CITRUS PUNCH

1 pkg (4-serving size) sugar-free orange gelatin
1/2 gallon sugar-free orange sherbet
2 bottles (2 liter size) sugar-free ginger ale, chilled
1 orange cut into thin slices for garnish, if desired
Extra scoops of sherbet to float on top, if desired

Mix the dry gelatin and the sherbet together until gelatin is dissolved. Pour into a punch bowl and stir in the chilled ginger ale.

Garnish with the thin oranges slices or sherbet, if desired.

Yield: Approximately 20 servings

file photo

NUTRITIONIST APPROVED CHILI RECIPE FOR DIABETICS

This recipe is one I received from Diabetic Connect. They suggest serving with topping options of reduced-fat sour cream, grated cheddar cheese, scallions or green onions, and diced tomatoes. Serve with whole-grain tortillas, warmed.

• 1 pound beef round, trimmed and cut into 1/2-inch chunks
• Salt & freshly ground pepper, to taste
• 1 1/2 tablespoons canola oil, divided
• 3 onions, chopped
• 1 green bell pepper, seeded and chopped
• 1 red bell pepper, seeded and chopped
• 6 cloves garlic, minced
• 2 jalapeno peppers, seeded and finely chopped
• 2 tablespoons ground cumin
• 2 tablespoons chili powder
• 1 tablespoon paprika
• 2 teaspoons dried oregano
• 12 ounces dark or light beer
• 1 28-ounce can diced tomatoes
• 8 sun-dried tomatoes, (not packed in oil), snipped into small pieces
• 2 bay leaves
• 3 19-ounce cans dark kidney beans, rinsed
• 1/4 cup chopped fresh cilantro
• 2 tablespoons lime juice
• 1. May cover and refrigerate for up to 2 days or freeze for up to 2 months.
  2. 12 servings, 1 cup each
  3. Season beef with salt and pepper. Heat 1 1/2 teaspoons oil in a Dutch oven over medium-high heat. Add half the beef and cook, stirring occasionally, until browned on all sides, 2 to 5 minutes. Transfer to a plate lined with paper towels. Repeat with another 1 1/2 teaspoons oil and remaining beef.
  4. Reduce heat to medium and add remaining 1 1/2 teaspoons oil to the pot. Add onions and bell peppers; cook, stirring frequently, until onions are golden brown, 10 to 20 minutes. Add garlic, jalapenos, cumin, chili powder, paprika and oregano. Stir until aromatic, about 2 minutes.
  5. Add beer and simmer, scraping up any browned bits, for about 3 minutes. Add diced tomatoes, sun-dried tomatoes, bay leaves and reserved beef. Cover and simmer, stirring occasionally, until beef is very tender, 1 1/2 to 2 hours.
  6. Add beans; cook, covered, stirring occasionally, until chili has thickened, 30 to 45 minutes. Remove bay leaves. Stir in cilantro and lime juice. Adjust seasoning with salt and pepper.
  7. Servings
     12
     Per serving
     250 Calories
     31g Carbohydrates
     5g Fat
     1g Saturated Fat
     2g Monounsaturated Fat
     18g Protein
     28mg Cholesterol
     11g Dietary Fiber
     582mg Potassium
     490mg Sodium
     0g Added Sugars
     1 starch
     1 1/2 vegetable
     2 1/2 lean meat Exchanges
     1 1/2 Carbohydrate Servings
     52 mg vitamin c (90% dv)
     38% dv fiber
     35% dv vitamin a
     4 mg iron (20% dv).
  
  
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BAKED PARMESAN PORK CHOPS

This recipe was given to me by a friend. She credits it to Janet's Appalachian Kitchen. I have made a minor adjustment to make it diabetic-friendly.

Parmesan Baked Pork Chops 

4 boneless pork chops
1 T. olive oil
1 C. parmesan cheese
1 C. Italian bread crumbs (use whole-grain bread crumbs and mix in Italian seasoning)
1 tsp. pepper
1 tsp. garlic powder
Nonstick olive oil cooking spray

On a plate combine the last 4 ingredients. Rub the pork chops with olive oil and then dip (coat) each one in the cheese mixture. Press the mixture over the pork chops to make sure they are well covered in it. Line a pan with tin foil and spray with cooking spray. Place the pork chops on the pan and bake at 350 degrees for 40-45 minutes.

HEALTHY CARROT AND OAT MUFFINS

Please note: This recipe contains a small amount of honey per muffin. You know your blood sugar so you make the decision whether or not to eat these. They should be fine for most diabetics.

3/4 cup white whole-wheat flour
2 tsp baking powder
1/2 tsp baking soda
1 tsp pumpkin pie spice
2 tbsp wheat germ
1/2 tsp salt
1 cup grated carrots
1/2 cup raisins, optional
1 egg, slightly beaten
1 cup low-fat or fat-free milk
1/4 cup olive or coconut oil
1/4 cup honey
1 1/2 cups dry oats

Preheat oven to 400 degrees.
Line 12 muffin cups with paper liners; set aside.

In a large mixing bowl, combine the flour, baking powder, baking soda, spice, wheat germ, salt, carrots, and raisins- if using; set aside.

In another bowl, combine the egg, milk, oil, honey and oats; stir well and let stand 3 minutes.

Make a well in the center of the flour mixture. Add the oat mixture to the well and stir just until all is moistened.

Spoon mixture into the prepared muffin pans, filling each 3/4 full.

Bake muffins at 400 degrees for 18 to 20 minuts. Remove from oven and cool on a wire rack.

Note: File Photo

BAKED GARLIC PARMESAN CHICKEN BREASTS

This is a recipe I saw on Luna recipes (they thanked kitchme) and tweeked to make it diabetic-friendly. If you follow my blogs you know I won't eat it but I know all you chicken-eaters out there will like it. (As will my family!)

2 tbsp olive oil
1 to 2 garlic cloves, minced
1 cup dry whole-grain bread crumbs
2⁄3 cup parmesan cheese, grated
1 tsp dried basil
1⁄4 tsp freshly ground black pepper, plus more for seasoning the chicken
6 boneless, skinless chicken breast, halves
lightly salt, to taste

1. Preheat oven to 350 degrees F (175 degrees C). Lightly grease a 9 x 13 inch baking dish.

2. In a shallow dish, blend olive oil and garlic. In a separate shallow dish, mix bread crumbs, parmesan cheese, basil, and 1/4 teaspoon black pepper. Season each chicken breast with salt and black pepper, dip it in the oil mixture, and then in the bread crumb mixture. Arrange coated chicken breasts in the prepared baking dish and top with any remaining bread crumb mixture.

3. Bake for 30 minutes or until chicken is no longer pink and juices run clear.

   

HOT BACON AND ONION PASTA SALAD

1 lb whole-grain rotini
1 large onion
1 garlic clove
1 lb bacon
1/2 cup vinegar
1/2 cup Splenda granulated
1/2 cup prepared mustard

Cook rotini as directed on the package; drain well.

While rotini cooks fry the bacon crisp and drain on paper towels. Reserve enough of the bacon drippings to saute the onion and garlic together in the pan.  When the onions are transparent, reduce the heat under the skillet and add the vinegar, mustard, and Splenda; stir to mix well. Remove from heat.

Crumble the drained bacon into the skillet mixture.

In a heatproof bowl, toss the pasta with the cooked dressing mixture.

Serve this dish warm.

Sorry, no photo.

AMBROSIA PUDDING

I have been posting several dessert recipes lately. I want diabetics to realize that as we approach the upcoming holidays they, too, can enjoy a tasty dessert. If you are invited to a dinner or party, always offer to bring a dessert. By doing that you will know there is a dessert you can enjoy. The desserts on this blog are so tasty no one will even know they are diabetic desserts unless you tell them! As a word of caution, though, let me remind you not to overindulge. Portion control is the key to your success!

1 pkg (4 serving size) sugar-free instant lemon-flavored pudding mix
2 cups cold fat-free milk
1/2 tsp grated orange peel
1/2 cup diced fresh orange sections
2/3 cup unsweetened flaked coconut

Prepare pudding mix with the milk as directed on the package.  Fold in the orange peel and orange sections plus the coconut.

Pour into a serving dish or into 6 individual dessert dishes and chill.

Yield: 6 servings.

Note: File Photo

BUTTERMILK PIE

Remember that diabetics have to watch their portions. Only 1 slice a day, no cheating.

1 9-inch sugar-free unbaked pie shell
3 large eggs
1 1/4 cups Splenda Granulated
3 tbsp white whole-wheat flour
1/4 tsp ground nutmeg
1/4 tsp ground cinnamon
1 cup fat-free or low-fat buttermilk
1/3 cup butter, melted
1 tsp vanilla extract

Preheat oven to 400 degrees.

In a large mixer bowl, beat the eggs; add the Splenda, flour, nutmeg and cinnamon and mix well.  Beat in the buttermilk, butter, and vanilla; pour into the pastry shell.

Bake for 10 minutes at 400 degrees then reduce oven temperature to 325 degrees and bake another 35 minutes or until a knife inserted near the center comes out clean.

Cool before cutting.

Garnish with some fresh fruit, if desired.

Leftovers should be refrigerated.

BEEF ENCHILADAS

Don't get carried away here, watch your portion size. This recipe should be okay for most diabetics occasionally.

Note: This recipe is one I got from the Brown Eyed Baker but it was adapted from America's Best Test Kitchens 2008. I have changes to make it more diabetic-friendly.

3 cloves garlic, minced
3 tablespoons chili powder
2 teaspoons ground cumin
2 teaspoons ground coriander
1 teaspoon Splenda Granulated
1 teaspoon salt
1¼ pounds boneless chuck steaks, trimmed of fat
1 tablespoon olive oil
2 yellow onions, finely chopped
1 (15-ounce) can tomato sauce
½ cup water
4 ounces Monterey Jack cheese, shredded, divided
4 ounces low-fat sharp cheddar cheese, shredded, divided
⅓ cup chopped fresh cilantro
¼ cup chopped canned pickled jalapeños
12 (6-inch) corn tortillas

1. In a small bowl, stir together the garlic, chili powder, cumin, coriander, sugar and salt.

2. Heat the oil in a Dutch oven over medium-high heat until shimmering. Sprinkle the meat with salt and cook until browned on both sides, about 6 to 8 minutes. Remove the meat to a plate.

3. Reduce the heat to medium, add the onions to the pot and cook until golden brown, about 5 minutes. Stir in the garlic mixture and cook until fragrant, about 1 minute. Add the tomato sauce and water and bring to a boil. Return the meat and any accumulated juices to the pot, cover, reduce the heat to low, and simmer until the meat is tender and can be broken apart easily, about 1½ hours.

4. Preheat oven to 350 degrees F.

5. Strain the beef mixture over a medium bowl. Transfer the meat and any other solids to a separate medium bowl and break the beef into small pieces. Mix together with half of the shredded cheeses, the cilantro and the jalapeños.

6. Spread ¾ cup of the sauce in the bottom of a 9x13-inch baking dish. Microwave the tortillas according to package directions to soften. Spread about ⅓ cup of the beef mixture down the center of each tortilla, roll up tightly, and place in the baking dish seam-side down. Pour the remaining sauce evenly over the enchiladas and spread to ensure that all of the ends are covered in sauce.

7. Sprinkle the remaining cheese over top of the enchiladas, cover the baking dish with foil and bake for 25 minutes. Remove the foil and continue to bake until the cheese browns slightly, 5 to 10 minutes. Leftovers can be stored in an airtight container in the refrigerator for up to 3 days.

Make-Ahead: The beef filling and sauce can be prepared through step #5 and refrigerated in separate containers for up to 2 days. Prepare the rest of the recipe as directed, increasing the covered baking time by 5 minutes.

(Recipe adapted from The Best of America's Test Kitchen 2008)