WELCOME TO DIABETIC ENJOYING FOOD

I have chosen this name for this blog because it truly states my story. I am a type II diabetic who most certainly enjoys food. When I was diagnosed with diabetes several years ago, my blood sugar level was over 400. With some oral medications, a lot of research and some trial and error, I have found that unlike my ancestors I truly can continue to enjoy food. I hope this blog will help you to also enjoy food and be healthy. Some recipes are my originals and some I have collected.

Wednesday, July 31, 2013

PASTA, CHICKEN, AVOCADO SALAD

1 1/3 cups uncooked penne whole-grain pasta
8-oz cooked chicken breast, diced
1 large celery stalk, sliced thin
1 large scallion, trimmed, chopped
1 tbsp minced fresh cilantro

Dressing:
1/3 cup fresh squeezed orange juice
1/4 tsp curry powder
dash of freshly ground black pepper
1/4 tsp salt
1 tbsp white wine vinegar
1 tsp canola or extra-virgin olive oil
1/4 cup small-diced avocado

Cook the pasta according to the package directions; drain well.

In a large salad bowl, combine the pasta, chicken, celery, scallion, and cilantro.

In a small bowl combine all the dressing ingredients except avocado, stirring well.  Pour over the salad in the salad bowl; toss well to coat.  Add the avocado and toss again gently.


Yield: Approximately 4 cups

Tuesday, July 30, 2013

TUNA SALAD SANDWICHES WITH LETTUCE AND TOMATO

1 can (12-oz) solid white tuna in water, drained
1/4 cup finely chopped red onion
1/3 cup fat-free mayonnaise
3 tbsp drained & chopped black olives
1 tbsp + 1 tsp lemon juice
1 tbsp extra-light olive oil
couple grinds of freshly ground black pepper
dash of garlic powder
8 slices sugar-free whole-grain bread
4 tomato slices
4 lettuce leaves

In a large bowl combine the tuna, onion, mayonnaise, olives, lemon juice, olive oil, pepper, and garlic powder until well blended.

Top each of 4 bread slices with a lettuce leaf, a tomato slice, and 1/4 of the tuna mixture.  Top with the remaining bread slices.  Cut in half diagonally to serve.


Yield: 4 sandwiches or 8 sandwich halves

Monday, July 29, 2013

BARBECUED PORK SANDWICHES

2 (1-1 1/2 lbs total) pork tenderloin
1/3 cup barbecue sauce (watch sugar content)
4 pita bread rounds (whole-grain)
1/2 cup prepared horseradish
1 onion, thinly sliced
4 romaine lettuce leaves
1 red bell pepper, cut lengthwise into 1/4-inch-thick slices
1 green bell pepper, cut lengthwise into 1/4-inch-thick slices

Preheat oven to 400 degrees.

Place tenderloins in roasting pan; brush with barbecue sauce and bake at 400 degrees and 15 minutes.  Turn and bake another 15 minutes or internal temperature of 160 degrees. Transfer to a cutting board and cover with foil.

Allow roast to stand for 10 - 15 minutes before slicing allowing the internal temperature to continue to rise during this time.

Slice meat across the grain and cut each pita bread in half.

Spread the horseradish inside each of the pita halves and stuff with the pork slices, onion, lettuce, and bell peppers.


Thursday, July 25, 2013

ORANGE-FLAVORED PORK CHOPS

4 pork chops
1 tbsp Worcestershire sauce
1 orange, cut in half
1 tsp Italian seasoning
dash of freshly ground black pepper
1/4 tsp salt
1 tsp canola oil
1 tsp butter

Squeeze juice from orange into a shallow dish; add Worcestershire sauce and stir to blend.  Add the chops and turn to coat both sides.  Cover and refrigerate for at least 30 minutes to marinate.

Remove chops from marinade and sprinkle with the Italian seasoning, peppers, and salt.

Heat the canola oil in a large skillet over medium-high heat; add butter and heat until melted.  Add the chops to skillet and cook on each side approximately 5 minutes or until cooked through.


Garnish with your choice of fresh herbs or thin orange slices, if desired.

Per chop: Approximately 145 calories, 1 g carbs, 1 g sugar, 17 g protein

Wednesday, July 24, 2013

SOUTHWESTERN-STYLE BEAN SALAD

2 cups canned pinto beans, drained
1 jalapeno pepper, seeded & minced (handle carefully)
2 medium tomatoes, diced
1/2 cup chopped scallions or green onions
1 large celery stalk, sliced thin
2 tbsps tomato juice
4 tsps red wine vinegar
1 tsp canola oil
1/2 tsp paprika
1/4 tsp ground cumin
1/4 tsp salt
1/4 tsp freshly ground black pepper
1/2 cup shredded low-fat Mexican-blend cheese

Combine the beans, jalapeno, tomatoes, scallions or green onions, and celery together in a large bowl; toss gently.

In a small bowl, whisk together the tomato juice, vinegar, oil, paprika, cumin, salt, and pepper; pour over the bean mixture.

Sprinkle the cheese overall.


Yield: 4 cups

Tuesday, July 23, 2013

SPINACH-STUFFED MUSHROOMS

Two of my favorite foods, spinach and mushrooms, come together in these tasty appetizer/snacks!  My family like the Italian sausage, I prefer ground beef.  You choose what best suits your taste.

24 large (1 1/2 - 2 inch diameter) fresh mushrooms
2 tbsps olive or canola oil
salt and pepper to taste
1/2-lb bulk Italian sausage or lean ground beef
1/4 cup finely chopped onion
1/4 cup finely chopped red bell pepper
1 garlic clove, minced
1 cup fresh baby spinach, chopped
1/4 cup finely shredded Parmesan cheese
1/4 cup fine dry whole-grain bread crumbs

Preheat oven to 425 degrees.
Lightly rinse the mushrooms and pat dry with paper towels.

Remove the stems from the mushrooms, chop stems and set aside.

Lightly spray a baking sheet with nonstick cooking spray and place the mushrooms on the sheet.  Brush the oil over the mushrooms and sprinkle with salt and pepper; set aside.

In a large skillet cook the mushroom stems with the sausage or beef, onion, bell pepper, and garlic over medium heat until the meat is browned.  Stir occasionally during cooking.  Drain off any excess fat.

Add the spinach to the skillet and cook just until wilted.  Stir in the cheese and bread crumbs; remove from heat.

Spoon the meat/spinach mixture into the mushroom caps.

Bake 10 minutes or until lightly browned and mushrooms are tender, at 425 degrees.

I got this recipe several years ago from a Women's Magazine, probably Family Circle or Woman's Day as I subscribed to both magazines for years.

Monday, July 22, 2013

SHRIMP WITH QUINOA

1/2 cup uncooked quinoa
1 cup water
1/2 lb large shrimp, peeled, cooked
2 1/2 cups snow peas, steamed, cut large ones in half
1 tsp minced fresh dill weed
2 tbsps minced fresh chives
3 tbsps fresh-squeezed orange juice
1 tsp lemon juice
1 tbsp white-wine vinegar
2 tsps olive oil
1/2 tsp salt
1/4 tsp black pepper
4 dill sprigs for garnish, if desired

Place the quinoa in a fine mesh strainer and hold under cold running water until the water runs from strainer clear.  This will take about a minute; drain well.

In a small saucepan bring the water to a boil and stir in the quinoa.  Turn heat to low and simmer for 15 minutes or until the quinoa has absorbed the water and is tender.  Fluff with a fork and set aside to cool.

Fluff the quinoa again and place in a serving bowl.  Add the cooked shrimp, steamed snow peas, dill and chives; gently toss together well.

In a cup, combine the juices, vinegar, oil, salt and pepper; pour over the salad.  Toss gently to coat well. Garnish with dill sprigs, if desired.


Serves 4.

Saturday, July 20, 2013

LUSCIOUS COCOA CREME

My version of a recipe I saw in an old Diabetic Cooking booklet.

1 envelope unflavored gelatin
1/4 cup cold water
1/2 cup Splenda Granular
1/3 cup unsweetened cocoa powder
1/2 tsp ground cinnamon
3/4 cup fat-free milk
1/2 cup part-skim ricotta cheese
1 1/2 tsps vanilla extract
1/2 cup whipped topping or whipped cream
Fresh strawberries for garnish
Whipped cream for garnish

Sprinkle the gelatin over the cold water in a small bowl; let stand 2 minutes to soften.

In a small saucepan combine the Splenda, cocoa powder, and cinnamon; using a small wire whisk, stir in the milk.  Cook the mixture over medium heat while stirring constantly until the mixture is very hot.

Add the gelatin/water mixture to the chocolate mixture, stirring until the gelatin is completely dissolved.  Pour the mixture into a medium bowl and refrigerate.  Allow the mixture to chill until very cold but not jelled.

In a blender or food processor, blend the ricotta cheese and vanilla until smooth; stir in the whipped topping or cream.  Gradually fold the cheese mixture into the cold chocolate mixture.  Pour immediately into a 2 cup mold; cover and refrigerate until firm, at least 2 to 3 hours.

Unmold onto a serving platter and garnish with fresh strawberries and whipped cream as desired.

Serves 4.

Friday, July 19, 2013

SAUCY SAUSAGE BALLS

1 lb bulk pork sausage
1 egg, beaten
1/2 cup dry whole-grain bread crumbs
3/4 cup ketchup
2 tbsp Splenda Brown Sugar Blend
2 tbsp vinegar
2 tbsp low-sodium soy sauce

Combine the crumbled sausage and egg together in a mixing bowl.  Sprinkle the bread crumbs over all  and mix in well.  Shape the mixture into 1-inch balls.

Brown the meatballs in a large skillet and drain.  Return meatballs to skillet that has been wiped clean with paper toweling.

Combine the ketchup, Splenda, vinegar, and soy sauce and pour over the meatballs.  Simmer for 10 minutes or until meatballs are cooked through.




Thursday, July 18, 2013

CUCUMBER AND RED ONION SALAD

If I have a nice tomato I like to add that, too.

2 1/2 cups thinly slice lengthwise, unpeeled cucumbers
1/2 cup thinly sliced red onion, separated into rings
1/3 cup Splenda granular
1/3 cup white vinegar
1/4 tsp salt
2 to 3 grinds of freshly ground black pepper

In a medium glass bowl, toss the cucumber slices and onion rings together (add tomato here, if using); set aside.

In a separate bowl, using a wire whisk, combine the Splenda, vinegar, salt and pepper.  Pour mixture over the veggies.

Cover bowl and refrigerate for at least 2 hours; stir several times during chilling.


Toss before serving.

Note: If you do not have a mandoline to make thin lengthwise slices of cucumber, slice crosswise into thin discs.

Wednesday, July 17, 2013

LEMON POPPYSEED MUFFINS

1 1/4 cups cake flour
1 cup white whole-wheat flour
3/4 cup Splenda Granular
1/4 cup granulated sugar*
3/4 cup unsalted butter, softened
1/2 cup nonfat instant dry milk
2 tsp baking powder
3/4 tsp baking soda
1/4 tsp salt
3/4 cup low-fat buttermilk
2 tbsp fresh lemon juice
2 1/2 tbsp grated lemon peel
3 eggs (or 3/4 cup egg substitute)
2 tsp vanilla extract
2 tbsp poppyseeds

Preheat oven to 350 degrees.
Line 18 muffin cups with paper liners.

Place the flours, Splenda, sugar, and butter in a large mixer bowl.  Mix on medium speed for 1 to 2 minutes until blended and crumbly.

Add the dry milk, baking powder, baking soda, and salt; mix on low speed until blended.

In a small bowl blend the buttermilk, lemon juice, lemon zest, lemon peel, eggs, and vanilla extract together.  Add 2/3 cup of this mixture to the flour mixture; mix on medium speed for 1 minute.  Scrape down the sides and the bottom of the bowl. Mix on medium-high speed for about another minute.  Scrape down sides and bottom of bowl again.

Reduce mixer to low speed and add the remaining buttermilk mixture; blend.  Scrape down bowl again and add the poppyseeds.  Mix on medium speed about 30 seconds to mix well.

Divide the batter evenly into the prepared muffin tins.  Bake at 350 degrees for 12 to 15 minutes or until a wooden toothpick inserted in the center comes out clean.


*If have to avoid sugar completely you can use another 1/4 cup of Splenda.  I never use sugar, I just use a total of 1 cup Splenda.

Tuesday, July 16, 2013

APPLE & RICE MEDLEY

1 pkg (6-oz) long-grain and wild rice mix
1 cup shredded low-fat cheddar cheese, divided
1 cup chopped Golden Delicious apples
1 cup sliced fresh mushrooms
1/2 cup thinly sliced celery

Prepare the rice according to the package directions.

Preheat oven to 350 degrees.
Lightly spray a 1-quart casserole dish with nonstick cooking spray; set aside.

Add half the cheese, the apples, mushrooms, and celery to the rice; toss to combine.  Spoon the mixture into the prepared casserole dish.

Bake at 350 degrees for 15 minutes, top with the remaining cheese and bake another 10 minutes until cheese is melted.

Note: Serve this with a protein item such as a piece of fish, chicken breast, pork chop, etc.

Monday, July 15, 2013

PUMPKIN, RAISIN, WALNUT BREAD

1/3 cup plain nonfat yogurt
1 tbsp fat-free sour cream
2 cups pumpkin puree (canned pumpkin works well but not pumpkin pie filling)
3 large eggs (or 3/4 cup egg substitute)
1/4 cup canola oil
1 1/2 cup all-purpose flour
1 cup white whole-wheat flour
3/4 cup Splenda Granular
1 tbsp + 1 tsp baking powder
1 tbsp pumpkin pie spice
1 cup raisins
1/2 cup chopped walnuts

Preheat oven to 350 degrees.
Spray 2 9 x 5-inch loaf pans with nonstick cooking spray; set aside.

In a large mixing bowl, blend the yogurt, sour cream, pumpkin, eggs, and oil until well blended.  Add the flours, one at a time, mixing in well.  Add the Splenda, baking powder, and pie spice.  Stir, scraping down sides of bowl; mix in raisins and walnuts.

Divide the batter evenly and spread into the prepared loaf pans.

Bake at 350 degrees for 45 to 50 minutes or until a toothpick inserted in the center of loaves, comes out clean.  Remove from oven and cool in pan a couple of minutes.

Remove from pans and cool completely on a wire rack.

Cut each loaf into 8 slices for serving.



Personal note: I do not recommend diabetics eat more than 1 or 2 slices per day or eat this bread very often. However, it is an okay bread when you just have to have something a little sweet, a holiday bread, etc .  The pumpkin is good for you, the white whole-wheat flour adds a whole grain, and the walnuts are healthy. When I eat something like this, I always spread it with a little peanut butter.


Friday, July 12, 2013

VEGGIE CASSEROLE

5 medium carrots, sliced
1 medium onion, sliced
1 (10-oz) pkg frozen leaf spinach
3 tbsp butter
3 tbsp white whole-wheat flour
1 1/2 cups low-fat milk
1 cup shredded low-fat cheese
1/4 tsp salt
dash of freshly ground black pepper
1/2 cup buttered soft whole-grain bread crumbs

Cook the carrots and onion, just covered in water, in a saucepan until almost tender, 8 to 10 minutes; drain well.

Cook the spinach following package directions; drain well.

Melt the butter in a saucepan and blend in the flour using a whisk.  Gradually stir in the milk.  Cook, stirring until thick then remove from heat.  Add the cheese, salt, and pepper, stirring until the cheese melts.

Place half the spinach in an ungreased 1-quart casserole dish.  Cover spinach with half the carrots and half the onions; top with half the cheese sauce.  Repeat the layers and top with the buttered crumbs.

Bake casserole at 350 degrees for 15 to 20 minutes until browned and heated through.

Yield: 6 servings.

TUPPERWARE'S Christmas in July Sales Event

Hurry before these items are sold out.  Go to http://my.tupperware.com/lindacwilson to purchase these specials on line.  They are not available at parties.  Available only while supplies last.


Thursday, July 11, 2013

SHRIMP & CRAB SOUP

1 large red bell pepper, seeds and ribs removed
1 large green bell pepper, seeds and ribs removed
2 carrots
1 can (1 lb 12-oz) whole tomatoes, undrained
1 medium white onion, peeled
4 whole cloves
2 shallots, peeled
5 cups water, divided
2 cans (10 3/4-oz each) condensed chicken broth
1 1/2 cups chopped celery
1/2 tsp dried basil
1/8 tsp dried thyme
1/4 tsp turmeric
1 whole bay leaf
1/4 tsp dried red pepper flakes
1 tsp salt
1 lb unshelled fresh shrimp
1 can (7 3/4-oz) king crabmeat, drained & cartilage removed
1/4 cup fresh-squeezed lemon juice
1 tbsp chopped parsley

Cut the peppers into small pieces and slice carrots into thin coins.

In a small bowl, using a fork, crush the tomatoes and break into small pieces.

Stud the cloves into the onion; cut shallots into thin slices.

Put 3 cups of the water with the chicken broth in a large saucepan; bring to a boil over high heat.  When broth/water is at a full boil, add the peppers, carrots, tomatoes, clove studded onion, shallots, celery, basil, thyme, turmeric, bay leaf, and red pepper flakes.  Return to a boil, reduce the heat and simmer, uncovered, 30 minutes.

Meanwhile, cook the shrimp by putting the remaining 2 cups of water and the salt into a 2-quart saucepan.  Bring to a boil over high heat and add the shrimp.  Return to a boil then remove from heat.  Cover pan and let stand 3 minutes. Drain the shrimp, reserving 1 cup of the liquid.  Allow shrimp to cool until they are cool enough to handle.

Peel the shrimp and discard the shells.  Using a small sharp knife, slit the shrimp lengthwise down the center back.  Remove and discard the dark inner vein and rinse the shrimp to clean.

Add the shrimp, the reserve cooking liquid, crabmeat, and lemon juice to the soup.  Cook gently, uncovered for 10 minutes.

Before serving remove and discard the onion and add the parsley.  Season with salt if desired.





Wednesday, July 10, 2013

MICROWAVE EGG STUFFED TOMATOES

4 large firm tomatoes
1 carton (8-oz) egg substitute
1/2 tsp dried dill
4 tsp whole-grain bread crumbs

Cut the tops off the tomatoes and scoop out and save the pulp.  Chop approximately 1/3 of the pulp and discard remainder or save for another use.

Lightly spray a 1 1/2-quart microwavable bowl and add the egg substitute and dill; cover.  Microwave on high 2 to 3 minutes or until set but still slightly moist; stir halfway through cooking.

Stir the chopped pulp into the eggs.

Arrange the tomatoes on a large microwave-safe plate and spoon 1 teaspoon of the bread crumbs into each of the tomatoes.

Divide the egg mixture evenly among the tomatoes and cover.

Microwave on a turntable for 2 to 3 minutes or until heated through on high.

Top each tomato with a sprig of fresh dill, if desired.

Serve immediately.



Tuesday, July 9, 2013

SOUR CREAM APPLE TART

5 tbsp unsalted butter
3/4 cup graham cracker crumbs
1 1/2 tsp ground cinnamon, divided
1 1/3 cups reduced-fat sour cream
3/4 cup Splenda Granulated
1/2 cup white whole-wheat flour
2 large eggs*
1 tsp vanilla extract
5 cups coarsely chopped firm apples

Preheat oven to 350 degrees.

In a small saucepan, over medium heat, melt butter; stir in the cracker crumbs and 1/2 teaspoon of the cinnamon until well blended.

Press mixture firmly onto the bottom of a 9-inch springform pan.

Bake at 350 degrees for 10 minutes; remove from oven and set aside to cool.

In large mixer bowl, combine the sour cream, 1/2 cup of the Splenda, and 2 tablespoons plus 1 1/2 teaspoons of the flour.  Beat mixture at medium speed until well blended.  Beat in the eggs and vanilla until well blended.  Using a large silicone spatula, gently stir in the chopped apples; place mixture over the prepared crust.

Bake at 350 degrees for 35 minutes or just until the center is set.

Before serving, cut into 12 equal slices and make the following topping:

Preheat broiler.

Combine the remaining cinnamon, Splenda, and flour together in a small bowl.  Cut in the remaining butter with a pastry blender until mixture is coarse crumbs.  Sprinkle evenly over the tart.

Broil 3 to 4 minutes until topping is a golden brown.


Let stand about 15 minutes before serving.

*May substitute 1/2 cup egg substitute if desired.

Monday, July 8, 2013

CHICKEN ENCHILADA CASSEROLE

1 tsp canola or olive oil
1 cup chopped red onion
1 can (4-oz) diced mild green chilies
2 cans (10-oz each) mild enchilada sauce
3/4 lb chicken breast, cooked and shredded
2/3 cup sliced green onions
12 (6-inch) corn tortillas, divided
3/4 cup shredded Mexican-blend cheese
1/2 cup fat-free sour cream for serving, optional

Preheat oven to 350 degrees.
Lightly spray a 2 1/2-quart casserole dish with nonstick cooking spray.

Heat the oil in a large nonstick skillet over medium-high heat.  Add red onion and chilies; cook and stir 4 to 5 minutes or until the onion is tender.  Add the enchilada sauce, chicken, and green onions.

Place 4 of the corn tortillas in the bottom of the prepared casserole dish.  Spoon 2 cups of the chicken mixture over the tortillas.  Top mixture with 1/4 cup of the cheese.  Top with 4 more tortillas, 1 cup of the chicken mixture and another 1/4 cup of cheese.  Add the last tortillas, chicken, and cheese.

Cover dish and bake 20 minutes at 350 degrees.  Remove the cover and bake another 10 minutes until heated through.

Allow to stand 10 minutes before cutting to serve.

 

To serve, top with sour cream if desired.  Top with additional sliced green onions or a sprig of cilantro, if desired.

Sunday, July 7, 2013

BACON HASH BROWN CASSEROLE

We diabetics have to watch it when it comes to potatoes.  Since potatoes are one of my favorite foods I am always looking for ways I can enjoy them without spiking my blood sugar levels.  This recipe has 8 grams protein to 24 grams of carbs per serving.  That barely meets the recommended carb to protein ratio but that is good enough for me!

1 carton (16-oz) fat-free sour cream
1 can reduced-fat condensed cream of chicken soup
1/4 tsp garlic powder
2 tsp hot sauce
3/4 cup thinly sliced green onions
1 1/2 cups shredded reduced-fat cheese of your choice (I prefer Mexican Blend)
4 slices bacon, cooked crisp, drained, crumbled
1 bag (32-oz) frozen Southern-style hash brown potatoes, thawed

Preheat oven to 350 degrees.
Spray a 9 x 13-inch baking dish or pan and set aside.

Combine the sour cream, soup, garlic powder, and hot sauce in a very large mixing bowl.  When combined, add the onions, cheese, bacon, and potatoes.  Transfer mixture to the prepared baking dish.

Bake at 350 degrees for approximately 1 hour until casserole is bubbly and heated through.

Yield: 12 servings

Saturday, July 6, 2013

ALMOND BUTTER

Make your own tasty Almond Butter to use in place of peanut butter for a change.

3 cups slivered almonds, toasted
1 tsp salt

Place the almonds and salt in a food processor and process until the mixture has a buttery consistency.

Serve on whole-grain crackers, whole-grain bagels, rice cakes, use as a substitute for peanut butter in baking, etc.

May be stored in an airtight container or jar and kept in the refrigerator.

Friday, July 5, 2013

QUESADILLAS CASSEROLE

1 can (16-oz) refried beans
1 can (8-oz) tomato sauce
1 can (4-oz) chopped green chilies
1 tsp ground cumin
1 tsp chili powder
1 tsp dried onion flakes
1 tsp garlic powder
4 8-inch whole-grain flour tortillas
Vegetable cooking spray
2 cups shredded cheddar cheese, divided

Preheat oven to 350 degrees.
Spray an 8-inch round cake pan with nonstick cooking spray.

In a small bowl combine the beans, tomato sauce, chilies, cumin, chili powder, onion flakes, and garlic powder.

Place one of the tortillas in the prepared pan and spread a fourth of the bean mixture over the tortilla.  Repeat process with a second tortilla and another fourth of the bean mixture.  Sprinkle half of the shredded cheese over all.  Repent the process with the third tortilla and another fourth of the bean mixture.  Repeat with the last tortilla, the remaining bean mixture and the last cup of the cheese.

Bake at 350 degrees for approximately 35 minutes or until heated through and the cheese is bubbly.

Thursday, July 4, 2013

FRESH APPLE-CHERRY RELISH

This recipe is one that should be eaten with a lean protein such as a chicken breast, small steak, pork chop, etc.  This recipe itself contains less than 1 gram of protein and 20 grams of carbs per serving.

3 cups diced Granny Smith apples (do not peel)
1/2 cup dried cherries
1/4 cup pineapple juice
1 tbsp fresh lemon juice
1 tbsp fresh grated ginger
1/4 tsp ground cinnamon
1/8 tsp ground nutmeg

Combine all ingredients in a medium bowl; toss gently until well blended.

Yield: 6 servings

Note: Diabetic exchange = 1 fruit

Wednesday, July 3, 2013

SPINACH-NUT PILAF

2 cups hot cooked brown rice
1 1/2-oz slivered almonds
2-oz fresh spinach
1 tbsp extra-virgin olive oil
1 tsp dried basil leaves
1/2 tsp salt
1/4 tsp red pepper flakes

Place the hot rice in a large bowl; add remaining ingredients and toss gently but thoroughly until the spinach is slightly wilted.
Yield: 6 servings
Per serving: 142 calories, total fat (sat 1 g) 8g, protein 3 g, carbs 16 g

Monday, July 1, 2013

BROCCOLI-BLUE CHEESE SALAD

4 cups fresh broccoli florets, blanched and cut into bite-size pieces
1/2 cup chopped red onion
3 tbsp reduced-fat olive oil vinaigrette
dash of red pepper flakes, optional
1-oz crumbled blue cheese

In a medium bowl combine the broccoli florets, onion, vinaigrette, and red pepper flakes, if using; toss gently to coat well.  Gently stir in the cheese.


Yield: 4 to 6 servings.