CONFETTI BEAN SALAD

Beans are an important part of a diabetic diet. Yes, they may be high in carbs but it is the 'good' carbs that are helpful in maintaining blood sugar. This recipe makes a colorful salad to be eaten with a lean protein. Rinse and drain all beans before adding.

1 can (16-oz) kidney beans
1 can (15-oz) garbanzo beans (chickpeas)
1 can (14 1/2-oz) Italian-style diced tomatoes, drained
1 1/2 cups frozen peas
1 1/2 cups frozen corn
1/2 cup chopped onion (I like using red onion)
1/2 cup chopped green bell pepper
3 tbsp red wine vinegar OR cider vinegar
2 tbsp olive or canola oil
1 garlic clove, minced
1/2 tsp salt
1/4 tsp freshly ground black pepper

In a large bowl, combine the beans, tomatoes, peas, corn, onion, and bell pepper.

In a small bowl, combine the vinegar, oil, garlic, salt and pepper until blended. Pour dressing over the vegetable mixture and toss gently to coat.

Cover salad and refrigerate at least 4 hours before serving.

Note: This makes a great make-ahead dish for parties, pitch-ins, etc as it can be made the night before.

Yield: 10 servings
Per serving of 3/4 cup: 176 calories, 4 g fat (only a trace saturated), 0 cholesterol, 358 mg sodium (with salt), 30 g carbs (8 g fiber), 7 g protein
Diabetic Exchanges: 1 1/2 starch, 1 vegetable, 1 fat

Note: File Photo

SWEET AND SOUR MEATBALLS

1 can (20-oz) unsweetened (in their own juice) pineapple chunks
1 large egg
1 cup soft whole-grain bread crumbs
1 garlic clove, minced
1 tsp salt
1/4 tsp freshly ground black pepper
1 1/2 lbs lean ground beef (or turkey)
2 tsp olive or canola oil
1 large green bell pepper
1 large red bell pepper (or another green one)
1 cup low-fat chicken broth
1/2 cup Splenda granulated
3 tbsp cornstarch
1/2 cup cider vinegar
3 tbsp reduced-sodium soy sauce
6 cups hot cooked brown rice for serving

Drain the pineapple and save 1/2 cup of the juice; set both aside.

In a mixing bowl, combine the egg, bread crumbs, garlic, salt and black pepper. Crumble the meat over the mixture and mix together well. Shape into approximately 40 meatballs.

In a nonstick skillet, heat the oil, add meatballs and brown on all sides; drain.

Cut bell peppers into chunks; add the broth, peppers, and the pineapple to the meatballs. Bring the mixture to a boil; reduce heat and simmer, uncovered, for about 7 minutes.

While the meatball mixture cooks, combine the Splenda and cornstarch in a bowl. Stir in the vinegar, soy sauce and the saved pineapple juice until smooth. Add to the meatball mixture. Bring to a boil; cook while stirring for a couple of minutes or until thickened.

Serve over the hot cooked rice.

Per serving of 3/4 cup meatball mixture over 3/4 cup rice = Approximately 456 calories, 66 g carbs, 2 g fiber, and 23 g protein
Diabetic exchanges: 3 lean meat, 2 1/2 starch, 1 1/2 vegetable, 1 fat

Note: This is a file photo showing white rice. Diabetics should use brown (whole-grain) rice.

THREE BEAN TURKEY SOUP

1 lb ground turkey

1 cup chopped onion
1 medium bell pepper, diced
2 garlic cloves, minced
1 can (16-oz) red kidney beans, drained
1 can (16-oz) Great Northern beans, drained
1 can (16-oz) black beans, drained
3 cups water
2 cans, whole tomatoes, undrained, chopped
1 can (8-oz) tomato sauce
1 1/2 cups sliced carrots
2 tsp dried oregano leaves
1/2 tsp dried thyme leaves
1/2 tsp chicken-flavored bouillon granules
1/2 tsp salt
1/2 tsp black pepper

In a large skillet, cook turkey, onion, bell pepper, and garlic until turkey is no longer pink. Drain off any fat.
Transfer mixture to  a crock pot/slow cooker. Add the beans, water, tomatoes, tomato sauce, carrots, spices and bouillon. Place lid on cooker and cook on low 8 to 10 hours or on high 4 to 5 hours.

Before serving, mash beans slightly to make a thicker soup. Garnish, if desired.

Yield: 10 servings

CREAMY CHICKEN AND PASTA WITH SPINACH

Sometimes we diabetics just crave a creamy homestyle meal. If you like chicken (I don't), give this recipe a try.

6-oz uncooked whole-wheat or low/no carb egg noodles
1 tbsp olive oil
1/4 cup chopped onion
1/4 cup chopped red bell pepper
1 pkg (10-oz) frozen spinach, thawed and drained
2 boneless skinless chicken breasts (about 3/4 lb), cooked and cubed
1 can (4-oz) sliced mushrooms, drained
2 cups shredded Swiss cheese
1 carton (8-oz) fat-free sour cream
3/4 cup fat-free evaporated milk
2 eggs, lightly beaten
1/2 tsp salt

Preheat oven to 350 degrees.

Prepare noodles according to package directions; set aside.

In a large skillet, heat oil over medium-high heat. Add the onion and bell pepper; cook and stir 2 minutes or until the onion is tender. Add the spinach, chicken, mushrooms, and the noodles; stir to combine.

Combine the cheese, sour cream, milk, eggs and salt in a medium bowl, stirring to blend well. Add mixture to the chicken mixture; stir to combine well.

Spray a 9 x 13-inch baking dish with nonstick cooking spray; Transfer mixture to the prepared dish and bake, covered, at 350 degrees for 30-35 minutes or until heated through.

Yield: 8 servings

file photo

HONEY BUN CAKE

1 box sugar-free yellow cake mix (2-layer size)
1/2 cup olive or canola oil

1/4 cup unsweetened applesauce
4 large eggs
1 carton (8-oz) fat-free sour cream
1/2 cup Slenda Brown Sugar Blend
1 tbsp ground cinnamon
2 cups "fake" powdered sugar*
4 tbsp low-fat milk
1 tbsp vanilla extract

Preheat oven to 325 degrees.
Lightly spray a 9x13-inch baking pan with nonstick cooking spray; set aside.

In a mixing bowl beat the cake mix, oil, applesauce, eggs, and sour cream by hand for 50 strokes. Pour half the batter into the baking pan.

In a small bowl, combine the Splenda and cinnamon; spread over the batter in the pan. Pour remaining half of the batter over the sugar/cinnamon layer. Using a knife, make swirls in the cake.

Bake at 325 degrees for approximately 40 minutes until a wooden toothpick inserted in the center comes out clean.

In a bowl combine the "fake" powdered sugar, milk, and vanilla extract. Spread over the warm cake.

*Recipe available on this blog site. There are also 'fake' powdered sugars on the market now.

IRON SKILLET CORNBREAD

Cornbread is one of my favorite foods. Since my diabetes diagnosis I have really had to cut back on cornbread in my diet. I finally found a way to enjoy my cornbread without a big surge in blood sugar readings. The secret is using white whole-wheat flour. Here is a good recipe and it is delicious made in an iron skillet. Do not over indulge and always have a piece of cornbread with a protein item!

1 cup cornmeal
1 cup white whole-wheat flour
3 tsp baking powder
3/4 tsp salt
1 cup fat-free milk
1 large egg
olive or coconut oil to grease the skillet

Preheat oven to 375.
Grease the skillet and heat in oven until hot.

In a bowl, combine the cornmeal, flour, baking powder, and salt. Stir in the milk and egg until well combined. Pour the mixture into the hot skillet and bake at 375 degrees for 25-30 minutes or until browned.

Note: Add a tablespoon of chopped jalapeno peppers if desired.

BEAN SALAD

1 can (15-16 oz) kidney beans, drained
1 can (16-oz) whole kernel corn, drained
1 can (3-oz) sliced black olives, drained
1 large tomato, chopped
1/2 cup chopped sweet onion
1/2 cup chopped green bell pepper

Combine all the above ingredients in a large bowl.

Dressing:
1/2 tsp cumin
1/2 tsp oregano
2 tbsp chopped parsley
1/2 tsp dry mustard
1/4 tsp salt
2 tbsp Splenda Granulated
1/4 cup olive oil
1/4 cup cider vinegar

Place alll dressing ingredients in a jar and tighten lid to seal. Shake jar well to combine all ingredients. Pour immediately over the vegetable mixture and toss to coat.

Refrigerate several hours before serving. Stir occasionally during this time.

Note: This is a file photo

WILD RICE CHICKEN SOUP

1 large onion, chopped
1 medium carrot, shredded
1 celery rib, diced
1/4 cup unsalted butter
1/2 cup white whole-wheat or garbanzo bean flour
8 cups chicken broth
3 cups cooked wild rice
1 1/2 cups cooked chicken, cubed or shredded
1/4 tsp salt
1/4 tsp black pepper
dash of garlic powder
1 cup fat-free evaporated milk
1/4 cup chopped chives for garnish, optional

In a large saucepan or Dutch oven, melt butter; saute the onion, carrot, and celery until tender. Stir in the flour until smooth. Gradually add broth while stirring. Stir in the remaining ingredients except the milk and chives. Bring soup to a boil over medium heat; cook, stirring for 2 - 3 minutes or until thickened. Stir in the milk and cook another 4 -5 minutes. Ladle into serving bowls and garnish with the chives, if using.

Note: File Photo

FRUIT AND ALMOND TART

This is a Kraft Foods recipe I redid to make it diabetic-friendly.

1 1/2 cups Keebler Club Multi-Grain Crackers (important to use multi-grain), coarsely crumbled
1/4 cup Splenda Granulated
1 tsp ground cinnamon
1/4 cup no salt added butter, melted
12-oz fat-free cream cheese, softened
2 tbsp +2 tsp packed Splenda Brown Sugar Blend
1/4 cup fat-free milk
1/4 tsp almond extract
1/2 cup finely chopped toasted almonds
3 cups mixture of fresh fruits ie, strawberries, blueberries, red raspberries, kiwi, or fruit of your choice
1/4 cup sugar-free apricot jelly, melted

Preheat oven to 400 degrees.

In a medium bowl, combine the crackers, Splenda Granulated, and cinnamon; Add butter and toss to combine. Press firmly onto the bottom and sides of a 9-inch pie plate (may use a 9-10 inch tart pan with removable bottom, if you prefer).

Bake at 400 degrees for 8 minutes or until lightly browned. Cool completely.

In a small mixing bowl, beat the cream cheese, Splenda Brown Sugar, milk and almond extract on medium speed of electric mixer until fluffy. Stir in almonds and spread over the crust.

Top with the fruit and drizzle with the melted jelly.

Refrigerate for at least 1 hour or until set. Keep chilled and store leftovers in the refrigerator.

 Note: File Photo for reference only.

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STRAWBERRY ORANGE SMASH SMOOTHIE

3 cups unsweetened frozen strawberries
2/3 cup Splenda Granulated
1 1/4 cups fresh squeezed orange juice
1 cup fat-free plain yogurt
1/2 tsp vanilla extract
1/4 cup ice cubes

Place all ingredients in a blender (will fill blender, that's okay). Mix on low 10 seconds. Remove lid, stir with a wooden spoon or silicone spatula.

Mix on medium speed for 15-20 seconds, remove lid and stir again.

Mix on high speed 15-20 seconds or until smooth. Pour into 5 glasses and serve immediately.

Note: I do not recommend smoothies for diabetics but people do request recipes. This has 14 grams of sugar per serving (1/5 of recipe). Yes, I know it is natural sugar, no sugar is added, but it is still sugar.

Note: File Photo

MERINGUE FOR PIES

4 egg whites
1/4 tsp cream of tartar
1 tsp vanilla extract
1/2 cup Splenda Sugar Blend

In a large mixer bowl, combine egg whites, cream of tartar and vanilla; beat at high speed until foamy. Gradually add Splenda, one tablespoon at a time, beating constantly until Splenda is dissolved and meringue forms stiff peaks. Spread over cream pie filling and bake at 275 until lightly browned.

Note: File Photo

SWEET AND CRUNCHY DELI-STYLE PICKLES

7 pickling-size cucumbers, quartered lengthwise
1 cup water
1/2 cup rice vinegar
1/3 cup Splenda Granulated
1 tbsp kosher salt
1 whole clove
1 tsp mustard seed
1 tsp whole black peppercorns
1 tsp peeled, chopped fresh ginger
1/2 jalapeno pepper, seeded and chopped
2 garlic cloves

Place the cucumbers into a clean 1-quart canning jar. Set aside.

Combine all the remaining ingredients in a small saucepan; simmer over low heat until the salt is dissolved.

Pour the hot juice over the pickles in the jar; cover tightly with a two-piece lid.

Refrigerate pickles and leave 4 to 5 days before serving.

Note: The sweetness and flavor will intensify over time.

Note: File Photo

EASY CHEESY ZUCCHINI BAKE

2 medium-sized zucchini, cut in slices or half-moon slices
2 medium-sized yellow squash, cut in slices or half-moon slices
2-4 T chopped fresh basil (or even less, depending on how much you like the flavor of basil)
2 T thinly sliced green onion
1/2 tsp. dried thyme
3/4 tsp. garlic powder
1/2 cup + 1/2 cup low-fat white cheese (I used Pizza Cheese, which is a low-fat blend of Mozzarella, Provolone, Romano, and Parmesan)
1/2 cup coarsely grated Parmesan (I would use a little less if you only have the very finely grated Parmesan from a can)
salt and fresh ground black pepper to taste

Preheat oven to 350F/180C.  Spray an 8" x 8" baking dish with olive oil or non-stick spray.  Wash the squash and cut in slices or half-moon slices.  Wash basil, spin dry or dry with paper towels and finely chop.  Slice green onions.

Combine the sliced squash, chopped basil, sliced green onions, dried thyme, garlic powder, and both kinds of cheese and stir together until the veggies are coated with cheese and the herbs are well-distributed.  Season with salt and fresh ground black pepper.  Put the mixture in the baking dish and bake uncovered for about 25-30 minutes.

When the zucchini is nearly cooked through, take the casserole dish out of the oven and sprinkle over the remaining 1/2 cup of grated cheese.  Put the dish back in the oven and bake 10-15 minutes longer, or until the cheese is melted and nicely browned and zucchini is fully cooked.  Serve hot.

This kept well in the fridge overnight, but mine was gone the next day so I don't know if it would last longer than that!
source:http://www.kalynskitchen.com/2011/07/recipe-for-easy-cheesy-zucchini-bake.html

NOTE: This recipe was posted on my diabetic facebook page and credited to the above source.

SAUSAGE GRIT CASSEROLE

2 lbs bulk pork sausage
4 cups water
1 1/4 cups quick cooking grits
4 cups low-fat cheddar cheese, grated or shredded
1 cup low-fat milk
4 large eggs
1/2 tsp thyme
1/4 tsp garlic powder
paprika

Preheat oven to 350 degrees.
Grease (or spray with nonstick cooking spray) a 9 x 13-inch baking pan or dish; set aside.

In a large skillet, brown the sausage, stirring occasionally to crumble. Drain sausage well; set aside.

Bring the water to a boil in a large saucepan; stir in grits. Return the mixture to a boil; cover and reduce heat to simmer. Simmer 5 minutes, stirring occasionally as you don't want grits to stick to pan. Remove pan from the heat. Stir in the cheese, milk, thyme and garlic powder until cheese is melted.  Stir in the eggs and sausage.

Spoon the mixture into the prepared baking pan or dish; sprinkle paprika over all. Bake at 350 degrees for 1 hour or until bubbly throughout.

Note: File Photo

BOLD AND SPICY MEATLOAF

1 lb lean ground beef
1 large egg, beaten
1/2 cup Italian-style bread crumbs
1/2 cup chopped green bell pepper
1/4 cup chopped onion
6 tbsp Bold and Spicy Steak Sauce, divided

Preheat oven to 350 degrees.

In a mixing bowl, combine all ingredients except 2 tablespoons of the steak sauce. Mix well and press into an 8-inch loaf pan. Drizzle reserved steak sauce over the meatloaf.

Bake at 350 degrees for 40 to 45 minutes or until cooked thoroughly. Remove from oven and allow to stand 10 minutes before cutting to serve.

Yield: Serves 4

 Note: I got this recipe 6 years ago from Kraft Foods.

PUMPKIN CHOCOLATE CHIP MUFFINS

4 large eggs
2 cups Splenda Granulated
1 can (15-oz) pumpkin
1 cup olive or coconut oil
1/2 cup unsweetened cinnamon applesauce
1/2 cup all-purpose flour
2 1/2 cups white Whole-Wheat flour
2 tsp baking soda
1 tsp baking powder
1 tsp ground cinnamon
1 tsp salt
12-oz (2 cups) sugar-free chocolate chips

Preheat oven to 400 degrees.
Grease or add paper baking cups to 24 muffin  cups; set aside.

Beat the eggs, Splenda, pumpkin and oil in a large bowl until smooth.

Combine flours, baking soda, baking powder, cinnamon and salt in a separate bowl; gradually add to the pumpkin mixture, mixing well.

Fold the chips into the batter.

Fill each muffin cup 3/4 full of batter and bake at 400 degrees 15-18 minutes until a wooden toothpick inserted in the center comes out clean. Remove from oven and cool in pan a few minutes then remove to wire racks to cool completely.