WELCOME TO DIABETIC ENJOYING FOOD

I have chosen this name for this blog because it truly states my story. I am a type II diabetic who most certainly enjoys food. When I was diagnosed with diabetes several years ago, my blood sugar level was over 400. With some oral medications, a lot of research and some trial and error, I have found that unlike my ancestors I truly can continue to enjoy food. I hope this blog will help you to also enjoy food and be healthy. Some recipes are my originals and some I have collected.

Tuesday, 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

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.