BLACKENED CATFISH WITH SALSA VERDE

4 (6 -8 oz) catfish fillets, patted dry
2 tbsp Cajun seasoning
2 tbsp olive or canola oil
3/4 cup mild salsa verde
1/2 cup chopped fresh cilantro

Sprinkle the Cajun seasoning on both sides of the fish fillets.

Heat the oil in a large nonstick skillet over medium-high heat. Add fish (2 at a time if necessary); cook until lightly browned (approximately 3 minutes), turn and repeat on other side. Fish is done when just opaque.

Combine the salsa and cilantro; and place atop the fish for serving.

Yield: 4 servings

Per serving: 345 calories, 2.5 g carbs, 31.5 g protein,

file photo for reference only

ALMOND CHICKEN SALAD

4 cups cubed cooked chicken
1 cup chopped celery
1 cup seedless green grapes, halved
1/2 cup fat-free mayonnaise
1/2 cup plain non-fat yogurt
1/4 tsp freshly ground black pepper
1/4 cup chopped toasted almonds

In a large bowl, combine all ingredients except almonds and mix together well. Cover salad and refrigerate for several hours.

Just before serving, stir in the almonds.

Yield: 8 (3/4 cup) servings
Per serving: 126 calories, 8 g carbs, 13 g protein
Diabetic exchanges: 2 lean meat, 1/2 fruit

Note: File Photo

CONFETTI SPAGHETTI

For this recipe to be diabetic friendly you must use the whole-grain spaghetti. Do not substitute regular spaghetti!

1 pkg (12-oz) whole-wheat spaghetti (I always use thin spaghetti.)
1 1/2 lbs lean ground beef (or bulk Italian sausage)
1 medium-size green bell pepper, chopped
1 medium yellow onion, chopped
1 can diced tomatoes, do not drain
1 can (8-oz) tomato sauce
1 1/2 tsp Splenda Brown Sugar Blend
1 tsp salt
1 tsp chili powder
1/2 tsp freshly ground black pepper
1/4 tsp garlic powder
Dash of cayenne pepper
3/4 cup low-fat shredded cheese (cheddar, mozzarella, etc of your choice)

Preheat oven to 350 degrees.

Cook spaghetti according to package directions; drain.

While spaghetti cooks, in a large skillet, cook the beef, bell pepper and onion over medium heat until beef is browned; drain well.

Return beef mixture to skillet and stir in the tomatoes, tomato sauce, Splenda, and all the spices. Add the drained spaghetti to the skillet.

Spray a 9 X 13-inch baking dish or pan with nonstick cooking spray and transfer spaghetti mixture to the dish. Cover and bake for 30 minutes at 350 degrees.

Remove the cover from dish, sprinkle cheese over the top and continue to bake for 5 minutes or until the cheese is melted.

Yield: 12 servings

File Photo

Note: This is my diabetic version of a TOH recipe from 15-20 years ago. After being diagnosed as a diabetic I reworked this recipe to be diabetic-friendly.

SWEET AND SOUR VEGETABLES

3 cups cauliflowerets
3 cups broccoli florets
2 medium carrots, sliced thin
1 medium zucchini, quartered and thinly sliced
1 small red onion, cut in half lengthwise then sliced thin
3/4 cup cider vinegar
1/4 cup Splenda granulated
2 tbsp olive or canola oil
Sunflower kernels

In a large heat-proof bowl, combine the cauliflower, broccoli, carrots, zucchini and onion; set aside.

In a saucepan over medium heat, bring the vinegar and Splenda to a boil; remove from the heat and stir in the oil. Pour mixture over the vegetables and toss to coat completely. Cover and refrigerate overnight.

Sprinkle with sunflower kernels just before serving.

Yield: 12 servings
Per serving: Diabetic Exchanges = 1 1/2 vegetable and 1/2 fat

File Photo

Source: Country Magazine 1999

BAYOU CHICKEN AND SAUSAGE STEW

8 bone-in skin-on chicken thighs
1/4 salt
1 tbsp canola and olive oil
6-oz andouille sausage links, sliced
2 red bell peppers, cut into 1-inch pieces
1 large onion, chopped
3 tbsp white whole-wheat flour
1 (14-oz) can lower-sodium chicken broth
1 can (14.5-oz) diced tomatoes, do not drain
1 tsp dried thyme
1 small zucchini or yellow summer squash. cut into 1-inch pieces

Pat chicken dry; sprinkle with salt.

Heat large skillet over medium-high heat until hot. Add the oil and when oil is hot add the chicken, skin side down, and cook 10-12 minutes or until golden brown, turning once. Remove from skillet to a Dutch oven.

Drain all but 2 tablespoons of drippings from the skillet. Add the sausage to skillet and cook over medium-high heat 3 to 4 minutes to brown on all sides. Add to the chicken in the Dutch oven.

Add the bell peppers and onion to the same skillet and cook a few minutes until they start to soften. Sprinkle the flour over the veggies and cook, stirring, for 1 minute. Stir in the chicken broth until blended; stir in the tomatoes and thyme. Pour mixture over the chicken and sausage.

Bring the mixture to a boil over medium-high heat; reduce heat to low and simmer, partially covered, for 30 minutes.

Add the squash and continue to cook on low heat until the chicken is cooked through and the veggies are tender, about 15-20 minutes.

Yield: 4 servings
Per serving: 560 calories, 18.5 g carbs, 3.5 g fiber, 41 g protein

Note: File Photo of this recipe.

Source: Old Cooking Club magazine

EASY PEACH COBBLER

8 cups sliced fresh or frozen peaches
1/2 cup unsalted butter
1 cup Splenda granulated (or equivalent of your favorite sugar substitute)
1 cup white-whole-wheat flour (or equivalent of your favorite low/carb flour)
1 tsp ground cinnamon
1 1/2 tsp Splenda granulated

Preheat oven to 325 degrees.

Place the peaches over the bottom of a 9 X 13-inch baking pan or dish; set aside.

Using an electric mixer, cream the butter and 1 cup Splenda. Add the flour and mix together well. Sprinkle the mixture over the peaches.

Stir the cinnamon and 1 1/2 teaspoon of Splenda together in a bowl until well combined; sprinkle overall.

Bake at 325 degrees for 1 hour or until the topping is a golden brown.

Serve with sugar-free frozen yogurt, if desired.

Note: File Photo

BLUE RIBBON CHICKEN ROLL-UPS

6 ( 1 1/2 lbs) boneless skinless chicken breast halves
6 slices Swiss cheese
3 tbsp white whole-wheat flour
1/2 tsp freshly ground black pepper
2 tbsp butter
3/4 cup chicken broth
1/2 tsp dried oregano

Flatten chicken to 1/4-inch thickness. Place a cheese slice on each chicken piece and roll up jellyroll style.

In a shallow bowl or pie plate, combine the flour and pepper; roll chicken pieces in mixture to coat.

Heat the butter in a skillet over medium heat, add chicken and cook until browned, about 10 minutes, turning to brown all sides.

Add the broth and oregano to the chicken in the skillet and bring to a boil. Reduce the heat and simmer 12-14 minutes or until the chicken is cooked through.

Yield: 6 servings
Per serving: 4 g carbs to 36 g protein
Diabetic exchanges: 4 lean meat, 1/2 starch, 1/2 fat

Note: TOH photo

This recipe is from a 2001 Country Cooking Cookbook

CRANBERRY MUFFINS

1 1/2 cups white whole-wheat flour, sift before measuring
1/2 cup garbanzo bean flour
1/2 cup Splenda granulated
1 tbsp baking powder
1/2 tsp salt
1 cup coarsely chopped cranberries
1 cup low-fat milk
1/4 cup butter, melted
2 large eggs

Preheat oven to 400 degrees.
Grease 12 muffin cups with solid shortening or line with paper cups; set aside.

Sift the flours with half the Splenda, the baking powder and salt into a large mixing bowl.

Place cranberries in a small mixing bowl and toss with the remaining Splenda to coat well. Add to the flour mixture and toss again.

Measure the milk into a 2-cup glass measuring cup. Add the 1/4 cup melted butter and eggs; beat with a fork or small whisk until eggs are incorporated and all is well combined.

Make a well in the center of the flour mixture and pour milk/egg mixture into the well. Quickly stir with a fork just until moistened. Do not beat - batter will be lumpy.

Divide the batter evenly into the muffin cups, filling each about 2/3's full. Place on center rack in oven and bake at 400 degrees 25-30 minutes until golden brown.

Remove muffins from pan to a wire rack.

Note: File Photo

ZIPPY SWISS STEAK

1 large onion, chopped
2 garlic cloves, minced
4 tbsp olive oil, divided
1 can (28-oz) diced tomatoes, undrained
1 can (4-oz) chopped green chilies
1 1/2 tsp salt, divided
3 tbsp white whole-wheat or almond flour
Dash of freshly ground black pepper
2 lbs (approx1/2" thick) boneless round steak

In a 2-quart saucepan, saute the onion and garlic in half of the olive oil; add the tomatoes, chilies, and 1/2 tsp salt. Simmer the mixture, uncovered, for 20-25 minutes until slightly thickened.

While the above mixture simmers, combine the flour, pepper, and remaining teaspoon salt in a shallow dish or pie plate. Cut the steak into six serving-size pieces and dredge in the flour mixture.

Preheat oven to 325 degrees.

Heat the remaining two tablespoons of olive oil in a large skillet and brown the steak on both sides. Transfer the steak to an ungreased 9 x 13-inch baking dish or pan. Pour half the tomato mixture over the steak; set remaining mixture aside.

Bake at 325 degrees for 2 hours or until steak is tender.

Reheat the remaining tomato mixture to serve as a sauce with the steak.

Yield: 6 servings

Note: File Photo of this recipe.

Source: 2001 Best of Country Cooking

PARMESAN CRUSTED CHICKEN BREASTS

1/3 cup low-fat mayonnaise
1/4 cup grated Parmesan cheese
4 chicken breast halves
4 tsp Italian seasoned bread crumbs

Preheat oven to 425 degrees.

Combine mayo and Parmesan.

Arrange chicken on a baking sheet that's been lightly sprayed with nonstick cooking spray; top with mayo mixture. Sprinkle with bread crumbs.

Bake at 425 degrees for 20 minutes.

Note: File Photo

EASY COLESLAW

1 head cabbage, chopped
1 medium-size onion, chopped
1/2 green bell pepper, chopped
3/4 cup Splenda Granulated or your favorite sugar substitute

Place cabbage, onion, and bell pepper in a large heat-proof bowl; pour Splenda over the mixture.

Dressing:
1/2 cup vinegar
1/2 cup olive oil
1/2 tsp salt (I recommend omitting or using only 1/4 tsp)
1 tsp celery seed

In a small saucepan, combine the dressing ingredients and stir to mix well; bring to a boil.

Pour the hot dressing over the cabbage mixture and refrigerate until serving time. Do not stir.

Note: File photo

COUNTRY BREAKFAST SKILLET

This is a good way for diabetics to enjoy hash browns. With the proteins included in this recipe that makes 8 servings, each serving has a good carb to protein ratio for diabetics.

12-oz bacon, chopped fine
1 medium yellow onion, chopped fine
1 bag (30-oz) frozen shredded hash browns, thawed
8 large eggs
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 cup low-fat shredded Mexican-blend cheese

Cook the bacon and onion over medium heat in a large skillet until bacon is crisp; drain, reserving 1/4 cup drippings. Add reserved drippings back into skillet.

Stir the hash browns into the skillet and cook, uncovered, 10 minutes (or until bottoms are browned) over medium heat; turn potatoes.

Using the back of a spoon, make 8 indentations, evenly spaced throughout, into the potato mixture. Break one egg into each well; sprinkle with salt and pepper.

Cover and cook on low heat for 10 minutes or until eggs are done to your desired level. Sprinkle the cheese overall and let set until cheese is melted.

Yield: 8 servings
Per serving: 278 calories, 17 g carbs, 14 g protein

Note: File Photo from Bing

VENISON SWISS STEAK IN SLOW COOKER

2 lb venison round steak
1/4 cup white whole-wheat flour
2 tsp salt
1/2 tsp freshly ground black pepper
1 tbsp coconut or olive oil
2 medium onions, sliced
2 celery ribs, diced
1 cup sliced carrots
2 cups fresh tomatoes, chopped*
1 tbsp Worcestershire sauce

Combine the flour, salt, and pepper in a pie plate; dredge steak in the mixture.

Heat oil in a large nonstick skillet; add the steak and brown on both sides.

Place the browned meat in a slow cooker; add the remaining ingredients to the cooker.

Place lid on cooker and cook on low for 7 to 8 hours or until meat is tender and cooked through.

*May substitute low-sugar stewed tomatoes for the fresh tomatoes.

Yield: 6 servings
Per serving: 277 calories, 14 g carbs, 39 g protein
Diabetic exchanges: .5 starch, 2 vegetables, 4 very lean meat, 1 fat

Note: This is a file photo

POPEYE'S MEATBALLS

1 egg
1 tbsp water
1/4 cup dry whole-grain bread crumbs
1 cup fat-free cottage cheese
2 tbsp dried minced onion
1/2 tsp garlic powder
1 pkg (10-oz) frozen chopped spinach, thaw and drain well
1 1/2 lbs lean ground beef

Combine the egg, water, crumbs, cottage cheese, onion, and garlic powder in a large bowl.

Add the spinach and beef to the above mixture; mix well.

Shape mixture into 1-inch diameter balls and place on an ungreased baking sheet that has sides.

Broil meatballs for 8 minutes 4 to 6-inches from the heat. Turn meatballs and broil another 4 to 5 minutes until cooked through.

Yield: Serves 8
Per serving: 176 calories, 6 g carbs, 18 g protein
Diabetic Exchanges: 2 meat, 1 vegetable

Note: File Photo

MINI BROCCOLI FRITTATAS

1 small bunch broccoli (about 1/2 lb)
10 large eggs
1 teaspoon freshly ground black pepper
1/2 teaspoon salt
1/2 teaspoon red pepper flakes
3 cups grated low-fat sharp cheddar cheese
1/3 cup minced fresh parsley

Preheat oven to 375 degrees.

Very lightly spray 24 mini muffin cups with nonstick cooking spray.

Cut down broccoli into small florets. (You can save the stems to add to soups and/or casseroles if you don't want to waste them. Do not use them in this recipe.)

Place broccoli in a large saucepan and cover with water; bring to a rolling boil. Cook until broccoli is bright green but is still crisp. Drain in a colander, rinse and drain again. Be sure broccoli is drained well.

Whisk the eggs with the salt, pepper, red pepper flakes until combined. Give one last good whisk and pour into a pitcher with a good pouring spout.

Into each muffin cup place about 1 1/2 tablespoons of the cheese and a little broccoli. Gently pour the egg mixture into the muffin cups but do not fill to the brim as the frittatas will puff up during baking.

Place on the middle oven rack and bake 12 to 15 minutes until set.

Remove from oven and allow to cool a few minutes then remove from pan. Use a thin knife to loosen if needed. Place mini frittatas on a plate and sprinkle with the remaining cheese and the parsley.

This recipe is great for appetizers or as a brunch item.

Note: File Photo

BAKED SAUSAGE AND VEGGIES

A friend shared this recipe with me. It is a good way for us diabetics to have a few tasty potatoes once in awhile. I recommend cutting back a potato to only two or better yet use 3 unpeeled red potatoes.

1 lb. Italian sausage (mild or hot)
3 potatoes cut into large chunks
2 carrots, peeled and cut up
1 stalk celery, chopped
1 medium onion, chopped
1 yellow squash cut into large chunks
1 red bell pepper, chopped
1 tsp. salt
1 tsp. dried basil
1 1/2 tsp. Italian seasoning
1/2 tsp. garlic powder
olive oil

Lightly spray a casserole dish with cooking spray. Add in the cut up veggies, pour in a little olive oil and sprinkle the seasonings in. Using your hands toss to coat all the veggies. Place the sausage across the top and cover with foil. Bake at 400 degrees for 1 hour 15 minutes. Remove and uncover, return to the oven to brown the sausage for 15 minutes, turn sausage to brown the other side an additional 15 minutes. 

CHICKEN BREASTS WITH MUSHROOM CREAM SAUCE

• 2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed (see Tip)
• 1/2 teaspoon freshly ground pepper
• 1/4 teaspoon salt
• 1 tablespoon canola oil
• 1 medium shallot, minced
• 1 cup thinly sliced shiitake mushroom caps
• 2 tablespoons dry vermouth, or dry white wine
• 1/4 cup reduced-sodium chicken broth
• 2 tablespoons heavy cream
• 2 tablespoons minced fresh chives, or scallion greens

1. Season chicken with pepper and salt on both sides.
2. Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
3. Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.

• Tip: It's difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the “tender”—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken fingers.
• Yield: 2 servings
• Per Serving: 275 calories; 15 g fat (5 g sat, 7 g mono); 84 mg cholesterol; 5 g carbohydrates; 25 g protein; 1 g fiber; 373 mg sodium; 370 mg potassium.

Exchanges: 1 vegetable, 3 lean meat, 2 fat

Source: Eating Well

SOME NUMBERS ON DIABETES

These are numbers from 2014:

29.1 Million Americans have Diabetes - are you one of them? If so are you taking your meds, exercising and eating a healthy diet?

86 Million Americans have Prediabetes - are you one of them? If so are you doing everything the doctor tells you to take care of your health?

$245 Million is the annual cost in America of diabetes caused lost wages and diabetes medications.

Did you know that 1 in 4 Americans over the age of 65 have diabetes?

If you fall into either of the above catagories or if you have a family history of diabetes I suggest you pay attention to your health by eating a healthy diet, exercising - something as simple as walking will do, and faithfully take any medications your doctor prescribes. Complications from diabetes are serious but with proper meds and taking care of yourself you can live a normal life.

If you don't know where to start in changing your diet there are many healthy tasty recipes on this site.

AUTHOR KAREN KINGSBURY'S NO CARB SPAGHETTI

My NO-CARB SPAGHETTI!

* Spiralize 6-8 zucchini
* Sautée in 4 T butter
* Separate pan - Brown 2-3 lbs of grass fed beef. Drain fat. Season. 
* Combine cooked zuchinni "noodles" and cooked beef.
* Add 2 jars no-sugar organic pasta sauce.
* Place mixture in casserole dish
* Sprinkle grated cheese on top
* Bake at 350 - 30 minutes.
(Ok - not No Carb. But less than 2 carbs per Cup ... 😀)

Note: I got this from Karen Kingsbury's fb page. Yum!

DR. PEPPER BROWNIES

4 large eggs
1/2 cup Diet Dr. Pepper (or Dr. Pepper Ten)
1/2 cup baking cocoa powder
1 cup unsweetened chocolate chips, divided
1/4 cup chopped pecans

Preheat oven to 350 degrees.
Line a 9-inch loaf pan with parchment baking paper; set aside.

Beat eggs with an electric mixer until doubled in quantity.

Add Dr. Pepper and cocoa powder; mix together well.

Fold in 1/2 cup of the chocolate chips. Pour batter into the prepared pan.

Bake at 350 degrees for 20 minutes.

When brownies are only slightly cool melt the remaining half cup of chocolate chips; pour over brownies. Sprinkle the pecans over the top.

To serve, cut the brownies down the middle lengthwise then make 4 equal cuts crosswise creating 8 brownies.

Note: The basis of this recipe and this picture are from Runnin Srilankan