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, September 30, 2014

DILLED CARROTS

3/4 cup low-fat chicken broth
1 lb carrots, cut into 2-inch strips
1 cup sliced celery
2 tbsp sliced green onion
2 tbsp Splenda Granulated (or equal amount of your choice of sweetener)
3/4 tsp dried dill
1 can (8-oz) sliced water chestnuts, drained
1 tbsp chopped fresh parsley or 1 tsp dried parsley flakes
1 sprig fresh dill for garnish, if desired

Bring the broth to a boil in a large saucepan.

Add the carrots, celery, onion, Splenda, dill, and water chestnuts to the boiling broth; cover and reduce heat to medium. Cook for 10 to 15 minutes, stirring occasionally) or until the carrots are crisp-tender. Drain and sprinkle the parsley over all.

Garnish with a sprig of fresh dill, if desired.


Monday, September 29, 2014

RIB EYE STEAKS WITH GARLIC AND ONION

4 (4-oz each) ribeye steaks
1 tbsp unsalted butter
2 tbsp olive or coconut oil
1 large red onion, chopped
3 garlic cloves, crushed
1/3 cup beef broth
2 tbsp jarred horseradish
3/4 tsp salt
1/2 tsp freshly ground black pepper

Using paper towels, pat steaks dry.

Heat large skillet over medium-high heat; add steaks and cook for 5 minutes per side for medium (adjust time to suit your taste).  Remove from pan and keep warm.

Add the butter and oil to the skillet and stir to blend. Add the onion and garlic; saute 5 minutes or until onion is tender and pan juices are almost evaporated. Using a slotted spoon, remove onion and garlic from the pan.

Add the beef broth to the skillet and cook, stirring constantly, for a couple of minutes to reduce the sauce.

Return the onion and garlic to the skillet; add the horseradish, salt and pepper. Heat to a serving temperature.

To serve, spoon the onion mixture over the steaks.


Saturday, September 27, 2014

LEMON-POPPY SEED-ZUCCHINI BREAD

This recipe makes 3 mini loaves. They are perfect for gifting or just make up the three and freeze 2 for use later. After all, we know we diabetics should not overindulge!

1/2 cup butter, softened
1 cup Splenda granulated
1/3 cup granulated sugar (use Splenda if you have a serious blood sugar problem)
3 large eggs
1 cup white whole-wheat flour
1/2 cup garbanzo bean flour (use an additional amt of whole-wheat if you don't have this flour)
1/2 tsp salt
1/8 tsp baking soda
1/2 cup sour cream
1 cup shredded zucchini
1 tbsp lemon zest
2 tsp poppy seeds

Preheat oven to 325 degrees.
Grease and flour 3 5 x 3-inch mini baking pans (disposable aluminum foil pans work great for gifting and for freezing).

In large mixer bowl, beat the butter at medium speed of electric mixer until creamy. Gradually and the Splenda and sugar, beating until light and fluffy. Add the eggs, one at a time, beating after each just until blended.

In a separate bowl, stir together the flours, salt, and baking soda. Add flour mixture to the butter mixture alternately with the sour cream, beginning and ending with flour. Beat at low speed just until blended after each addition. Stir in the zucchini, lemon zest, and poppy seeds.

Spoon about 1 1/3 cups of batter into each prepared pan.

Bake at 325 degrees for 40 to 45 minutes or until a wooden toothpick inserted in the center comes out clean. Cool in the pans on a wire rack for 10 minutes before removing from pans (if doing so). Cool completely before cutting.


Note: This is a recipe I got from a Southern Living Magazine a few years ago and changed it to a diabetic-friendly recipe.

Friday, September 26, 2014

SWISS CHICKEN QUICHE

1 (9-inch) unbaked pie shell
2 cups cubed cooked chicken (or turkey)
1 cup shredded Swiss cheese
2 tbsp whole-wheat flour
1 tbsp chicken instant bouillon
1 cup low-fat or fat-free milk
3 large eggs, beaten
1/4 cup chopped onion
2 tbsp chopped green bell pepper
2 tbsp chopped pimiento

Preheat oven to 425 degrees.

Bake pastry shell for 8 minutes at 425 degrees; remove from oven and lower oven temperature to 350 degrees.

In a medium mixing bowl, toss the cheese with the flour and bouillon then add the remaining ingredients; mix well.

Pour mixture into the pastry shell and bake at 350 degrees for 40 to 45 minutes or until set.

Let stand for 10 minutes before cutting to serve.

Leftovers should be refrigerated.


Thursday, September 25, 2014

CHICKEN CAESAR SALAD

4 (1 lb total) skinless boneless chicken breasts
1 head romaine lettuce
1 lemon, juiced
2 hard-boiled eggs, peeled and chopped
1/2 tsp freshly ground black pepper
1/4 cup shredded Parmesan cheese
1 cup whole-grain croutons

Dressing:
2 garlic cloves
1/4 cup olive oil
1/4 cup grated Parmesan cheese
1 tbsp Worcestershire sauce
1/4 tsp dry mustard
1/2 tsp salt
1 egg
2 tbsp lemon juice

Preheat broiler.

Make dressing by processing the garlic, oil, cheese, Worcestershire sauce, mustard, and salt in a blender for 15 seconds. Add the egg and lemon juice and process until smooth.

Broil the chicken around 15 minutes or until the juices run clear when meat is pierced. Remove from oven to a cutting board; cut into bite-size pieces and set aside.

Wash lettuce and pat dry. Tear into large pieces and place in a large salad bowl. Squeeze the lemon juice over the lettuce and toss lightly.

Add the eggs, chicken, pepper, and dressing to the lettuce; toss lightly. Sprinkle the shredded Parmesan cheese and the croutons over the salad before serving.

Yield: 4 servings.




Tuesday, September 23, 2014

SAUSAGE BALLS

Note: These sausage balls are appetizers. A diabetic should not make a meal of them.

2 cups low-fat biscuit baking mix (such as Bisquick)
1 lb hot pork sausage (spice is good for diabetics)
1 cup shredded low-fat cheddar cheese

Preheat oven to 350 degrees.

Mix all ingredients together in a mixing bowl using your hands. Shape into 36 appetizer-size balls.

Place the balls on a wire rack on a cookie sheet with sides (This allows the fat to drip out). Bake at 350 degrees for 20 minutes.

Note: These sausage balls freeze well.


Monday, September 22, 2014

BAKED ACORN SQUASH STUFFED WITH APPLES

4 medium-size acorn squash
Salt
1 can (1.25-lb) sliced apples packed in water
1/2 cup Splenda Brown Sugar Blend, packed
Dash of ground nutmeg
1/2 tsp ground cinnamon

Preheat oven to 350 degrees.
Lightly grease an oblong cookie sheet in 1-inch sides; set aside.

Wash squash and cut in half lengthwise. Using a small spoon, scoop the seeds and membranes from the squash halves and discard.

Place the squash halves, cut side down, into the prepared pan. Add 1/2 cup water and cover the pan tightly with aluminum foil.

Bake squash for 45 minutes at 350 degrees. When squash is done it witll be tender and a fork can easily pierce the skin.

Increase the oven temperature to 425 degrees. Using a slotted spoon and a large fork, remove squash from the pan and discard the accumulated liquid. Return the squash to the pan, this time cut sides up. Lightly sprinkle some salt into each squash.

Drain the apples well and place in a bowl. Sprinkle with about 2/3 of the Splenda blend and toss until the apples are coated. Spoon the mixture evenly into the squash cavities. Sprinkle with the remaining Splenda, nutmeg, and cinnamon.

Return squash to the oven and bake until the apples are hot and glazed, about 10 to 15 minutes. If some of the glaze drips onto the pan, spoon back over the apples before serving.


Thursday, September 18, 2014

HOMEMADE HOT CHOCOLATE MIX

3 cups low-fat dry powdered milk
1/3 cup unsweetened cocoa powder
1 cup Splenda granulated (or your favorite sugar substitute)

Put all ingredients in a mixing bowl and mix together well. Place in air-tight jars or canisters for gift-giving or personal use.

Directions for use: Use 6 level tablespoons to each cup of hot water. For a richer drink add some whipped cream (if that won't mess up your blood sugar) and sprinkle with cinnamon. Or add a cinnamon stick for stirring.

Note: Cinnamon is a great blood sugar stabilizer.

Note: File photo

MANHATTAN CLAM CHOWDER

This recipe was sent to me by Everyday Diabetic Recipes who got it from Mr. Food. One serving has a good carb to protein ratio for diabetics - 22 g carbs to 9 1/2 g protein. I won't be trying it as I don't like clam chowder but I thought some of you might enjoy it.

  • 2 tablespoons vegetable oil
  • 1 large onion, chopped
  • 2 ribs celery, chopped
  • 2 medium carrots, peeled and chopped
  • 2 medium potatoes, peeled and diced
  • 2 (14-1/2-ounce) cans diced tomatoes, undrained
  • 2 (10-ounce) cans baby clams, undrained
  • 2 (8-ounce) bottles clam juice
  • 2 tablespoons real bacon bits
  • 1 teaspoon dried thyme
What To Do:
  1. In a 6-quart soup pot, heat oil over medium heat until hot but not smoking. Add onion, celery, and carrots and saute 5 to 7 minutes, or until onions are tender, stirring frequently.
     
  2. Add remaining ingredients and bring to a boil. Reduce heat to low and simmer 50 to 55 minutes, or until potatoes are fork-tender. Ladle into bowls and serve. Garnish each bowl with a sprig of fresh parsley if desired.



Wednesday, September 17, 2014

SPINACH AND MUSHROOMS

2 tbsp olive or coconut oil
1/2 lb sliced fresh mushrooms
2 garlic cloves, minced
2 lb fresh baby spinach leaves
1/4 tsp salt
1/4 tsp freshly ground black pepper
1/3 cup grated Parmesan cheese

Heat the oil in a large skillet over medium to medium-high heat. Add the mushrooms and garlic to the skillet and cook, stirring, until mushrooms are tender.

Add the spinach to the skillet and cook, stirring, over medium heat for 4 to 5 minutes until the spinach has wilted but color is still bright.

Stir in the salt and pepper.

Sprinkle cheese overall.


Tuesday, September 16, 2014

LEMON CHICKEN PICCATA

3 large lemons
4 (1 lb total) boneless skinless chicken breast halves
1/4 cup mayonnaise
1 cup (approx 22) Ritz-type cracker crumbs
2 tbsp olive or coconut oil
2 tsp chopped fresh parsley
1/2 cup chicken broth
1 tbsp butter

Cut 1 lemon in half and then cut 4 thin slices from one of the halves; set aside. Squeeze the juice from the remaining lemons.

Coat the chicken with the mayonnaise then coat with the cracker crumbs.

Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 5 minutes per side. Chicken should be golden brown on both sides and cooked through. Transfer to a platter and cover to keep warm.

Using a paper towel, wipe up any crumbs from the skillet; add the lemon juice and brothto the skillet. Cook mixture on medium-high for 6 to 8 minutes or until slightly reduced; stir occasionally during cooking. Add the butter and the reserved lemon slices; cook and stir over low heat for 3 to 4 minutes until butter is melted and lemons are heated through.

To serve, pour the sauce over the chicken and sprinkle with the chopped parsley.


Sunday, September 14, 2014

STIR AND SERVE GREEN BEANS WITH ORANGE ZEST

3 lbs fresh green beans, trimmed
Salt and pepper to taste
2 tbsp olive or coconut oil
3 garlic cloves, sliced very thin
1 cup fresh basil leaves, thinly sliced
1/2 cup fresh mint leaves, finely chopped
2 tsp freshly grated orange peel

Heat a large saucepot with 7 to 8 quarts of water to a boil. Add 1 tablespoon salt and the green beans; cook 8 to 10 minutes or until crisp-tender, stirring occasionally. Drain and thoroughly rinse with cold water until no longer hot. Drain well. (At this stage beans can be stored in an airtight container in the refrigerator for up to 2 days with the following finishes just before serving.)

In a large saucepot heat the oil over medium heat.  Add the garlic and cook for 1 minute while stirring. Add the green beans, 3/4 teaspoon of salt and 1/4 teaspoon of freshly ground black pepper. Cook 3 to 5 minutes or until the beans are heated through, stirring often.

Remove beans for the heat and stir in the basil, mint, and orange peel.

My version of an old Good Housekeeping recipe.





Friday, September 12, 2014

SURPRISE MEATBALLS AND SPAGHETTI

1 lb extra-lean ground beef
1 pkg (10-oz) frozen chopped spinach, thawed and very well drained
1/3 cup seasoned dry bread crumbs
2 garlic cloves, minced
1 egg
1 cup low-fat shredded Italian cheese blend
3 tbsp grated Parmesan cheese, divided
1/2 lb whole-wheat spaghetti, uncooked, broken in half
24-oz spaghetti sauce (read labels for low sugar content)

Preheat oven to 375 degrees.

In a mixing bowl, mix together the beef, spinach, bread crumbs, garlic, egg, 3/4 cup of the shredded cheese, and 2 tablespoons of the Parmesan cheese.  Shape mixture into 18 meatballs using approximately 2 tablespoons for each meatball.

Place meatballs on a large baking pan that has been lightly sprayed with nonstick cooking spray and bake at 375 degrees for 15 minutes or until done through.

Meanwhile, cook the spaghetti as directed on the package and heat the sauce in a saucepan.

Drain the spahetti and place on a serving platter.  Stir the meatballs into the sauce and spoon over the spaghetti. Sprinkle the remaining cheeses over all.




Thursday, September 11, 2014

CRUSTLESS PUMPKIN PIE

1 can (15-oz) pumpkin
1/3 cup Splenda Granulated
1 tbsp honey, optional
1 1/2 tsp pumpkin pie spice
2 eggs, lightly beaten
1 tsp vanilla extract
3/4 cup fat-free evaporated milk

Preheat oven to 350 degrees.
Lightly grease an 8-inch springform pan; set aside.

In a medium mixing bowl combine the pumpkin, Splenda, honey, and pumpkin pie spice. Add the eggs and vanilla extract; beat lightly just until combined. Gradually stir in the milk.

Pour the mixture into the prepared springform pan.

Bake at 350 degrees for 45 to 50 minutes or until the center appears set when gently shaken.  Remove from oven and cool on a wire rack for 1 hour. Cover and chill for at least 2 hours but up to 24 hours before cutting to serve.

To serve, loosen from sides of pan by running a thin metal spatula or knife around the edge; remove sides of pan.

Cut pie into 8 wedges to serve. Top each wedge with a dollop of sugar-free frozen whipped topping, thawed and sprinkled with cinnamon, if desired.



































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Wednesday, September 10, 2014

CHERRY-ALMOND CHEESECAKE BARS

2/3 cup white whole-wheat flour
2/3 cup quick-cooking oats
1 1/2 tbsp firmly packed Splenda Brown Sugar Blend
2 tbsp finely chopped raw almonds
1/4 cup butter
2 bricks (8-oz each) Neufchatel (reduced-fat) cream cheese
1/3 cup Splenda Granulated
2 tsp vanilla extract
1/4 tsp almond extract
4 eggs, lightly beaten
1/3 cup finely chopped dried cherries

Preheat oven to 350 degrees.
Grease an 8-inch square baking pan; set aside.

In a medium bowl, stir together the flour, oats, Splenda Brown Sugar Blend, and almonds. Using a pastry cutter or two butter knives, cut in the butter until the mixture resembles coarse crumbs. Press mixture onto the bottom of the prepared pan and bake at 350 degrees for 12 minutes.

Meanwhile, in a medium mixer bowl, beat the Neufchatel cheese, Splenda granulated, and the extracts with an electric mixer on medium speed.  Beat until light and fluffy. Gradually add the eggs, beating on low speed just until combined.  Stir in the cherries and spread the mixture over the crust.

Bake at 350 degrees for 25 to 35 minutes until the cream cheese layer is set.  Cool completely in the pan on a wire rack.

Cover and chill at least 2 hours but up to 24 hours before cutting to serve. May top each serving with a dollop of sugar-free Cool Whip, thawed, and an almond slice if desired.

This dessert should be kept refrigerated.

Tuesday, September 9, 2014

SOUTHWESTERN BEEF & BEAN BURGER WRAPS

I got this recipe today from Diabetic Connect.

  • 12 ounces 93%-lean ground beef
  • 1 cup refried beans
  • 1/2 cup chopped fresh cilantro
  • 1 tablespoon chopped pickled jalapenos
  • 1 avocado, peeled and pitted
  • 1/2 cup prepared salsa
  • 1/8 teaspoon garlic powder
  • 4 whole-wheat tortillas, warmed (see Tip)
  • 2 cups shredded romaine lettuce
  • 1/2 cup shredded pepper Jack cheese
  • 1 lime, cut into 4 wedges
  1. Position oven rack in upper third of oven; preheat broiler. Coat a broiler pan with cooking spray.
  2. Gently combine ground beef, beans, cilantro and jalapenos in a medium bowl (do not over mix). Shape into four 5-by-2-inch oblong patties and place on the prepared pan.
  3. Broil the patties until an instant-read thermometer inserted into the center reads 165°F, 12 to 14 minutes.
  4. Meanwhile, mash together avocado, salsa and garlic powder in a small bowl.
  5. Place tortillas on a clean work surface. Spread each with the guacamole, then sprinkle with lettuce and cheese. Top each with a burger and roll into a wrap. Serve immediately, with lime wedges.
Tip: To warm tortillas: Wrap in foil; bake at 300°F until steaming, about 5 minutes. Or wrap in barely damp paper towels and microwave on High for 30 to 45 seconds.
  • Calories - 455
  • Carbohydrates - 42g
  • Saturated Fat - 6g
  • Protein - 28g
  • Sodium - 716mg
  • Dietary Fiber - 9g

Thursday, September 4, 2014

VANILLA MOUSSE CHEESECAKE

Now that I am diabetic I am always reworking recipes to come up with diabetic versions. This is one such project.

Preheat oven to 325 degrees.

1 1/2 cups sugar-free vanilla wafer crumbs
2 tbsp butter, melted
1 tbsp coconut oil, melted

Mix the crumbs, butter and oil together and press onto the bottom of a 9-inch springform pan.

1 pkg (8-oz) cream cheese, softened
3 pkg (8-oz each) reduced-fat cream cheese
1 cup Splenda granular, divided
1 tbsp + 1 tsp vanilla extract, divided
3 large eggs
1 carton (8-oz) sugar-free frozen whipped topping, thawed
Fresh berries for garnish, if desired

Beat the cream cheese with 2 of the reduced fat cream cheese, 3/4 cup of the Splenda, and 1 tablespoon of the vanilla extract until mixture is well blended.  Add the eggs, one at a time, mixing on low speed after each, just until blended.  Pour mixture over the crust.

Bake cheesecake 50 to 55 minutes or until the center is almost set. Run a knife around the rim of the pan to loosen the cake; cool completely in the pan.

Beat the remaining reduced-fat cream cheese, remaining Splenda, and the teaspoon of vanilla extract in a large bowl until well blended. Whisk in the thawed whipped topping. Spread the mixture over the cheesecake.

Refrigerate for at least 4 hours before removing the rim of pan to sliced and serve cake.  Garnish with the fresh berries, if desired.



Tuesday, September 2, 2014

BAKED ASIAN CHICKEN THIGHS

As those who follow my blogs know, I do not ever under any circumstances eat chicken. However, many of you love chicken and request chicken recipes. I recently got this recipe from Kraft foods. Most diabetics should be able to eat this chicken so I am posting it for you today.

1/3
cup  KRAFT Asian Toasted Sesame Dressing
2
Tbsp.  PLANTERS Creamy Peanut Butter
2
Tbsp.  lite soy sauce
1/2
tsp.  crushed red pepper
6
 bone-in skinless chicken thighs (2 lb.)
1/2
lb.  baby bok choy, cut crosswise in half
1
 yellow onion, sliced
1
 red pepper, cut into strips
1
Tbsp.  minced gingerroot
3
cups   hot cooked long-grain brown rice
1
 green onion, sliced
3
Tbsp.  chopped PLANTERS Dry Roasted Peanuts

HEAT oven to 350°F.
COMBINE first 4 ingredients; reserve for later use. Cook chicken in large ovenproof skillet sprayed with cooking spray on medium heat 5 min. or until evenly browned, turning after 3 min. Remove chicken from skillet; cover to keep warm.
ADD bok choy, yellow onions and peppers to skillet; cook on medium-high heat 3 min., stirring frequently. Stir in ginger; cook 30 sec. Return chicken to skillet. Add reserved dressing mixture; cover.
BAKE 25 min. or until chicken is done (165ºF). Serve over rice, topped with green onions and nuts.

Monday, September 1, 2014

GRILLED PORK CHOPS WITH BASIL-GARLIC RUB

4 bone-in rib pork chops, 3/4-inch thick
2 garlic cloves, peeled
1 cup fresh basil leaves, packed
2 tbsp lemon juice
2 tbsp extra-virgin olive oil
1 tsp sea salt
1/2 tsp freshly ground black pepper

With food processor running, drop garlic through the feed tube to mince. Stop machine and add the basil; process until chopped.  Add the juice, oil, salt and pepper; process to make a thin, wet rub.

Spread the basil-garlic mixture on both sides of the pork chops; let stand 15 to 30 minutes.

Prepare grill to a medium-hot fire. Brush grate with oil and grill the pork chops over direct heat, turning once, until of desired doneness. Internal temperature should reach at least 145 degrees.

Allow chops to stand for 3-4 minutes before serving.