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.

Thursday, November 12, 2015

PEPPERS AND ARTICHOKES CHICKEN

1 jar (6-oz) marinated artichoke hearts, drain and reserve marinade
1/3 cup chicken broth
4 boneless skinless chicken breast halves
2 medium-size red bell peppers, cut lengthwise into quarters
4 green onions, sliced
1/4 tsp black pepper

Place drained artichokes in refrigerator. In a shallow glass dish, mix marinade and broth. Add chicken and bell peppers, turning to coat. Cover and refrigerate at least 30 minutes, turning occasionally.

Heat grill. Remove chicken and peppers from marinade; reserve marinade. Place chicken on medium hot grill, cover and cook 5 minutes. Turn chicken, add peppers, cover and cook 10-15 minutes or until chicken is done.

Strain marinade and place in a small saucepan with the artichokes, onion, and pepper. Heat to boiling, cook 1 minute while stirring. Serve with the chicken and peppers.

Yield: 4 servings
Per serving: 200 calories, 9 g carbs, 29 g protein, 5 g (1/2 sat) fat
Diabetic exchanges: 1 1/2 vegetable, 3 1/2 very clean meat, 1/2 fat

Wednesday, November 11, 2015

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,

Tuesday, August 25, 2015

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.

Monday, August 24, 2015

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

Sunday, August 23, 2015

BANANA WALNUT CAKE

There is no typing error. This cake's only sweetener is the mashed bananas.

2/3 cup mashed ripe bananas
1/4 cup butter, softened
1/4 cup coconut oil
3 large eggs
3/4 cup water
1 1/2 cups sifted white whole-wheat flour
1/2 cup garbanzo bean flour (or rice flour)
2 tsp baking powder
1 tsp baking soda
1 tsp cinnamon
1 cup chopped walnuts

Preheat oven to 350 degrees.
Grease and lightly flour a 9 x 13-inch cake pan; set aside.

In a mixing bowl, beat the bananas, butter, and coconut oil until creamy. Add the eggs and water; beat well.

Stir the flours into the batter along with the baking powder, baking soda, and cinnamon. Beat until smooth.
Stir in the walnuts.

Spread batter evenly in the prepared pan and bake at 350 degrees 20 minutes or until a knife inserted in center comes out clean.

Cool before cutting into squares for serving.

Top each serving with a dollop of whipped cream, if desired.


Saturday, August 22, 2015

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



Friday, August 21, 2015

EASY PEACH COBBLER

8 cups sliced fresh or frozen peaches
1/2 cup unsalted butter
1 cup Splenda granulated
1 cup white-whole-wheat 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



Wednesday, August 19, 2015

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

Tuesday, August 18, 2015

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 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

Monday, August 17, 2015

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

TUNA, BARLEY, AND BLACK BEAN SALAD

Salad:
1 cup quick cooking pearled barley
2 cups water
1 can (16-oz) black beans, drained and rinsed
1 small red bell pepper, chopped fine
2 cups Romaine lettuce, sliced thin
1 can (6 1/2-oz) chunk light tuna, drained

Cook barley in water as directed on the box; cool, stirring occasionally.

Dressing:
3 tbsp extra-virgin olive oil
2 tbsp white vinegar
2 tsp fresh peeled ginger, grated
2 tsp low-sodium soy sauce
1/4 tsp minced garlic

Whisk all ingredients in a large bowl until well blended.

All salad ingredients to dressing and toss to coat.


Sunday, August 16, 2015

LENTIL-CHICKPEA CHILI

6 cups vegetable broth
2 tbsp tomato paste
1 tbsp Dijon mustard
2 tsp ground cumin
1/2 tsp turmeric
1/4 tsp cayenne
1 tsp salt
1 lb red lentils
1 can diced tomatoes
1 sweet onion, diced
1 carrot, diced
2 stalks celery, diced
3 garlic cloves, minced
2 bay leaves
2 cans chickpeas, drained and rinsed
1/4 cup chopped fresh cilantro

In a slow cooker, whisk together the broth, tomato paste, mustard, cumin, turmeric, cayenne and salt; stir in the lentils, tomatoes, onion, carrot, celery, garlic and bay leaves.

Place lid on cooker and cook for 8 hours on low.

Stir in the chickpeas and cilantro.

Yield: 8 servings
Per serving: 341 calories, 3 g (0 sat) fat, 57 g carbs, 15 g fiber, 22 g protein

Note: The carbs may seem high but they are healthy carbs and the carbs to protein ratio are perfect for diabetics.


Source: My version of an old Family Circle recipe. Picture is a file photo.


Saturday, August 15, 2015

BRAISED CHICKEN AND VEGETABLES

1/2 cup seasoned bread crumbs (preferable to use whole-grain)
6 boneless skinless chicken breast halves
2 tbsp olive or canola oil
1 can (14.5-oz) beef broth
2 tbsp tomato paste
1 tsp poultry seasoning
1/2 tsp salt
1/2 tsp freshly ground black pepper
1 lb fresh baby carrots
1 lb fresh sliced mushrooms
2 medium zucchini, sliced

Place the bread crumbs in a shallow bowl or pie plate; coat chicken breasts on both sides with the crumbs, shaking off the excess.

Heat the oil in a Dutch oven over medium heat. Add the chicken, in batches if necessary, and cook on each side until browned. Remove chicken from pan and keep warm.

Add the broth, tomato paste, poultry seasoning, salt and pepper to the Dutch oven; cook over medium-high heat. Stir to loosen any browned bits from the pan. Add the carrots, mushrooms, and zucchini to the pan and return chicken to the pan; bring to a boil.

Reduce heat under Dutch oven and simmer, covered, 25-30 minutes until the veggies are tender and the chicken is cooked through.

Yield: 6 servings
Per serving: 246 calories, 8 g (1 sat) fat, 16 g carbs, 3 g fiber, 28 g protein
Diabetic Exchanges: 3 lean meat, 2 vegetable, 1 fat, 1/2 starch



MAPLE PUMPKIN PIE BARS

If you are looking for a tasty diabetic treat this fall try these maple pumpkin pie bars. Remember this is a dessert, not a meal, so eat accordingly.

Nonstick cooking spray
1 box (2-layer size) sugar-free yellow cake mix
4 eggs, divided (or 1 cup egg substitute, if you prefer)
1/2 cup unsalted butter, melted
11/2 tbsp sugar-free maple-flavored syrup
1/4 cup Splenda Brown Sugar Blend
1 brick (8-oz) Neufchatel (low fat ) cream cheese
1 can (15-oz) pumpkin
1 pkg (3.4-oz) sugar-free vanilla instant pudding mix
1 tsp pumpkin pie spice
1/4-1/2 tsp ground cinnamon
1 carton sugar-free Cool-Whip, thawed

Preheat oven to 350 degrees.
Lightly spray a 9 x 13-inch pan with nonstick cooking spray.

Combine the dry cake mix, 1 egg (or 1/4 cup egg substitute), butter; press onto the bottom of the pan. Drizzle the syrup over all.

Beat the Neufchatel cheese, Splenda, remaining eggs, pumpkin, dry pudding mix and pumpkin pie spice with an electric mixer until blended. Pour mixture over the crust.

Bake at 350 degrees 40 minutes or until a wooden toothpick inserted in the center comes out clean. Remove from oven and place on a wire rack to cool completely.

Before serving, spread the Cool Whip over the top and sprinkle with the cinnamon. Remember cinnamon is a blood sugar stabilizer so go with the heavier amount if you enjoy the taste.










Friday, August 14, 2015

BUTTERED YAMS

Note: I do not bake sweets with Stevia as I don't like the taste. It works okay in these yams, however.

6 cups peeled yams, cut into bite-size cubes
4 tbsp butter, melted
1/2 tsp salt
dash of freshly ground black pepper
4 packets Stevia
1/2 tsp cinnamon

Preheat oven to 350 degrees.

Toss the cubed yams and melted butter together and spread the yams on a parchment-lined baking sheet. Sprinkle with the salt and pepper, Stevia and cinnamon.

Bake at 350 degrees for 35 minutes or until the yams are cooked through and slightly caramelized.

Yield: 8 servings


Wednesday, August 12, 2015

PORK GOULASH

3 lb pork roast, cut into bite-size pieces
3 tbsp white whole-wheat flour
2 tbsp sweet Hungarian paprika
1/2 tsp salt
3 tbsp coconut or olive oil
1 medium yellow onion, chopped
1 red bell pepper, diced
3 tbsp cider vinegar
1 tsp caraway seeds
1 can (14 1/2-oz) diced tomatoes
1 cup beef broth
2 tbsp tomato paste
Fresh parsley, chopped for garnish, option
Cooked whole-wheat noodles for 6 for serving, optional

Combine the pork pieces, two tablespoons of the flour, 1 tablespoon of the paprika and 1/4 teaspoon of the salt in a large bowl. Coat pork well with the mixture.

In a large Dutch oven, heat half the oil over medium-high heat. Add half the pork and brown on all sides. Remove meat with a slotted spoon. Repeat the process with the remaining oil and pork.

Reduce the heat to medium and add the onion to the Dutch oven; cook for three minutes. Stir in the bell pepper and cook another two minutes. Sprinkle the remaining tablespoon of flour and tablespoon of paprika over pepper and onion; cook 1 minute.

Stir the vinegar into the Dutch oven and let simmer. Sprinkle the caraway seeds over the mixture; add the tomatoes and broth. Scrape up any browned bits from bottom of pan.

Return the pork to the Dutch oven; cover and simmer over low heat for an hour.

Stir the tomato paste and remaining 1/4 teaspoon of salt into the pan. Cook, uncovered, 10 minutes.

Serve over noodles and sprinkled with parsley, if desired.

Per serving: 441 calories, 12 g carbs, 52 g protein




Saturday, August 8, 2015

BRAISED BEEF BRISKET

2 tbsp canola or olive oil
1 (4-5 lb) beef brisket
3 celery ribs, cut into 1-inch pieces
3 large carrots, cut into 1/4-inch slices
2 large onions, sliced
1 lb fresh mushrooms
3/4 cup cold water
3/4 cup tomato sauce
3 tbsp Worcestershire sauce
1 tbsp prepared horseradish

Heat the oil in a Dutch oven over medium heat; add brisket and brown on both sides. Remove brisket from the pan.

Add celery, carrots and onions to the pan. Cook veggies, stirring, for 4 to 6 minutes until crisp-tender. Stir in the mushrooms, water, tomato sauce, Worcestershire sauce and horseradish.

Return brisket to the pan with the fat side up; bring to a boil. Reduce heat and simmer, covered, 2 1/2 to 3 hours until the meat is tender. Remove the meat and veggies; keep warm.

Skim and fat from the pan juices and thicken if desired.

To serve the brisket, cut diagonally across the grain into thin slices. Serve with the veggies and pan juices.

Yield: 12 servings
Per serving: 247 calories, 9 g (3 sat) fat, 8 g carbs, 33 g protein
Diabetic exchanges: 4 lean meat, 1 vegetable, 1/2 fat


Friday, August 7, 2015

CHICKEN AND BLACK BEAN SOUP

1/2 lb boneless, skinless chicken breasts, cut into 1/4-inch cubes
2 cans (14-15 oz each) reduced-sodium chicken broth, divided
2 cups frozen corn
1 can (15-oz) black beans, rinsed and drained
1 can (10-oz) diced tomatoes and green chilies, do not drain
1 jalapeno pepper, seeded and chopped
2 tbsp minced fresh cilantro
3 tsp chili powder
1/2 tsp ground cumin
1 tbsp cornstarch
12 - 18 tortilla chips (used baked), for garnish
Shredded reduced-fat Mexican blend cheese, for garnish

Spray a large nonstick skillet with cooking spray and place over medium heat. When hot, add the chicken and cook, stirring, until no longer pink in the center (approximately 5 minutes).

Remove and reserve two tablespoons of the broth and add remaining to the pan with the chicken. Stir in the corn, beans, tomatoes, jalapeno pepper, cilantro, chili powder and ground cumin; bring to a boil. Reduce the heat and simmer, uncovered, 15 minutes.

Mix the cornstarch into the reserved broth until smooth; gradually stir mixture into the soup. Return to a boil while cooking and stirring for a couple of minutes or until thickened.

To serve, ladle into bowl and top with broken up chips and cheese.

Yield: 4 servings
Per serving: 194 calories, 29 g carbs, 17 g protein
Diabetic Exchanges: 2 starch and 2 lean meat



Wednesday, August 5, 2015

WALNUT STREUSEL COFFEE CAKE

Streusel:
1 cup chopped walnuts
1/3 cup Splenda Brown Sugar Blend
2 tbsp butter, melted
1/2 heaping tsp ground cinnamon

In a small bowl, mix streusel ingredients; set aside.

Cake:
4 large eggs, separated
1/2 cup coconut oil
1/2  cup unsweetened applesauce
1 3/4 cups Splenda granulated
1 tsp vanilla extract
2 cups white whole-wheat flour
1 cup garbanzo bean flour
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 cup plain Greek yogurt
1-2 tbsp powdered sugar*, optional

Place egg whites in a large bowl and let stand at room temperature 30 minutes.

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

In a large bowl, cream coconut oil, applesauce and Splenda granulated together well. Gradually add egg yolks. Beat in the vanilla.

In another bowl, whisk together the flours, baking powder, baking soda, and salt; add to the egg yolk mixture alternately with the Greek yogurt, beating well after each addition.

Clean mixer beaters; beat egg whites on medium speed until stiff. Fold into cake batter.

Pour half of the batter into prepared pan. Sprinkle with walnut mixture; top with remaining batter.

Bake at 350 for 45 - 55 minutes until a wooden toothpick inserted in center comes out clean. Cool in pan 10 minutes. Remove from pan and place on wire rack to cool completely.

Dust with powdered sugar, if desired.

*Directions for making "fake" powdered sugar available on this blog.


Note: This is a dessert that serves 12. One piece per day is recommended.




Tuesday, August 4, 2015

LASAGNA SOUP

1 lb 90% lean ground beef
1 green bell pepper, chopped
1 medium onion, chopped
2 garlic cloves, minced
2 cans diced tomatoes - do not drain
2 cans (14 1/2-oz each) beef broth
1 can (8-oz) tomato sauce
1 cup frozen corn
1/4 cup tomato paste
2 tsp Italian seasoning
1/4 tsp black pepper
2 1/2 cups uncooked whole-wheat spiral pasta
1/2 cup shredded Parmesan cheese, optional

In a large saucepan, cook beef, bell pepper and onion over medium heat until meat is no longer pink. Stir to break up beef crumbles as meat cooks. Add the garlic and cook another minute. Drain well.

Stir the tomatoes, beef broth, tomato paste, and seasonings; bring to a boil. Stir in the pasta; return to a boil. Reduce the heat to simmer and cook, covered, 10-12 minutes (pasta should be tender).

Before serving, sprinkle with the Parmesan cheese if using.

Yield: 8 servings
Per serving: 280 calories, 35 g carbs, 20 g protein
Diabetic Exchanges: 2 lean meat, 2 vegetable, 1 1/2 starch


Monday, August 3, 2015

ROASTED GREEN VEGETABLE MEDLEY

1 cup fresh broccoli florets
1/2 lb thin fresh green beans, trimmed and cut into 2-inches pieces
5 small fresh mushrooms, halved
4 fresh Brussels sprouts, halved
1 medium carrots, cut into 1/4-inch slices
1/2 medium yellow or red onion, sliced
3 garlic cloves, thinly sliced
2 tbsp olive oil, divided
1/4 cup grated Parmesan cheese
1 1/2 tbsp julienned fresh basil leaves
1 tbsp fresh minced parsley
1 tbsp fresh lemon juice
1/2 tbsp grated lemon rind
Dash of salt
1/8 tsp freshly ground black pepper

Preheat oven to 425 degrees.

Place the broccoli, green beans, mushrooms, Brussels sprouts, carrots, onion, and garlic in a bowl; drizzle with half the oil and toss to coat.

Place veggies on a 15 x 10 x 1-inch baking pan that has been sprayed with nonstick cooking spray. Roast at 425 degrees for 20-25 minutes until veggies are tender, stirring occasionally.

Transfer veggies to a large serving bowl.

Combine the remaining oil, Parmesan, basil, parsley, lemon juice and rind, salt and pepper together well. Pour over the veggies and toss to coat.

Yield: 6 servings
Per serving: 87 calories, 6 g (1 sat) fat, 7 g carbs, 3 g fiber, 3 g protein
Diabetic exchanges: 1 vegetable, 1 fat




EASY COLESLAW

1 head cabbage, chopped
1 medium-size onion, chopped
1/2 green bell pepper, chopped
3/4 cup Splenda Granulated

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
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

Sunday, August 2, 2015

MICROWAVE HAM AND ZUCCHINI FRITTATA

4 cups finely chopped zucchini
1 small yellow onion, chopped
4 large eggs
3/4 tsp salt
1/4 tsp freshly ground black pepper
1 cup shredded low-fat cheddar cheese
1 cup fully cooked cubed ham

Combine the zucchini and onion in a 9-inch microwave-safe pie plate. Cover and microwave on high 3-4 minutes until tender; drain well.

In a mixing bowl, combine the eggs, salt and pepper using a whisk; stir in the cheese and ham.

Pour the egg mixture over the zucchini mixture. Microwave at approximately 70% power for 8 to 9 minutes or until a knife inserted in the center comes out clean.

Yield: 4 servings
Per serving: 251 calories, 7 g carbs, 22 g protein


Saturday, August 1, 2015

PUMPKIN TARTLETS

Sugar-free pie pastry (2-crust pie recipe)
1 (15-oz) can pumpkin
1 (12-oz) can fat-free evaporated milk
3/4 cup Splenda granulated
2 large eggs
1/2 tsp salt
1 tsp ground cinnamon
1/2 tsp ground ginger
1/4 tsp ground cloves

Preheat oven to 425 degrees.

Roll pastry out to 1/8-inch thickness. Use a floured 4-inch round cutter to make 16 circles. Reroll scraps if necessary to get 16 rounds. Press the circles into muffin cups that have been coated with nonstick cooking spray.

In a medium-size mixing bowl, using a whisk, mix the pumpkin, evaporated milk, Splenda, eggs, salt, cinnamon, ginger and cloves until well combined.

Divided the filling evenly among the 16 muffin cups.

Bake at 425 degrees for 15 minutes then lower heat to 350 degrees. Bake for another 25-30 minutes or until a butter knife inserted near center comes out clean. Remove from oven and cool in pans for 5 minutes.

Carefully run a thin knife around edges to loosen then cool in the pans on wire racks until cooled. Carefully remove from pans.

Serve topped with a dollop of sugar-free frozen whipped topping, thawed, or whipped cream, if desired. Sprinkle with a dusting of cinnamon for garnish.

Keep leftovers refrigerated.




Thursday, July 30, 2015

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

Wednesday, July 29, 2015

COCONUT CHICKEN FINGERS

4 (6-oz each) skinless, boneless chicken breast halves, cut into 1/2-inch strips
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 cup brown rice flour
1 cup buttermilk
1 large egg
1 1/2 cups unsweetened flaked coconut
3 tbsp coconut oil

Sprinkle the chicken strips with the salt and pepper.

Put the flour in a shallow dish (pie plate works great).

Combine the buttermilk and egg in another shallow dish.

Dredge chicken strips in the flour; shake off excess. Dip into the buttermilk/egg mixture then dredge in the coconut.

Heat the oil in a large skillet over medium-high heat. Add chicken strips to skillet and cook 6 - 8 minutes or until chicken is cooked through, turning once during cooking.

Yield: 6 servings

Note: File Photo

Tuesday, July 28, 2015

SPICY BEAN SOUP

1 cup dried pinto beans, washed, covered with water and soaked at least 2 hours (preferably overnight)
5 cups cold water
1/2 tsp salt
3 slices bacon, diced
1/2 cup chopped yellow onion
1 garlic clove, minced
1 large ripe tomato, peeled, seeded, diced
3 1/2 cups low-fat chicken broth
1 tsp Tabasco sauce
2 tbsp uncooked whole-wheat elbow macaroni
1/4 cup chopped cilantro

Drain beans and rinse in a colander under running water; place in a Dutch oven.

Add the cold water and salt to the beans and heat to boiling; lower heat, cover and simmer for 2-3 hours until beans are tender.

Combine 1 cup of the cooked beans with 1 cup of their liquid in a blender container or a food processor; process until smooth and set aside.

Cook bacon in a skillet over medium heat until crispy. Drain off drippings, reserving 1 tablespoon.

Add the onion and garlic to the bacon and reserved drippings and saute until tender; add the tomato and cook another minute. Transfer mixture to the Dutch oven with the remaining beans and liquid. Add the chicken broth and Tabasco sauce; bring to a boil

Add the macaroni to the Dutch oven; turn down the heat to a slow boil and cook 7 to 10 minutes until macaroni is tender.

Add the cilantro just before serving.

Yield: 8 servings




Saturday, July 25, 2015

SOUTHWEST BREAKFAST SCRAMBLE

4 large egg whites
2 large eggs
1/4 tsp freshly ground black pepper
dash of salt, optional
2 (6-inch size) corn tortillas, cut in half and then into strips
1/4 cup chopped fresh baby spinach
2 tbsp shredded reduced-fat cheddar cheese
1/4 cup low-sugar salsa

Whisk the egg whites, eggs, pepper and salt, if using, together in a large bowl. Stir in the tortilla strips, spinach, and cheese.

Heat a large nonstick skillet that is coated with cooking spray over medium to medium-high heat. Cook egg mixture, stirring, until mixture is thickened and dry.

Divide mixture onto 2 serving plates and top with the salsa.

Yield: 2 servings
Per serving: 195 calories, 16 g carbs, 2 g fiber, 17 g protein
Diabetic Exchanges: 2 lean meat, 1 starch

Note: File Photo

Tuesday, July 21, 2015

PHYLLO TOPPED CHICKEN POT PIES

1 head garlic
1 tbsp olive or coconut oil
2 cups sliced fresh mushrooms
2 medium-size carrots, cut into 1/2-inch coins
1 medium-size parsnip, cut into 1/2-inch slices
1/2 cup chopped onion
1/2 cup reduced-sodium chicken broth
1 tsp dried thyme, crushed
2 cups fat-free or low-fat milk
3 tbsp white whole-wheat flour
2 cups cubed cooked chicken breast meat
4 sheets phyllo dough, thawed
Olive oil nonstick cooking spray

Preheat oven to 425 degrees.

Peel the outer layer of skin from the garlic head, leaving cloves intact. Cut off the pointed top (approximately 1/4") leaving the bulb intact but exposing the individual cloves. Place, cut side up, in a custard cup and drizzle with 1/2 teaspoon of the oil. Cover with foil and bake25 to 30 minutes or until cloves feel soft when pressed. Set aside to cool enough to handle. When you can handle, squeeze out the paste from the individual cloves.

While garlic cools, heat the remaining oil in a large skillet. Add the mushrooms, carrots, parsnip, and onion; cook 10 minutes, stirring occasionally.

Add the broth to the skillet along with the thyme, 1/2 teaspoon salt, and 1/4 teaspoon black pepper. Bring to a boil and reduce the heat. Simmer, covered, about 10 minutes until vegetables are tender. Stir in the garlic paste.

In a medium mixing bowl, whisk together the milk and flour until smooth; add to the mushroom mixture and cook, stirring, over medium heat until thickened and bubbly. Stir in the chicken.

Divide the mixture evenly among 4 (12-oz) individual oven-safe dishes; set aside.

Unfold phyllo and remove one sheet at a time to a flat work surface keeping other sheets covered. Lightly coat sheet with nonstick cooking spray, top with another sheet and lightly coat with spray. Repeat with remainng two sheets. Cut the stack in half crosswise and place one stack atop the other stack.

Use a pizza cutter to cut the stack into 16 strips. Place four strips in a woven pattern atop each dish.

Bake at 425 degrees 15 to 20 minutes until bubbly and phyllo is a golden brown. Allow to stand 10 minutes before serving. Sprinkle tops with freshly ground or cracked black pepper, if desired.


Saturday, July 18, 2015

QUICK CHICKEN SALAD

2 chicken breasts (deli or KFC, etc okay), broken or shredded into small pieces
1 head lettuce, broken
1 cup red grapes, halved
Low-fat mayonnaise

Toss the chicken, lettuce, and grapes with just enough mayo to moisten. Serve with a crusty whole-grain bread, if desired.


Thursday, July 16, 2015

LEMON-LIME SODA GELATIN

2 cups sugar-free lemon-lime soda
2 small pkg (3-oz size) sugar-free lime-flavored gelatin
6-oz low-fat cream cheese, softened
2 cups chilled sugar-free lemon-lime soda
1 carton (12-oz) sugar-free frozen whipped topping, thawed

Microwave the 2 cups soda on high until hot (1 to 2 minutes).

Place the hot soda and the gelatin powder in a blender; cover and process until the gelatin is completely dissolved. Add the cream cheese and process to blend.

Transfer the mixture to a large bowl and stir in the chilled soda. Whisk in the whipped topping.

Pour mixture into a 3-quart bowl and refrigerate, covered, 4 hours or until firm.

Note: File Photo

Saturday, July 11, 2015

EASY PINEAPPLE DESSERT

Today I had a "sweet" tooth and decided I needed to do something about it. It has been a couple of busy weeks and the cupboards aren't exactly loaded with "sugar-free" goodies. I found the following ingredients and made me a dessert. It is pretty good.

Note: I always use real butter but was out today and found this stick of margarine. My recommendation is real butter (always better for you than margarine). If you don't want to use that much butter, use half butter and half coconut oil.

1 box sugar-free yellow cake mix (2 layer size)
1 can pineapple* in juice (no syrup)
1 stick butter (see note above)

Preheat oven to 350 degrees.
Lightly butter a 9" X 13" baking pan.

Spread the pineapple with juice over the bottom of the pan.

Sprinkle the dry cake mix over the pineapple, evening out to equally cover the pineapple.

Melt the butter and drizzle overall.

Bake at 350 degrees 35-40 minutes or until lightly browned.

Serve topped with whipped cream.


Note: This is a dessert not a cake. You cannot 'frost' this dessert.

*I just happened to have chunked pineapple on hand. It worked out fine but next time just to see the difference I will try crushed pineapple. I will also sprinkle with some chopped pecans next time. I didn't think about them today.


BLUEBERRY SKILLET COBBLER

4 cups fresh or frozen blueberries
1/2 cup Splenda Granulated
1/2 cup water
1 tsp lemon zest
1 tbsp lemon juice

Biscuit Dough
1 cup white whole-wheat flour
2 tbsp Splenda Granulated
2 tsp baking powder
1/2 tsp salt
1 tbsp butter
1/2 cup low-fat milk

Sugar-free vanilla ice cream, for serving, optional

Preheat oven to 400 degrees.

In a 10-inch ovenproof skillet, combine berries, Splenda, water, zest and juice; bring to a boil. Reduce the heat and simmer, uncovered, for around 10 minutes until slightly thickened; stir occasionally.

To make biscuits while berries cook, whisk the flour, Splenda, baking powder and salt together in a small bowl. Cut in the butter until mixture is like coarse crumbs; stir in the mix just until moistened.

Drop discuit dough into six portions atop the simmering berry mixture. Place in the preheated oven and bake, uncovered, 17 to 20 minutes or until the biscuits are golden brown.

Serve while warm and top with some of the ice cream, if desired.

Yield: 6 servings

Note: This is a dessert, only one serving, please!


Wednesday, July 8, 2015

CHOCOLATE CHOCOLATE CHIP COOKIES

1/2 cup firmly packed Splenda Brown Sugar Blend
1/2 cup Splenda granulated
1/2 cup butter
1/2 cup coconut oil
1 tsp vanilla extract
1 large egg
1/4 cup all-purpose flour
1 cup white whole-wheat flour
1/2 cup garbanzo bean flour
1/4 cup unsweetened cocoa
1 tsp baking soda
1/4 to 1/2 tsp salt
1 cup sugar-free chocolate chips
1/2 cup chopped pecans or almonds, optional but highly recommended as nuts are good for diabetics

Preheat oven to 375 degrees.
Line 2 cookie sheets with parchment paper; set aside.

In a large mixing bowl, cream both Splendas, butter and coconut oil until light and fluffy. Blend the vanilla extract and the egg into the mixture.

Blend the flours, cocoa, baking soda and salt into the butter mixture. Stir in the chocolate chips and nuts.

Drop the dough by teaspoonfuls onto the prepared baking sheets and bake at 375 degrees for 7 to 11 minutes or until set.

Remove from oven and cool in pan for 1 minute then remove to wire racks to cool completely.

Yield: Approximately 4 dozen cookies.

Personal Note: You should not eat more than two cookies at a time even though these do not have sugar. The key to a diabetic's diet is to eat in moderation. Have another cookie or two in a couple of hours if desired but not 4 cookies at a time.


Sunday, July 5, 2015

BAKED SQUASH CASSEROLE

2 1/2 lbs medium-size yellow squash
1 egg, beaten
1/2 cup whole-wheat bread crumbs + additional for topping
4 tbsp butter
1 tbsp Splenda granulated
1 tbsp chopped onion
dash of freshly ground black pepper

Preheat oven to 350 degrees.
Spray a 2-quart casserole dish with nonstick cooking spray or grease lightly; set aside.

Cut tips off the squash and cut each into 4 pieces. Place in a large saucepan and cover with boiling water; cook until tender. Drain in a colander and mash in a mixing bowl. Add the egg, 1/2 cup bread crumbs, butter, Splenda, onion and pepper; combine well.

Transfer mixture to the prepared casserole dish and cover top lightly with bread crumbs. Bake at 350 degrees for 20 to 25 minutes until lightly browned.

Note: This is a side dish that should be served with a protein item.

Note: File Photo





Saturday, July 4, 2015

ROASTED DILL GREEN BEAN SALAD

2 lbs fresh green beans, trimmed and broken, if desired
3 tbsp olive or coconut oil, divided
1/2 tsp salt, divided
2 tbsp white wine vinegar
2 tsp dill weed
1 1/2 tsp Dijon mustard
1 1/2 tsp Splenda Granulated
1/4 tsp freshly ground black pepper

Preheat oven to 400 degrees.

In a large mixing bowl, toss the beans with half the salt and 1 tablespoon of the oil. Divide the mixture evenly in two 15" x 10" x 1" baking pans and spread out on pans. Roast 30-35 minutes until tender and lightly browned, stirring occasionally.

In a small bowl, whisk the vinegar, dill, mustard, Splenda and pepper along with the remaining salt and oil until well blended.

Transfer beans to a large serving bowl and toss with the vinegar mixture to coat.

Yield: 6 servings
Per serving: 108 calories, 7 g (1 g sat) fat, 11 g carbs, 5 g fiber, 3 g protein
Diabetic Exchanges: 1 1/2 fat, 1 vegetable


Friday, July 3, 2015

WALDORF CHICKEN SALAD

4 to 5 cooked chicken breasts, diced
1 cup walnuts, toasted
1 pkg (1/2 lb) snow peas blanced for 1 minute then cooled
1/2 cup light mayonnaise
1/2 cup plain low-fat, low-sugar yogurt
3 tbsp Dijon mustard
3 tbsp white-wine vinegar
1 tsp salt, optional
1/2 tsp freshly ground black pepper
2 small Granny Smith (or other tart) apples, chopped
lemon juice for tossing apples
5 stalks celery, chopped

Toss the chopped apples with the lemon juice to avoid discoloration. Drain any excess juice.

Combine all ingredients in a large bowl and toss to mix well.

Refrigerate until serving time and refrigerate any leftovers.

Note: This is a file photo as I did not take a picture of this salad.

Wednesday, July 1, 2015

HAWAIIAN LUAU CAKE

Note: This recipe is fine for most diabetics but remember only 1 serving a day! The key to enjoying desserts is to eat them in small quantities. My aunt gave me this recipe years ago. After being diagnosed as diabetic I redid the recipe to make it diabetic-friendly.

1 box sugar-free yellow cake mix
1/2 cup coconut oil (or olive oil)
1 can (16-oz) mandarin oranges, drained (reserve some juice)
4 large eggs
1 tub (16-oz) frozen whipped topping, thawed (use sugar free or 1 g sugar per serving)
1 can (16-oz) crushed pineapple in its own juice, drained
1 large box instant sugar-free vanilla pudding mix

Preheat oven to 350 degrees.
Grease and flour 2 8" or 9" round cake pans; set aside.

In a mixing bowl, mix the cake mix, oil, oranges, and eggs together until well blended. Pour batter evenly into the two prepared pans.

Bake cakes at 350 degrees for 25 minutes or until a wooden toothpick inserted in centers comes out clean. Remove pans to a wire rack and cool cakes in pan for 5 to 10 minutes. Remove from pans and cool completely on the wire rack.

Mix the whipped topping, pineapple, and pudding mix together until well blended. Add a little of the reserved pineapple juice if needed to get to spreading consistency.

Place 1 cake layer on a cake plate and spread top with the whipped topping mixture. Top with the second layer then spread the remaining topping mixture over the top and sides of the cake.

Keep cake refrigerated until serving time and refrigerate leftovers.

Note: This picture is a file photo.



Monday, June 29, 2015

LINGUINE WITH CLAM SAUCE

2 cans (6.5-oz each) minced clams, undrained
1/2 cup sugar-free or low-sugar Italian salad dressing
1 large tomato, chopped
1/2 cup sliced pitted ripe olives
1/4 cup grated Parmesan cheese
1/4 cup chopped fresh parsley
freshly ground black pepper, optional
8-oz whoe-wheat linguine, cooked according to package directions and drained

In a large skillet, bring the clams and salad dressing to a boil; boil 1 minute. Remove skillet from heat.

Stir the tomato, olives, Parmesan, parsley and pepper, if using, into the skillet.

Toss the hot linguine with the clam sauce until coated.

Yield: 2 large or 4 small servings




Friday, June 26, 2015

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

Friday, June 19, 2015

MINT TOPPED BROWNIES

2 tbsp butter (not margarine)
1 oz unsweetened chocolate
1/2 cup white whole-wheat flour
1/3 cup unsweetened cocoa powder
3/4 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 cup low-fat buttermilk
1 cup Splenda granulated
1 large egg
3/4 tsp vanilla extract
1/4 tsp peppermint extract

Topping:
2/3 cup thawed sugar-free frozen whipped topping
2 drops peppermint extract
2 drops green food coloring, optional

Preheat oven to 350 degrees.
Line an 8-inch square baking pan with foil, leaving foil hanging over sides. Spray with nonstick cooking spray; set aside.

In a glass bowl, microwave the butter and chocolate on high until melted. Set microwave at 10-second intervals, stir and do another 10 seconds until mixture is smooth.

In a mixing bowl, combine the flour, cocoa powder, baking powder, baking soda, and salt.

With an electric mixer on low speed, beat the buttermilk, Splenda, egg, and both extracts until combined; beat in the flour mixture then the chocolate mixture.

Pour batter into the prepared pan and bake at 350 degrees for 25 minutes or until a wooden toothpick inserted into center comes out clean. Do not overbake brownies. Cool in pan on a wire rack for 10 minutes then using the foil as handles, lift brownie from the pan to the rack. Allow to cool completely.

Cut brownies into 25 small squares.

In a small bowl stir the peppermint extract into the whipped topping. Add food coloring, if desired. Place a small dab atop each brownie before serving.



Tuesday, June 16, 2015

TURKEY-SPINACH MEATBALLS

1 pkg (10-oz) frozen chopped spinach, thawed and squeezed dry
1 large egg, beaten
1 cup soft whole-grain bread crumbs
2 tbsp grated onion
1 tsp seasoned salt
1 lb lean ground turkey (no skin)
Nonstick cooking spray

Preheat oven to 400 degrees.
Lightly spray a 15 x 10 x 1-inch baking pan with cooking spray; set aside.

In a large mixing bowl, combine the spinach, egg, bread crumbs, onion, and salt until blended. Add turkey to mixture and mix together well.

Shape the turkey mixture into 2-inch diameter balls and place in the prepared baking pan.

Bake at 400 degrees for 20 minutes or until they are no longer pink in the center. Remove from oven, remove from pan with a slotted spoon and drain on paper towels.

Yield: 4 servings

Note: File Photo


Monday, June 15, 2015

VEGGIE CHOW CHOW

2 cups frozen cauliflower, thawed and cut into small pieces
2 cups frozen sliced carrots, thawed
2 cups frozen cut green beans, thawed
2 cups frozen cut yellow wax beans, thawed
1 (15-ounce) can red kidney beans, rinsed and drained
1 large onion, coarsely chopped
1/2 red bell pepper, cut into 1/2-inch pieces
2 cups water
1 cup white vinegar
2 1/2 cups Splenda Granulated 
1/2 teaspoon celery seed
1/4 teaspoon turmeric
1/2 teaspoon salt

In a large heat-proof bowl, combine all vegetables; set aside.

In a medium saucepan, bring water, vinegar, Splenda, celery seed, turmeric, and salt to a boil over high heat; stir occasionally. Pour over vegetables; mix gently.
 
After chow chow cools, cover and refrigerate until ready to serve.

Note: File Photo

Friday, June 12, 2015

CRUNCHY TOSSED SALAD

6 cups torn salad greens
2 green onions, chopped
1 cup chow mein noodles
1/2 cup cashews or almonds
6 slices bacon, fried crisp, drained and crumbled
2 tbsp sesame seeds
Your choice of sugar-free or low-sugar salad dressing

Combine the first 6 ingredients in a large salad bowl. Toss dressing over salad and serve.

Yield: 4 to 6 servings.



Thursday, June 11, 2015

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

Tuesday, June 9, 2015

PECAN CHICKEN

1/3 cup finely chopped pecans
1/3 cup dry bread crumbs
1/2 tsp dried thyme
1/2 tsp paprika
1/2 tsp salt
4 boneless skinless chicken breast halves
3 tbsp Dijon mustard

Sauce:
1/4 cup sugar-free maple syrup
1 tbsp Dijon mustard

Preheat oven to 375 degrees.
Spray a 9 x 13-inch baking dish with nonstick cooking spray; set aside.

In a shallow bowl or pie pan, combine the pecans, bread crumbs, and spices.

Coat chicken pieces with mustard then in the pecan mixture. Place in the prepared baking pan and bake, uncovered, 30-35 minutes or until the juices run clear and chicken is cooked through.

While chicken bakes, combine the sauce ingredients in a small bowl to serve along side the chicken.

Note: File Photo



Monday, June 8, 2015

PEPPER STEAK IN THE SLOWCOOKER

I am a big fan of my slow cookers. Here is a favorite recipe:

2 lbs sirloin steak, cut into 1 1/2 to 2-inch strips
2 garlic cloves, minced
3 tbsp coconut oil
1 cube beef bouillon cube
1/4 cup hot water
2 1/2 tsp cornstarch
1 small yellow onion, cut into strips
1 large green bell pepper, cut into strips
1 large red bell pepper, cut into strips
1 can (14.5-oz) stewed tomatoes, do not drain
3 tbsp lite soy sauce
1 tsp Splenda granulated
1 tsp salt

Heat coconut oil in large skillet; add the steak strips and garlic. Cook meat/garlic until browned and transfer to the slow cooker.

Dissolve the bouillon cube in the hot water. When bouillon is completely dissolved, stir in the cornstarch until smooth. Pour over the steak in the slow cooker.

Stir the remaining ingredients into the cooker; place lid on cooker.

Cook on high 3 to 4 hours or on low 6 to 8 hours or until meat is tender.

Yield: 6 servings

Note: This is yummy served with hot brown rice.

Note: File Photo


Friday, June 5, 2015

HOMEMADE CIDER VINAIGRETTE

1/2 cup cider vinegar
1 small shallot, minced
1 tbsp Dijon mustard
1/4 tsp dried tarragon
1/2 tsp salt
1 tsp freshly ground black pepper
1 cup extra-virgin olive oil

In a small bowl combine the first six ingredients using a whisk. Slowly add the olive oil while whisking constantly.

Yield: Approximately 1 1/2 cups

Thursday, June 4, 2015

APPLE TART

6 medium apples, peeled, cored, and thinly sliced
1 cup Splenda Granulated
2 teaspoons cornstarch
Sugar-free pastry for 2-crust pie

Preheat oven to 325 degrees.
Place apple slices on a rimmed baking sheet and bake 10 minutes.

Place warmed apples in a large bowl then add Splenda and cornstarch; mix well. Refrigerate mixture 5 to 10 minutes.

Meanwhile, line a shallow 9-inch pie plate with pastry, pressing crust firmly against plate. Pour apple mixture into pie crust then place remaining pie crust over top. Trim and pinch edges together to seal. Cut four 1-inch air vents in top crust.

Increase oven temperature to 400 degree F. Bake pie 30 to 35 minutes, or until crust is golden. 

Serve warm with sugar-free vanilla ice cream, if desired.

Note: File Photo


ORZO, TUNA, TOMATO SALAD

3/4 cup whole-wheat orzo, cooked according to package directions
4 large ripe tomatoes, sliced and arranged on a platter
16 small leaves of fresh basil
1 pouch (11-oz) light tuna in water
1 cup cubed mozzarella cheese
3 tbsp minced fresh basil
2 tbsp olive oil
2 tbsp balsamic vinegar
1/8 tsp freshly ground black pepper

Place the small basil leaves over the tomatoes on the platter.

Drain orzo; rinse with cold water and place in a large mixing bowl. Add the tuna, mozzarella cheese, and minced basil.

In a small bowl, whisk together the olive oil, vinegar, and pepper. Drizzle the dressing mixture over the orzo and toss well to combine. Spoon the orzo mixture over the tomatoes.

Yield: 4 servings
Per serving: 392 calories, 15 g (5 sat) fat, 31 g carbs, 7 g fiber, 34 g protein
Diabetic Exchanges: 4 lean meat, 1 1/2 starch, 1 1/2 fat, 1 vegetable

Note: This is a file photo

Note: My version of a recipe I saw in an old TOH.