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, October 29, 2014

DIABETIC EGG SANDWICH

Diabetics should never go without eating breakfast. Even more important is that it be a healthy breakfast, not a doughnut with a cup of coffee! Here is a quick, easy, healthy breakfast sandwich for anyone but especially diabetics.

1 whole-wheat English muffin
Butter-flavored cooking oil spray
1 large egg
1/2-oz ham
1 tbsp shredded low-fat sharp cheddar cheese, optional
2 tomato slices

Toast the English muffin.

While muffin toasts, spray a skillet with nonstick cooking spray and cook the egg until firm.* Heat ham in skillet, if desired.

Sprinkle the cheese on the bottom half of the muffin. Top cheese with the egg, ham, and tomato slices. Place top of muffin over tomato slices to make sandwich.

Quick, easy, healthy and you are ready to start your day!

*Using an egg ring will give you a perfectly round egg. Otherwise fold egg over to fit muffin.


Yield: 1 sandwich = 245 calories, 29 g carbs, 17 g protein, 

Tuesday, October 28, 2014

ENERGY BARS

  • Note: These bars contain honey but should be okay for most diabetics.

  • 1 1/2 cups old-fashioned rolled oats
  • 1/2 cup cooked quinoa, cooled
  • 1/4 cup whole flax meal
  • 3 tablespoons chia seeds
  • 1/4 cup sugar-free chocolate chips
  • 1/4 cup chopped peanuts
  • 1 large egg white
  • 1/2 cup honey
  • 1/2 cup peanut butter
  • 1/4 teaspoon salt
  • 1 teaspoon ground cinnamon
Preheat the oven to 325°F. Grease an 8" x 8" pan, or line it with parchment.
2) Toss together the oats, quinoa, flaxseed meal, chia seeds, chocolate chips, peanuts, and egg white in a medium-mixing bowl until thoroughly combined.
3) Warm the honey, peanut butter, salt, and cinnamon in a small saucepan over medium heat, stirring constantly until well blended. Don't let it boil, just let it get warm and fluid enough to blend easily with the dry ingredients, 2 to 3 minutes.
4) Pour the honey mixture over the dry ingredients and mix until everything is coated.
5) Press the mixture into the prepared pan.
6) Bake the bars for 23 to 25 minutes, or until the oats on the edges start to turn golden brown. Remove them from the oven and let them cool completely before serving.
7) To serve, cut into squares.
Yield: 9 bars.

Sunday, October 26, 2014

COCONUT POUND CAKE

1 pkg (2-layer size) sugar-free yellow cake mix
1 pkg (4-serving size) coconut (or French vanilla) flavored instant pudding mix, sugar-free
4 eggs
1 cup water
1/4 cup coconut oil*
3/4 - 1 cup unsweetened coconut

Preheat oven to 350 degrees.
Grease and lightly flour a 10-inch tube pan or a bundt pan; set aside.

Combine all the ingredients, except coconut, in a large mixer bowl and mix on low until blended and all dry ingredients are wet. Beat at medium speed 4 minutes. Stir in the coconut.

Pour batter evenly into the prepared pan. Bake at 350 degrees for 50 to 55 minutes or until cake springs back when lightly touched with tips of fingers.

Remove from oven and cool in pan on a wire rack approximately 15 minutes. Remove from pan and finish cooling on wire rack. Do not force from pan. If cake doesn't seem ready to come out easily after loosening sides, give it a few more minutes.

*Canola or olive oil may be substituted. However, coconut oil is especially healthy.






Friday, October 24, 2014

NONSTARCHY VEGETABLES

Do you ever wonder what some nonstarchy vegetables are? Here is a partail list:

  • Artichoke
  • Asparagus
  • Brussels sprouts
  • Bamboo shoots
  • Cabbage
  • Green, Wax, and Italian Beans
  • Beets
  • Broccoli
  • Carrots
  • Cauliflower
  • Celery
  • Cucumber
  • Eggplant
  • Greens such as collard, kale, mustard, turnip, spinach
  • Radishes
  • Mushrooms
  • Onions
  • Okra
  • Peppers
  • Squash
  • Tomatoes
  • Turnips
  • Water Chestnuts
There are sure to be some nonstarchy vegetables you do or can learn to love.


LEMON RUMP ROAST

1 (2 to 3 lb) rump roast
1/2 tsp lemon pepper
1 cup lemon juice

Trim all visible fat from the roast and place roast in a baking dish. Prick top with fork. Pour the llemon juice over the meat and rub the juice into the meat. Cover and refrigerate at least 6 hours or overnight. Turn 2 to 3 times during marinating.

Preheat oven to 325 degrees.

Drain the juice off the meat then sprinkle the lemon pepper over the meat. Place in a baking dish and roast at 325 degrees for 2 to 3 hours.

Yield: 4 to 6 servings.



Thursday, October 23, 2014

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



INTERESTING POLL RESULTS

Our recent polled surveyed our readers as to who is reading this blog. Here are the results:

  • Type 1 Diabetic = 0%
  • Type 2 Diabetic = 85%
  • Prediabetic = 0%
  • Non-diabetic = 14%

Tuesday, October 21, 2014

ASPARAGUS, PEAS, AND TOMATOES WITH HERB BUTTER

Yummy and healthy, this makes a perfect side dish. Per serving, only 111 calories, 6 total carbs (2 fiber),  0 sugar grams, and 2 grams protein. You know your diet and your body so leave off the butter if you must.

      • 4 tablespoon(s) unsalted butter, at room temperature
      • 1 tablespoon(s) chopped fresh chives
      • 1 tablespoon(s) chopped fresh parsley
      • 1 teaspoon(s) freshly ground pepper
      • 1/2 teaspoon(s) salt
      • 2 tablespoon(s) olive oil
      • 2 bunch(es) asparagus, ends trimmed
      • 1 cup(s) fresh peas
      • 2 clove(s) garlic, chopped
      • 1 cup(s) (1/4 pint) grape tomatoes, halved

      Directions
      1. In a small bowl, combine the butter, chives, parsley, freshly ground pepper, and salt; mix well. Transfer the herb butter to a 12-inch-long piece of plastic wrap and roll it into a log. Twist the ends of the plastic wrap to seal. Refrigerate the herb butter until firm, at least 1 hour or up to 2 days.
      2. In a large sauté pan over medium-high heat, heat the olive oil. Add the asparagus and sauté for 5 minutes. Add the peas and garlic, and sauté until the asparagus and peas are just tender, about 8 minutes. Add the tomatoes, and red pepper flakes to taste, and sauté for 2 minutes. Transfer the mixture to a large platter.
      3. Slice chilled herb butter into 1/2-inch-thick disks; serve with warm vegetables.
    • Note: This is a Country Living recipe.

Monday, October 20, 2014

SAUTEED COLLARD GREENS

This is an old Southern Living recipe that I adapted for us diabetics.

1/2 cup chopped onion 
garlic cloves, minced
1 tablespoon chopped fresh ginger
serrano pepper, split*
1 tablespoon sesame oil
1 teaspoon salt 
1/2 teaspoon pepper
(1-lb.) package fresh collard greens, washed, trimmed, and coarsely chopped 
1 tablespoon Splenda granulated
1 tablespoon rice vinegar

1/2 lb. chopped cooked smoked pork

Preparation

 Sauté onion and next 3 ingredients in hot oil in a large skillet or wok 1 minute. Stir in salt and pepper. Add greens; sauté 2 minutes. Add sugar and vinegar; cover and cook 3 minutes or until wilted. Stir in the smoked pork.

Remove and discard serrano pepper before serving.

*1/2 jalapeño pepper, split, may be substituted.


Note: File Photo

Friday, October 17, 2014

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).


Thursday, October 16, 2014

Apple Pie With Peanut Butter Crumble

This is a diabetic version of a peanut butter recipe I saw.

  • 1 (21-ounce) can no-sugar added apple pie filling
  • 1 cup quick-cooking oats
  • 1 cup white whole-wheat flour
  • 3/4 cup firmly packed Splenda Brown Sugar Blend
  • 1/3 cup SKIPPY® Creamy Peanut Butter
  • 6 tablespoons butter
  • 1/2 tsp ground cinnamon

  1. Heat oven to 375°F.
  2. Spread pie filling evenly in 9-inch pie plate.
  3. In medium bowl, combine oats, flour and brown sugar. Cut in peanut butter and butter spread with pastry blender or two knives until mixture is size of small peas. Sprinkle crumb mixture over pie filling.
  4. Bake pie 20 minutes or until apples are heated thoroughly and topping is golden brown. Serve warm or cool. Top with sugar-free vanilla ice cream, if desired.


BAJA BUTTERNUT SQUASH SOUP

This is a recipe sent to me from Eating Well. It makes a tasty soup.

  • 1 1/2 pounds (1 small to medium) butternut or other winter squash
  • 1 teaspoon canola oil
  • 2 stalks celery, chopped
  • 1 small onion, diced
  • 1 carrot, chopped
  • 1 teaspoon ground cumin
  • 1/4-1/2 teaspoon ground chipotle chile, (see Note)
  • 1/8 teaspoon ground cloves
  • 6 cups vegetable broth (chicken broth may be substituted)
  • 1 teaspoon sea salt
  • 1/4 teaspoon freshly ground pepper
  • 1/2 cup nonfat plain yogurt
  • 2 tablespoons snipped fresh chives, or chopped parsley

1
Preheat oven to 350°F.
2
Cut squash in half and seed. Place the halves on a baking sheet, cut-side down. Bake until tender when pierced with a knife, 45 minutes to 1 hour. Scoop out flesh when cool enough to handle.
3
Heat oil in a large saucepan over medium heat. Add celery, onion and carrot and stir to coat. Cover, reduce heat to medium-low and cook, stirring frequently, until soft, 8 to 10 minutes. Stir in the squash flesh, cumin, chipotle to taste and cloves. Add broth and simmer, covered, until the vegetables are very tender, 20 to 25 minutes.
4
Puree the soup with an immersion blender or a regular blender (in batches) until smooth. (Use caution when pureeing hot liquids.) Season with salt and pepper. Garnish with a drizzle of yogurt and sprinkle of chives (or parsley).

Note: Note: Chipotle peppers are dried, smoked jalapeño peppers. Ground chipotle can be found in the specialty-spice section of most supermarkets.




Wednesday, October 15, 2014

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.



Tuesday, October 14, 2014

COUNTRY FRITTATA

1 tub (10-oz) Philadelphia Original Cooking Creme, divided
6 large eggs
1/4 tsp black pepper
2 tbsp butter
1 cup chopped green bell peppers
4 green onions, sliced
1/4 cup chopped smoked ham
1/2 cup shredded low-fat cheese

Reserve 1/4 cup of the cooking creme than whisk remaining creme with the egg and pepper until well blended.

Melt the butter in a 10-inch ovenproof skillet on medium heat. Add green peppers; cook and stir 5 minutes or until crisp-tender. Stir in the egg mixture, onions, and ham; cover and cook on medium-low for 8 to 9 minutes or until the center is almost set.

Heat the broiler.

Uncover frittata and sprinkle with the shredded cheese. Broil 6-inches from the heat for 2 to 3 minutes or until the center is set and the cheese is melted.  Drizzle with the reserved cooking creme, if desired.


This Kraft foods recipe is a good choice for diabetics even with the cooking creme. The eggs and ham provide protein. In this one recipe you have dairy, veggies, and meat.

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.




Monday, October 13, 2014

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




Saturday, October 11, 2014

EASY ARTICHOKE DIP

If you are looking for a warm dip that you can enjoy, try this artichoke dip. The nutritional information is at the end of the recipe. Perfect carb/protein ratio for diabetics. As with all foods, quantity is key. This should not be a meal!
2 cans (14-oz each) water-packed artichoke hearts, rinsed, drained, coarsely chopped
2 cups (8-oz) shredded mozzarella cheese
1 brick (8-oz) cream cheese, cubed
1 cup shredded Parmesan cheese
1/2 cup shredded Swiss cheese
1/2 cup mayonnaise 
2 tbsp lemon juice
2 tbsp plain yogurt
1 tbsp seasoned salt
1 tbsp chopped seeded jalapeno pepper
1 tsp garlic powder
Baked tortilla chips for serving
 
In a slow cooker or crock pot, combine all the ingredients except the tortilla chips. Cover and cook on low for 1 hour or until heated through. Serve with tortilla chips.
 
 
Yield: 5 cups of dip or 20 servings of approximately 1/4 cup.
Per serving (dip only): 152 calories, 12 g (5 sat) fat, 27 mg cholesterol, 519 mg sodium, 4 g carbohydrate, trace fiber, 7 g protein

Friday, October 10, 2014

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.




Thursday, October 9, 2014

BERRY PARFAITS

1 pkg (4-serving size) sugar-free strawberry or cherry gelatin
3/4 cup boiling water
1/2 cup cold cranberry juice (use additional water if the sugar in the juice is too much for you)
Ice cubes
1/2 cup thawed sugar-free frozen whipped topping
fresh blueberries
fresh strawberries

Completely dissolve the gelatin in the boiling water. Pour gelatin water into a blender container.

Combine the juice and enough ice cubes to measure 1 1/3 cups; add to the gelatin water in blender container and stir until ice is partially melted.

Place cover on blender container and blend at high speed 10 seconds. Add the whipped topping and replace cover; blend another 15 seconds.

Pour half the gelatin mixture equally into 6 straight-sided dessert glasses, add a few berries and let stand 1 minute. Top with the remaining gelatin mixture.

Chill until set, about 1 hour. Dessert will 'magically' form layers.

Before serving, garnish with additional berries and fresh mint leaves, if desired.




Wednesday, October 8, 2014

HAM AND EGGS BRUNCH DISH

6 slices 100% whole-grain bread, crusts removed
6 slices American cheese
5 eggs, well beaten
3 cups fat-free or low-fat milk
1 cup diced, fully cooked ham
1/4 lb fresh mushrooms, chopped

Lightly spray a 9 X 13-inch baking pan with nonstick cooking spray; place bread slices in the pan. Lay the cheese slices over the bread.

Combine the well beaten eggs and the milk in a mixing bowl; gently pour over the bread and cheese. Sprinkle the ham and the mushrooms over the top.

Cover and refrigerate overnight.

Preheat oven to 350 degrees.

Remove pan from refrigerator, uncover and bake at 350 degrees for 50 minutes.

Cut into squares for serving.

Note: File Photo



Tuesday, October 7, 2014

BEAN AND CHEESE DIP

1 can (16-oz) fat-free refried beans
1/3 cup shredded low-fat Cheddar cheese
Baked tortilla chips for dipping
Celery sticks for dipping
1 roma tomato, chopped, for topping

Transfer beans to a microwave-safe bowl and microwave for 2 minutes. Turn dish if not on a rotating plate. Sprinkle the cheese over all and microwave about a minute until cheese melts.

Serve with the chips and celery for dipping.

Note: File photo

Monday, October 6, 2014

TASTY VEGGIES

12 small new red potatoes
1 lb very small carrots
12 small white onions
6 large lettuce leaves
2 sprigs fresh parsley
1/2 cup boiling water
2 tsp Splenda granulated or equivilant of your favorite sweetener
1 tsp salt
Dash of freshly ground black pepper
1/4 cup butter
2 pkgs (10-oz each) frozen tiny peas
3 tbsp butter, melted

Scrub potatoes and remove a strip of peel from the centers.

Peel onions and carefully trim roots so onions hold together.

Peel or scrape carrots.

Line the bottom of a large heavy skillet with 3 or 4 of the lettuce leaves; be sure bottom is covered. Add the potatoes, onions, carrots, and parsley. Pour the boiling water overall and sprinkle the Splenda, salt, and pepper over the veggies. Cut the 1/4 cup of butter into pats and and dot over the top of the veggies; top mixture with the remaining lettuce leaves.

Cook in skillet over medium heat, tightly covered, for 15 minutes.

Heat ovenproff serving dish in a warm oven.

Separate the frozen peas so they are not accumulated in frozen blocks; sprinkle over the top of the skillet mixture. Cover skillet and cook an additional 10 to 15 minutes or until the vegetables are tender. Remove from the heat.

Uncover skillet and remove the steamed parsley and lettuce leaves using a fork; discard. Gently spoon the veggies into the heated serving dish; arrange and garnish with fresh lettuce, if desired. Drizzle melted butter overall.

Yield: 6 to 8 servings


Sunday, October 5, 2014

TURKEY CUTLETS WITH MUSHROOM SAUCE

4 (4-oz each) turkey cutlets
1/2 cup white whole-wheat flour
1/2 tsp garlic salt
1/2 tsp freshly ground black pepper
1/4 cup butter, divided
1 cup sliced mushrooms
1 can (14.5-oz) chicken broth

Combine 1/4 cup of the flour, salt, and pepper in a shallow bowl; coat turkey in the mixture.

Melt 1 tablespoon of the butter in a skillet over medium-high heat; add the cutlets. Cook until the cutlets are lightly browned, about 5 minutes per side; drain on paper towels.

Place cutlets on a serving platter and keep warm.

Heat the remaining butter in the same skillet; add the mushrooms. Saute mushrooms for around 5 minutes until tender. Stir in the remaining flour and cook, stirring constantly, until bubbly, about 4 to 5 minutes.

Stir the broth into the skillet with mushrooms and cook, stirring constantly, until slightly thickened, about 3 minutes. Drizzle the sauce over the turkey cutlets to serve.

Garnish with fresh green sprigs, if desired.


Wednesday, October 1, 2014

FUDGY PEANUT BUTTER BROWNIE CAKE

1 box sugar-free brownie mix
3/4 tsp almond extract
1 cup crunchy peanut butter
1 jar sugar-free hot fudge ice cream topping
fresh mint sprig for garnish, if desired

Preheat oven to 350 degrees.
Coat the bottom of a 9-inch round cake pan with nonstick cooking spray; set aside.

Prepare the brownie mix according to package directions. Stir in the almond extract and peanut butter until blended. Spread batter into the prepared baking pan.

Bake at 350 degrees for 40 to 42 minutes or until a toothpick inserted in the center comes out clean. Cool completely in the pan before removing to a cake plate.

Stir the hot fudge topping until smooth. Spread the entire jar over the cake covering the top and sides. Using a frosting knife swirl topping in a decorative patter. Place mint sprig in center, if using.


Note: This is my version of a Pillsbury recipe I found when I was first diagnosed with diabetes.

STRAWBERRY NUT BREAD

2 cups white whole-wheat flour
1 cup garbanzo bean flour
1 tsp baking soda
1 tsp salt
1 1/4 tsp ground cinnamon
2 cups Splenda Baking Blend
2 eggs, beaten
4 egg whites, beaten
1 1/4 cups canola or coconut oil
1 cup chopped pecans
2 cups no-sugar-added frozen strawberries, thawed, with liquid

Preheat oven to 350 degrees.
Spray 2 loaf pans with nonstick cooking spray; set aside.

In a mixing bowl, combine the flours, baking soda, salt, and cinnamon; add the eggs, egg whites, Splenda, oil, pecans, and strawberries. Stir just to moisten all the ingredients.

Divide batter equally between the two prepared loaf pans. Bake at 350 degrees for 60 to 70 minutes until a wooden toothpick inserted in the center comes out clean.

Note: File Photo

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)