instead of sour cream use low-fat Greek yogurt.  This in an excellent substitution to use in dips and dressings and in baking.

Instead of using bread crumbs when called for in recipes substitute whole-grain bread crumbs or wheat germ.

You will be surprised how much these simple, mostly unnoticed changes will make in your diet!

This is not an endorsement of this brand.  There are many brands of wheat germ.

Wednesday, October 9, 2013

BABY VIDALIA ONION FRITTATA

I have had this recipe from Cooking Lite for many years.

1 tbsp butter, melted
3/4 lb baby Vidalia onions, sliced thin with some green tops (or 1 1/2 cups chopped green onions)
1 garlic clove, minced
1 carton (16-oz) egg substitute
1/4 tsp salt
1/4 tsp pepper
1/8 tsp hot sauce
3/4 cup shredded reduced-fat sharp Cheddar cheese

Melt the butter in a 10-inch ovenproof skillet over medium heat.  Add the onion and garlic; cook 5 minutes or until tender, stirring occasionally.

Arrange onion mixture evenly in the bottom of skillet.  Combine the egg substitute, salt, pepper, and hot sauce; pour evenly over the onion mixture.  Reduce heat to medium-low and cook, uncovered, approximately 8 minutes or until set (mixture will still be wet on top).

Preheat broiler.

Broil frittata for 3 minutes; sprinkle the cheese over the top and broil another minute or until cheese melts.

Allow frittata to stand for 5 minutes before cutting to serve.

 

Yield: 4 servings
Per serving: 161 calories, 9g carbs, 19g protein