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.

Saturday, December 31, 2016

TORTILLA DESSERT CUPS

3 tbsp Splenda Granulated
2 tsp ground cinnamon
10 (6-inch) whole-wheat tortillas
nonstick cooking spray
1 brick (8-oz) low-fat cream cheese
1 cup cold fat-free milk
1 pkg (4-serving size) white chocolate Or vanilla sugar-free pudding mix
2 cups sugar-free frozen whipped topping, thawed
1/4 cup sugar-free chocolate chips, melted

Preheat oven to 350 degrees.

Combine the Splenda and cinnamon in a small bowl.

Coat 1 side of each tortilla with nonstick cooking spray. Sprinkle the sprayed sides with half the Splenda/cinnamon mixture. Turn tortillas over and repeat the process on the second side. Cut each tortilla into 4 wedges.

To form the dessert cups, place the rounded edge of a wedge in the bottom of a muffin cup; shape to fit. Place a second wedge in the muffin cup allowing bottom and sides to overlap the first wedge and the points opposite each other. Repeat process until you have 20 dessert cups.

Bake cups at 350 degrees for 10 minutes or until crisp and lightly browned. Allow to cool completely in the pans.

To make the filling, beat cream cheese in a mixer bowl just until smooth.

In a separate bowl, whisk the milk and pudding mix for 2 minutes or until thickened; add to the cream cheese and beat on low speed until blended. Fold in the whipped topping. Cover and chill for 1 hour.

Carefully remove the cups from the pan. Pipe or spoon about 3 tablespoons of filling mixture into each cup. Drizzle the melted chocolate over over the filling.

Refrigerate 5 minutes to set before serving. Store leftovers in the refrigerator.

Yield 20 servings of 1 cup.
Per serving: Approximately 130 calories, 4 g fat (2 g sat), 19 g carbs, 4 grams protein
Diabetic Exchange: 1 1/2 starch

Note: File Photo

Friday, December 30, 2016

EASY BEEF GOULASH

1 1/2 cups uncooked whole-grain spiral pasta
1 lb boneless beef sirloin, cut into 1/8-inch strips
1 tbsp olive or canola oil
1 medium onion, chopped
1 medium green bell pepper, chopped
1 can (14.5-oz) diced tomatoes, do not drain
1 1/2 cups water
1 cup reduced-sodium beef broth
1 1/2 tsp red wine vinegar OR cider vinegar
2 tsp paprika
1 tsp Splenda Granulated
1/2 tsp salt, optional
1/4 tsp caraway seeds
1/4 tsp black pepper
2 tbsp white whole-wheat flour
1/4 cup cold water

Cook pasta according to the package directions.

While the pasta cooks, stir-fry the beef in a large nonstick skillet about 5 minutes or until browned. Add the onion and bell pepper, cooing and stirring for a couple of minutes. Stir in the tomatoes with their juice, water, broth, vinegar, paprika, Splenda, salt, caraway seeds, and black pepper. Bring to a boil. Reduce heat, cover and simmer 15 minutes.

In a small bowl, combine the flour and cold water, stirring until smooth; stir into the skillet.

Bring mixture to a boil and cook, stirring, two minutes or until thickened.

Drain the pasta and stir into the beef mixture.

Yield: 6 servings
Per serving of 1 cup: Approximately 270 calories, 7 g (2 g sat) fat, 29 g carbs, 2+ fiber, 22 g protein
Diabetic exchanges: 2 starch, 2 lean meat

Note: File Photo

Thursday, December 29, 2016

CREOLE CATFISH WITH YOGURT SAUCE

4 (4-oz each) catfish fillets
3 tbsp plain Greek yogurt
2 tbsp finely chopped onion
1 tbsp olive oil mayonnaise
1 tbsp Dijon mustard
1 tbsp ketchup
1/2 tsp dried thyme
1/4 tsp grated lemon peel
1 tsp paprika
1/2 tsp onion powder
1/4 tsp salt
1/8 tsp cayenne pepper
4 lemon wedges for serving

In a bowl, make a yogurt sauce by combining the yogurt, onion, mayonnaise, mustard, ketchup, thyme, and lemon peel. Cover sauce and refrigerate until serving time.

In a small bowl, combine the paprika, onion powder, salt, and cayenne pepper; rub mixture over both sides of the fish fillets.

Grill fish, covered, in a grill basket sprayed with nonstick cooking spray over medium-hot heat OR broil 6-inches from the heat for 5 to 6 minutes per side or until the fish flakes easily with a fork.

Serve with the yogurt sauce and lemon wedges.

Yield: 4 servings
Per serving of 1 fillet with 1 tablespoon of sauce: Approximately 180 calories, 9 g (2 g sat) fat, 5 g carbs, 1 g fiber, 19 g protein
Diabetic Exchanges: 3 lean meat, 1/2 fat

Note: File Photo

Wednesday, December 28, 2016

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


Tuesday, December 27, 2016

SHRIMP SALAD WITH VINAIGRETTE

3 tbsp apple cider vinegar or white wine vinegar
1 garlic clove, minced
1 tsp Splenda Granulated (or equal amount of your favorite sweetener)
1 tsp orange zest
3 tbsp olive or canola oil
2 medium navel oranges, peeled
1 lb cooked medium shrimp, peeled and deveined
1 tbsp diced pimento
5 cups torn Bibb or Boston lettuce
5 cups torn leaf lettuce
1/4 cup sliced green onions

Combine the vinegar, garlic, Splenda and orange zest in a large bowl; whisk in the oil and set aside.

Cut the oranges into 1/2-inch slices then quarter each slice.

Add the shrimp, oranges, and pimento to the dressing; toss to coat. Cover and chill at least an hour.

Just before serving, toss the dressing with the lettuce and onions.

Yield: 6 servings
Per serving of two cups: 174 calories, 8 g (1 sat) fat, 9 g carbs, 2 g fiber, 17 g protein
Diabetic Exchanges: 2 lean meat, 1 fat, 1/2 fruit

Note: I got this recipe and picture from the Premiere Edition of Light and Tasty Magazine 2001.

Thursday, December 22, 2016

BROILED ZUCCHINI WITH ROSEMARY BUTTER

3 tbsp unsalted butter, softened
1/4 cup finely chopped green onions
1/2 tsp dried rosemary, crushed
1 tsp lemon juice
1/2 tsp lemon zest
1/4 tsp freshly ground black pepper
1/8 tsp cayenne pepper
4 medium-size zucchini

In a small bowl, combine all ingredients except the zucchini; set aside.

Slice zucchini lengthwise into 1/2-inch slices and place on a broiler pan that has been sprayed with nonstick cooking spray.

Broil zucchini 4-inches from the heat for around 10 minutes or until crisp tender. Turn occasionally during cooking. Remove from oven and immediately brush with the butter mixture before serving.

Yield: 4 servings
Per serving of 3 zucchini slices with 4 teaspoons of butter mixture = Approximately 100 calories, 5 g carbs, 2 g protein

Note: File Photo



Wednesday, December 21, 2016

FAKE OR SUGAR-FREE POWDERED SUGAR

Diabetics often come across recipes calling for powdered sugar. You can make your own substitute for powdered sugar that works very well in recipes. 

3/4 cup of Splenda Granular
2 tablespoons cornstarch

Place both ingredients in a blender and blend until it is a very fine powder. Use as you would powdered sugar.

0 grams of sugar and only 4 carbs per tablespoon.


Tuesday, December 20, 2016

RASPBERRY CREAM CAKE

1 box (2-layer size) sugar-free yellow cake mix
1/4 tsp baking soda
1 1/3 cups water
2 tbsp unsweetened applesauce
4 egg whites
1 1/3 cups cold low-fat milk
1 pkg (4-serving size) sugar-free instant vanilla pudding mix
3/4 tsp vanilla extract
1 1/2 cups fresh or unsweetened raspberries
1/2 cup sugar-free hot fudge ice cream topping
Up to 1 tbsp water, if needed

Preheat oven to 350 degrees.
Grease or spray with nonstick cooking spray, two 9-inch round cake pans; set aside.

Combine the cake mix and baking soda in a mixer bowl. Add the water, applesauce, and egg whites; beat on low speed for 2 minutes. Pour into prepared cake pans and bake at 350 degrees 28-32 minutes or until a wooden toothpick inserted in the center comes out clean. Cool in pans for 10 minutes before removing from the pans to wire racks to cool completely.

To make the filling, whisk the milk, pudding mix, and vanilla extract together in a bowl 2 minutes or until thickened. Let stand for 5 minutes to set.

To arrange the cake, place one layer on a cake plate. Spread the pudding mixture over the cake layer. Sprinkle 3/4 cup of the raspberries over the pudding mixture and top with the second cake layer.

Add drops of water, if needed to the ice cream topping to make a glaze consistency. Spread over the top of the cake allowing some to drip down the sides. Arrange remaining berries on top.

Cut cake into 14 slices for serving. Remember, diabetics should not eat large slices of desserts!
Per slice: Approximately 240 calories, 50 g carbs, 1 g fiber, 4 g protein
Diabetic Exchanges: 2 starch, 1 fruit, 1/2 fat



Monday, December 19, 2016

LEMON CHICKEN TACOS

1 lb boneless skinless chicken breasts, cubed
2 tbsp +1 tsp lemon juice, divided
1 large onion, sliced
1 green onion, sliced
2 garlic cloves, minced
2 tsp olive oil
1/2 tsp ground cumin
1/2 tsp salt, optional
1/4 tsp black pepper
2 plum tomatoes, seeded and chopped
1/4 cup minced fresh cilantro
8 whole-wheat flour tortillas
1 cup shredded lettuce
1/2 cup salsa
1/2 cup low-fat Mexican-blend cheese, optional

Place chicken in a gallon resealable plastic bag; add the 2 tablespoons of lemon juice. Seal the bag and turn to coat all the chicken. Refrigerate for a couple of hours.

Heat the oil in a nonstick skillet; add the onions and garlic cooking until tender. Add the chicken and spices; cook, stirring, until the chicken juices run clear. Remove skillet from the heat and stir in the tomatoes, cilantro and remaining teaspoon of lemon juice. Spoon the mixture onto the tortillas. Top with the lettuce, salsa, and cheese, if using. Fold over and serve.

Yield: 8 tacos
Per serving of 2 tacos without cheese: Approximately 370 calories, 44 g carbs, 4 g fiber, 36 g protein
Diabetic Exchanges: 3 1/2 very lean meat, 2 starch, 2 vegetables, 1 fat

Note: File Photo



Sunday, December 18, 2016

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.


Thursday, December 15, 2016

QUICK TURKEY AND NOODLES

2 cups water

2 cups shredded fully cooked turkey (or chicken)
1 can low-fat cream of chicken soup
1 soup can of water
1 tbsp dry minced onion
1 tsp garlic powder
1/2 tsp salt
1/2 tsp cumin
1/2 tsp black pepper
2 cups hot water
2 cups whole-wheat spiral noodles

In a large saucepan or a Dutch oven bring two cups of water and the turkey or chicken to a boil. Meanwhile, in a mixing bowl, use a whisk to blend the soup and soup can of water until smooth; add to the turkey. Add the spices and stir to blend. Add the hot water and return to a boil. After the soup is boiling, add the noodles, stir well. Lower heat to medium and cook about 8 minutes or until the noodles are soft.


Note: I recently made this as I needed to use some of the Thanksgiving turkey and thought this might work. Isabell, my granddaughter, said, "You should make this again," after her second bowl. I don't taste anything with turkey so I am assuming it was good. I do not recommend eating a lot of pasta for diabetics but this is an okay recipe when you want a good hot home-style meal. Be sure to use low-fat soup and whole-grain noodles.

Wednesday, December 14, 2016

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

Tuesday, December 13, 2016

PASTA PRIMAVERA

8-oz uncooked whole-wheat linguine
1 medium carrot, sliced thin
1/2 cup chopped onion
1/2 cup julienned red bell pepper
1/2 cup julienned yellow bell pepper
1 medium zucchini, sliced thin
1 medium yellow squash, sliced thin
1 cup broccoli florets
1 lb thin fresh asparagus, cut into bite-size pieces
8-oz fresh sliced mushrooms
1/3 cup white whole-wheat flour (or garbanzo bean flour)
2 cups cold water
2 tsp chicken bouillon granules
1/2 cup chicken broth
1/4 tsp salt, optional
4 tsp dried basil
6 tbsp grated Parmesan cheese

Cook the linguine according to the package directions.

While pasta cooks, in a nonstick skillet coated with nonstick cooking spray, combine carrot, onion, peppers, zucchini, squash, and broccoli. Cover and cook over medium-low heat 10 minutes. Add the asparagus and mushrooms, cook 5 minutes more.

In a saucepan, combine the flour and water until smooth; add the bouillon. Bring mixture to a boil; cook, stirring, for 2 minutes or until slightly thickened. Add the broth and salt, if using, stirring well to combine. Pour over the vegetables.

Drain the pasta and pour over the vegetables mixture. Add the basil and toss to coat. Sprinkle with the cheese.

Yield: 6 servings
Per serving: 168 calories, 3 g (1 g sat) fat, 5 mg cholesterol, 26 g carbs, 4 g fiber, 9 g protein
Diabetic exchanges: 2 vegetable, 1 1/2 starch

Note: File Photo

Monday, December 12, 2016

GARLIC CHICKEN

4 boneless skinless chicken breasts.
4 minced garlic cloves.
2 tbsps of Splenda Brown Sugar Blend
1 tbsp of olive oil.
Herbs and spices to suit your taste

Preheat oven to 450 degrees.

Heat the oil in a skillet; add garlic and saute until tender. Turn off the heat and mix in the Splenda. Season with herbs and spices.

In a baking dish lined with aluminum foil that has been lightly sprayed with nonstick cooking spray, place the chicken and top with the garlic mixture.
Bake at 450 degrees for 15 to 30 minutes until juices run clear.

Note: This is a file photo. Do not serve with white rice. If you serve with rice, use brown rice.

Saturday, December 10, 2016

MUSTARD-CRUSTED PORK ROAST WITH ASPARAGUS AND PEPPERS

3 tbsp Dijon mustard
4 tsp minced garlic, divided
2 (1-lb each) whole well-trimmed pork tenderloins
2 tbsp dried thyme
1 tsp freshly ground black pepper
1/2 tsp salt
1 lb fresh asparagus spears, ends trimmed
1 red bell pepper, cut lengthwise into 1/2-inch wide strips
1 yellow bell pepper, cut lengthwise into 1/2-inch wide strips
1 cup fat-free, reduced-sodium chicken broth, divided

Preheat oven to 375 degrees.

Combine mustard and 3 teaspoons of the garlic in a small bowl or cup. Place the tenderloins on waxed paper covered surface and spread the mixture over the top and sides.

In a small bowl or cup, combine the spices; reserve 1 teaspoonful of the mixture. Sprinkle the remaining mixture evenly over the tenderloins, patting down so it sticks to the surface.

Place tenderloins on a rack in a shallow roasting pan. Bake at 375 degrees for 25 minutes.

Arrange the asparagus spears and pepper strips in a single layer in a shallow casserole dish or a 13 x 9-inch baking pan. Add 1/4 cup of the broth, reserved spice mixture and the remaining garlic; toss to coat.

Roast the vegetables in the oven with the tenderloins 15 to 20 minutes or until the meat is done and veggies are tender. Meat should read 160 degrees with a meat thermometer.

Transfer the tenderloins to a carving board and tent with foil. Allow to stand 5 minutes.

Arrange the veggies on a serving plate and keep warm. Add the remaining 3/4 cup broth and pan juices to the roasting pan. Place over burner/s and simmer about 4 minutes over medium-high heat until juices are reduced to about 3/4 cup, stirring often.

Carve the tenderloins into 1/4-inch slices and arrange on a serving platter.

To serve, spoon the juices over the meat and veggies.

Yield: 8 servings

Friday, December 9, 2016

APPLESAUCE SPICE PIE

1 (9-inch) unbaked sugar-free whole-wheat pie shell
1 jar (16-oz) unsweetened applesauce
1/4 cup + 2 tbsp packed Splenda Brown Sugar Blend
4 large eggs
1/4 cup lemon juice from concentrate
2 tbsp butter, melted
1 tbsp white whole-wheat flour
1/2 tsp salt
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg

Preheat oven to 425 degrees.

In large mixer bowl, combine all ingredients except the pie shell and mix well. Pour into the pastry shell and bake at 425 degrees 15 minutes. Reduce oven temperature to 325 degrees and bake another 30 minutes or until a wooden toothpick inserted near the edge comes out clean.

Cool to warm before cutting to serve. Best when served warm with whipped cream or a small scoop of sugar-free vanilla ice cream.

Note: Any leftovers should be refrigerated.

Note: This is a file photo



Wednesday, December 7, 2016

CHOCOLATE CRUMB CRUST

A diabetic who has their blood sugar under control can enjoy dessert just like anyone else. It is all in the ingredients you use and in quatity you eat. If you make a pie, enjoy a piece of pie not half a pie.

1 1/4 cups sugar-free chocolate wafer cookie crumbs (I prefer sugar-free Oreo cookies)
2 tbsp Splenda Granulated
2 tbsp butter, melted
1 egg white

Preheat oven to 375 degrees.

In a food processor, combine crumbs, Splenda, and butter; pulse until blended. Add the egg white and pulse until moistened.

Press the mixture  onto the bottom and up the sides of a 9-inch pie plate.

Bake at 375 degrees 8-10 minutes or until lightly browned. Remove from oven and allow to cool completely before filling with your favorite sugar-free filling.






Tuesday, December 6, 2016

TURKEY-SPINACH MEATLOAF

1 medium onion, finely chopped
1 tbsp canola or olive oil
2 large eggs
1/2 cup fat-free milk
2 tsp lemon juice
1 tsp salt
1 tsp dried basil
1/2 tsp dried oregano
1/2 tsp freshly ground black pepper
2 cups soft whole-wheat bread crumbs
1 pkg (10-oz) frozen chopped spinach, thawed and squeezed dry
2 1/2 lbs lean ground turkey
1/2 cup low-sugar or sugar-free salsa
1 tbsp butter, melted

Heat oil in a skillet, add oil and saute until tender; set aside.

In a bowl, combine the eggs, milk, lemon juice and spices. Add bread crumbs, spinach and onion stirring to combine. Crumble turkey over the mixture and mix until blended. Shape into a 12-inch long loaf and place in the prepared dish. Spoon the salsa over the top.

Bake, uncovered, at 350 degrees for 30 minutes. Drizzle with the melted butter and continue baking another 30 to 35 minutes or until a meat thermometer reads 165 degrees.

Yield: 10 slices
Per slice: 263 calories, 10 g carbs (2 g fiber), 24 g protein
Diabetic exchanges: 3 lean meat, 1 vegetable, 1 fat, 1/2 starch

Note: File Photo

Monday, December 5, 2016

CREAMY CHICKEN AND PASTA WITH SPINACH

Sometimes we diabetics just crave a creamy homestyle meal. This recipe will work good for us to have occasionally.

6-oz uncooked whole-wheat 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




Wednesday, November 30, 2016

BEANS WITH KIELBASA

1 large onion, chopped
1 medium green bell pepper, chopped
1 tbsp olive oil
1 1/2 lbs reduced-fat smoked turkey kielbasa, cut into 1-inch pieces
1 can (15-16 oz) great northern beans, rinsed and drained
1 can (15-16 oz) pinto beans, rinsed and drained
1 can (14 1/2-oz) stewed tomatoes
1 can (10-oz) diced tomatoes and green chilies
1 can (8-oz) tomato sauce
1/2 tsp garlic powder
1/4 tsp freshly ground black pepper

In a Dutch oven or large saucepan, heat oil; add the onion and bell pepper. Saute veggies until tender. Add the remaining ingredients and bring to a boil. Reduce heat; cover and simmer until heated through.

Yield: 8 servings
Per serving of 1 cup: 287 calories, 5 g (1 g sat) fat, 42 g carbs (7 g fiber), 19 g protein
Diabetic Exchanges: 2 starch, 2 vegetable, 1 1/2 lean meat

Note: File Photo

Tuesday, November 29, 2016

SPINACH TORTELLINI SOUP

2 tbsp olive oil
1 1/2 cups chopped onions
4 minced garlic cloves
1 pkg (8-oz) sliced fresh mushrooms
4 cans (14.5-oz each) ready-to-serve low-sodium chicken broth
1 pkg (9-oz)  refrigerated cheese tortellini
3 cups fresh spinach
1/3 cup shredded fresh Parmesan cheese

Heat the oil in a large saucepan placed over medium-high heat. When oil is hot, add the onions and cook a couple of minutes. Add garlic and mushrooms to the onions and cook while stirring for 2 minutes.

Add the chicken broth to the pan and bring to a boil. Add the tortellini and return to boiling. Boil 5 to 7 minutes or until the tortellini is done.

Stir the spinach into the soup; cook for a minute or two until wilted.

To serve, ladle soup into serving bowls and top with the Parmesan cheese.

Yield: 6 servings of 1 1/4 cup each.
Per serving: 260 calories, 29 g carbs (3 g fiber), 13 g protein

Note: File Photo

Monday, November 28, 2016

SIMPLE CHICKEN PARMIGIANA

4 boneless skinless chicken breast halves
1/2 cup fine dry whole-grain bread crumbs
1/4 cup grated Parmesan cheese
1/4 cup chopped fresh Italian parsley
1 large egg, beaten
2 tbsp olive oil
2/3 cup low-sugar or sugar-free spaghetti sauce
1/2 cup shredded mozzarella cheese

Place chicken breasts between 2 pieces of waxed paper or plastic wrap. Using a meat mallet or rolling pin, gently pound the meat to a thickness of about 1/4-inch.

In a medium bowl, combine the bread crumbs, Parmesan cheese and parsley; mix together well. Dip chicken breasts in the beaten egg then coat with the bread crumb mixture.

In a large nonstick skillet, heat the oil until hot over medium-high heat. Add chicken and cook 8 to 10 minutes or until tender and cooked through (juices run clear). Turn once during cooking to brown both sides.

Meanwhile, heat the sauce.

Sprinkle the chicken with the mozzarella cheese; cover skillet to allow cheese to melt.

Serve the heated sauce with the chicken.

Yield: 4 servings
Per serving: 360 calories, 14 g carbs, 37 g protein

Note: File Photo of this recipe.



Sunday, November 27, 2016

TOSSED GREENS - BEAN SALAD

1 pkg (10-oz) Italian-Blenda mixed salad greens
1 can (19-oz) Cannellini Beans, rinsed and drained
1/2 cup thinly sliced fennel bulb
1/4 cup light olive oil
2 tbsp cider vinegar
1 tsp Dijon mustard

In a large salad bowl, combine the salad greens, beans, and fennel.

In a small bowl, combine oil, vinegar and mustard until well blended. Pour dressing over the salad and toss to coat.

Yield: 8 (1-cup) servings
Per serving: 120 calories, 7g (1 sat) fat, 11 g (3 g fiber) carbs, 3 g protein
Diabetic Exchanges: 1/2 starch, 1 vegetable, 1 fat

Note: File Photo

Saturday, November 26, 2016

MEATLESS ITALIAN WEDDING SOUP

2 tsp olive or coconut oil
1/2 cup finely chopped onion
1 garlic clove, minced
2 cups diced zucchini
2 cups diced yellow squash
1 cup diced red bell pepper
3 cans (14.5-oz each) ready-to-serve chicken broth
1 cup uncooked macaroni rings (whole-grain is best)
2 cups fresh spinach leaves, coarsely chopped
Grated Fresh Parmesan Cheese for topping

In a Dutch oven, heat oil; add onion and garlic, cooking a couple minutes until tender. Add the zucchini, squash, and bell pepper; cook, stirring, for 2 minutes or until crisp tender.

Add the broth and macaroni; mix well. Bring mixture to a boil, reduce heat and cook over medium heat 7 to 8 minutes or until macaroni is tender. Stir occasionally during cooking.

Add the spinach and cook 1 minute to wilt.

To serve, ladle soup into serving bowls and top with the cheese.

Yield: 6 servings of 1 1/2 cups each
Per serving: 180 calories, 25 g carbs, 10 g protein


Friday, November 25, 2016

POT ROAST WITH SWEET POTATOES

1 envelope dry onion soup mix (I also like to use onion-mushroom soup mix)
1 1/2 cups water
3/4 cup low sodium soy sauce
1 tbsp Splenda Brown Sugar Blend
1 tsp ground ginger
1 (3 to 3 1/2-lb) boneless beef roast
3 large sweet potatoes, peeled, cut into chunks
3 tbsp water
2 tbsp white whole-wheat flour

Preheat oven to 325 degrees.

In a large ovenproof Dutch oven, combine the soup mix, water, soy sauce, Splenda, and ginger; add the roast. Cover and bake at 325 degrees for 1 3/4 hour and 45 minutes.

Add the potatoes and bake, covered, for another 45 minutes to an hour until the meat and potatoes are tender. Remove the roast and potatoes to a warm serving platter and keep warm.

In a small cup, using a wire whisk, blend the water and flour together until smooth. Add mixture to the juices in the Dutch oven. Bring to a boil over high heat, stirring occasionally. Cook 2 minutes or until thickened. Serve with the meat and potatoes.

Note: If you are having trouble controlling your blood sugar, omit the gravy.

Note: File Photo


Wednesday, November 23, 2016

GARLIC-ROSEMARY-LEMON ROASTED CHICKEN

1 fresh young roaster, giblets removed
3garlic cloves, minced
Finely grated peel and juice of 1 lemon
2 tbsp olive oil
1 tbsp fresh rosemary
1 tsp cracked black pepper
1/4 tsp salt
6 medium-size red potatoes, halved or quartered

Preheat oven to 425 degrees.

In a medium bowl, mix the garlic, lemon juice and peel, oil, and spices.

Place chicken, breast side up, in a lightly oiled large roasting pan. Place the potatoes around the chicken. Drizzle the entire garlic mixture over the chicken and onto the potatoes.

Bake at 425 degrees 20 to 25 minutes per pound of the chicken or until the chicken is cooked through. A meat thermometer should read 180 degrees when inserted in the thigh. Stir potatoes once or twice to brown evenly.

Yield: 8 servings
Note: File Photo


Tuesday, November 22, 2016

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.

BALSAMIC-MAPLE ACORN SQUASH

1 large (1 1/2 lb) acorn squash
1/4 cup Balsamic viniagrette dressing
1/2 tsp ground nutmeg
3 tbsp sugar-free maple-flavored syrup

Preheat oven to 400 degrees.
Cover a rimmed baking sheet with foil; set aside.

Cut squash in half lengthwise; remove seeds and discard them. Place squash halves, cut side down, on a cutting board and cut each half into 6 slices crosswise. Place slices in a large bowl.

In a small bowl, combine the dressing, nutmeg and syrup until well blended. Pour over the squash slices and toss to coat. Place the slices in a single layer onto the prepared baking sheet.

Bake at 400 degrees for 45 minutes or until squash is tender, turning once about halfway through the cooking time.

Yield: 6 servings

Please note this is a side dish that should be eaten with a lean protein item.


Note: I took a Kraft recipe and made it diabetic-friendly.







Monday, November 21, 2016

PEPPERED BEEF TIP ROAST

1 (3 1/2 to 5 lbs) beef tip roast
2 tsp cracked black pepper
2 tsp dry mustard
1/2 tsp ground allspice
1/2 tsp ground red pepper
1 large garlic clove, minced
1 tsp olive oil

In a small bowl, combine the spices and garlic; stir in the oil to form a paste. Spread evenly over the roast. Place roast, fat side up, on a rack in an open roasting pan. Insert a meat thermometer into the thickest part of the roast. Do not add any water or cover the meat.

Roast at 325 degrees to your desired doneness (you should allow at least 30 minutes per pound). Follow this guideline: rare = 135 degrees, medium = 155 degrees. Allow the roast to stand for 5 minutes so temperature can rise another 5 degrees to 140 degrees for rare and 160 degrees for medium.

Yield: About 2 to 4 servings per pound.

Note: File Photo

Friday, November 18, 2016

CORNY VEGETABLE SALAD

1 pkg (10-oz) frozen corn
8 cups (approx. 2 lb) fresh broccoli florets
6 cups (1medium-size head) cauliflower florets
6 green onions, sliced
1 envelope ranch salad dressing mix
1 cup fat-free sour cream

Cook corn according to package directions, drain and cool.

In a large bowl, combine broccoli, cauliflower, onions, and the corn.

In a small bowl, combine the salad dressing mix with the sour cream; mix well to blend. Pour dressing over the vegetables and toss to coat. Cover and refrigerate at least two hours before serving.

Yield: 12-14 servings
Per 1 cup: 90 calories, 18 g carbs, 6 g protein, trace of fat
Diabetic Exchanges: 1 starch, 1 vegetable

Note: I got the basics of this recipe and this photo from a 1990s TOH.

Thursday, November 17, 2016

MAPLE MUFFINS

2 cups white whole-wheat flour
1/4 cup packed Splenda Brown Sugar Blend
2 tsp baking powder
1/4 tsp salt
3/4 cup fat-free or low-fat milk
1/4 cup olive oil
1/4 cup unsweetened applesauce
1/2 cup sugar-free maple-flavored syrup
1/4 cup fat-free sour cream
1 large egg
1/2 tsp vanilla extract

Preheat oven to 400 degrees.
Grease or place paper liners into 16 muffin cups; set aside.

In a large bowl, combine the flour, Splenda, baking powder and salt.

In a separate bowl, combine the milk, olive oil, applesauce, syrup, sour cream, egg and vanilla; stir into the flour mixture just until moistened. Fill the prepared muffin cups 2/3 full. Make the topping.

Topping:
3 tbsp white whole-wheat flour
3 tbsp Splenda Granulated
2 tbsp chopped walnuts or pecans
3/4 tsp ground cinnamon
2 tbsp cold unsalted butter

In a small bowl, combine the flour, Splenda, nuts and cinnamon; cut in the butter until crumbly. Sprinkle over the muffin batter and bake at 400 degrees 16-20 minutes until a wooden toothpick inserted in the center comes out clean.

Cool muffins in the pan for 5 minutes then remove to a wire rack to cool completely.

Yield: 16 muffins
Note: File Photo



Wednesday, November 16, 2016

FLANK STEAK WITH HORSERADISH SAUCE

1 (1-lb) beef flank steak
3 tbsp lemon juice
2 tbsp Dijon mustard
2 tbsp Worcestershire sauce
2 garlic cloves, minced
1/8 tsp hot pepper sauce

Using a sharp knife, score the surface of the steak with shallow diagonal cuts at 1-inch intervals, making diamond shapes. Repeat on the other side.

In a large resealable plastic bag, combine the lemon juice, mustard, Worcestershire sauce, garlic, and hot pepper sauce; add the steak. Seal bag and turn to coat meat. Place in the refrigerator at least 8 hours up to overnight. Make the following sauce.

Horseradish Sauce:
1/4 cup fat-free mayonnaise
1/4 cup fat-free sour cream
1 tbsp Dijon mustard
2 green onions, finely chopped
2 tsp prepared horseradish

Combine all sauce ingredients in a small bowl. Cover bowl and refrigerate.

Drain steak and discard the marinade.

Grill the steak, covered, over medium heat for 7-9 minutes per side or until of desired doneness. Thinly slice the steak across the grain and serve with the sauce.

Yield: 4 servings
Per serving of 1/4 of the steak and 2 tbsp sauce: Approximately 225 calories, 10 g fat (5 g sat), 3 g carbs, 26 g protein
Diabetic Exchange: 4 lean meat

Note: File Photo of this recipe.

This is my diabetic version of an old recipe from a Reiman Publication.


Tuesday, November 15, 2016

CREAMY BRAISED CHICKEN

6 cups water
1/2 lb pearl onions
1 cup thinly sliced onion
1/2 cup thinly sliced carrot
1/2 cup thinly sliced celery
1 olive oil
2 tsp butter
6 boneless skinless chicken breast halves
2 1/3 cups reduced-sodium chicken broth
1 tbsp minced fresh parsley
1 tsp salt
1 tsp dried thyme
1/8 tsp pepper
1 bay leaf
3 tbsp white whole-wheat flour
1/2 cup fat-free evaporated milk
1/2 lb fresh mushrooms, quartered

In a Dutch oven or other large saucepan, bring water to a boil; add pearl onions and boil for 3 minutes. Drain and rinse in cold water; peel and set aside. In the same pan, heat olive oil and saute sliced onion, carrot and celery until tender. Remove the vegetables and set aside.

Add the chicken to the pan and brown on both sides. Remove and keep warm.

Add the broth, parsley, salt, thyme, pepper and bay leaf to the pan. Heat through until cooked down somewhat then add the chicken back into the pan. Place lid on pan and cook on low 5 minutes or until the juices from the chicken run clear. Remove chicken to a serving platter and keep warm.

Combine the flour and milk until smooth and gradually stir into the broth in the pan. Bring to a boil and cook, stirring for 2 minutes or until thickened. Return the vegetables to the pan. Remove from the heat, place lid back on and set aside.

In a nonstick skillet, saute the pearl onions in the butter until tender; remove and set aside. In the same pan, saute mushrooms until tender. Add the onions and mushrooms to the serving platter with the chicken. Discard the bay leaf from the sauce; sppon sauce over chicken and vegetables.

Yield: 6 servings
Per serving of 1 chicken breast half and 2/3 cup sauce: 273 calories,18 g carbs, 2 g fiber, 31 g protein
Diabetic Exchanges 3 1/2 lean meat, 1 1/2 vegetable, 1 fat


Note: This is my diabetic-friendly version of an old (15-16 years ago) recipe from a Reiman Publications magazine.

Monday, November 14, 2016

LEMON-ROSEMARY PORK TENDERLOIN

2 (1 lb each) pork tenderloins
1 medium onion, chopped
2 tbsp olive oil
1 tbsp fresh squeezed lemon juice
1/4 tsp dried rosemary
1/4 tsp dried thyme
1 tsp grated lemon peel
1 garlic clove, minced
1/2 tsp salt
1/2 tsp freshly ground black pepper

Combine the onion through pepper, mixing together well and rub over the tenderloins. Place on a rack in a shallow roasting pan. Bake uncovered at 400 degrees for 45-50 minutes or until a meat thermometer reads 160 degrees. Cover with foil and let stand for 10 minutes before slicing to serve.

Yield: 8 servings
Per serving: 176 calories, 7 g (2 g sat) fat, 74 mg cholesterol, 204 mg sodium, 2 g carbs, 24 g protein
Diabetic exchanges: 3 lean meat

Note: File Photo

Sunday, November 13, 2016

CREAMY MAC AND CHEESE

If you are like me, a diabetic who loves macaroni and cheese, maybe this recipe will work for you. By using whole-wheat macaroni, this recipe that has 24 grams carbs -1 gram fiber to 20 grams of protein per serving, becomes workable for most diabetics on an occasional basis. I do not recommend this as an everyday menu item.

1/3 cup finely chopped onion
3 1/2 cups cooked whole-wheat elbow macaroni
1 3/4 cups shredded reduced-fat cheddar cheese
2 tbsp minced fresh parsley
1/2 cup fat-free evaporated milk
1 3/4 cups low-fat or fat-free cottage cheese
1 tsp Dijon mustard
1/2 tsp salt
1/4 tsp freshly ground black pepper

Preheat oven 350 degrees.
Spray a 1 1/2-quart baking dish with nonstick cooking spray; set aside.

In a microwave-safe bowl, cover and microwave onion on high for 2 minutes or until tender; drain. Add the macaroni, cheddar cheese and parsley.

In a blender or food processor, combine the milk, cottage cheese, mustard, salt and pepper; cover and process until smooth. Stir into the macaroni mixture. Pour into the prepared baking dish and bake at 350 degrees for 20-25 minutes or until lightly browned.

Yield: 8 servings
Per Serving of 2/3 cup: 229 calories, 6 g (4 sat) fat, 19mg cholesterol, 491 mg sodium, 24 g carbs, 20 g protein
Diabetic Exchanges: 2 starch, 1/2 lean meat

Note: File Photo





Saturday, November 12, 2016

HERBED TURKEY BREAST

1 (8 1/2 lbs) bone-in turkey breast
3 tbsp lemon juice, divided
2 tbsp olive oil, divided
2 garlic cloves, minced
1 1/4 tsp salt
1 tsp grated lemon peel
1 tsp dried thyme
3/4 tsp pepper
1/2 tsp rubbed sage

Preheat oven to 350 degrees.

Using your fingers, loosen the skin but leave attached along bottom edge.

In a small bowl, combine 1 tablespoon of the lemon juice, 1 tablespoon of the oil, the garlic and remaining spices; spread under the turkey skin. Combine the remaining lemon juice and oil; set aside.

Place the turkey breast on a rack in a shallow pan and bake, uncovered, at 350 degrees for 2 1/2 to 3 hours or until a meat thermometer reads 170 degrees, basting every 15-20 minutes with the lemon/oil mixture.

Remove from oven and allow to stand for 10 minutes. Remove skin and discard before carving.

Yield: 16 servings
Per serving: Approximtely 160 calories, 1 g carbs, 31 g protein
Diabetic Exchanges: 3 lean meat

Note: File Photo




Friday, November 11, 2016

TOSSED GREEK SALAD

Note: This salad makes 12 servings. Cut ingredients in half for 6 servings. This makes a perfect salad for a group or to take to pitch-in luncheons.

12 cups torn romaine lettuce
2 medium tomatoes, cut into wedges
1 medium cucumber, halved, sliced
1/2 medium green bell pepper, thinly sliced
1/2 medium red onion, cut into thin rings
1/2 cup sliced ripe olives
1/2 cup crumbled feta cheese

Combine the above ingredients in a large bowl. Make the dressing and pour over the salad; toss to coat. Serve immediately after adding dressing.

Lemon Dressing:
1/4 cup olive oil
2 tbsp lemon juice
2 tsp Dijon mustard
2 garlic cloves, minced
1/2 tsp sugar
1/2 tsp dried oregano
1/4 tsp salt
1/4 tsp dried thyme
1/8 tsp black pepper

Combine all dressing ingredients in a jar with a tight-fitting lid. Shake vigorously to mix well before pouring over the salad.

Yield: 12 servings
Per serving of 1 1/4 cups: 87 calories, 7 g (2 sat) fat, 196 mg sodium, 6 g carbs (2 g fiber), 2 g protein
Diabetic Exchanges: 1 1/2 fat, 1 vegetable

Note: File Photo

I got this recipe 15-16 years ago from a Light & Tasty magazine.

Thursday, November 10, 2016

ZUCCHINI CRUST PIZZA

Pizza is one of the foods that raises my blood sugar faster than almost any other. This is a great idea for me and probably for many of you, my fellow diabetics.

3 cups shredded zucchini
3/4 cup egg substitute
1/3 cup white whole-wheat flour
1/4 tsp salt
2 cups shredded part-skim mozzarella cheese
2 small tomatoes (I prefer Roma), thinly sliced
1/2 cup chopped onion
1/2 cup finely chopped or julienned green bell pepper
1 tsp dried oregano
1/2 tsp dried basil
3 tbsp shredded Parmesan cheese

Preheat oven to 450 degrees.
Spray a 12-inch pizza pan with nonstick cooking spray; set aside.

Combine the zucchini and egg substitute in a bowl; mix well. Add the flour and salt, stirring together well. Spread the mixture onto the bottom of the prepared pizza pan. Bake at 450 degrees for 8 minutes; reduce heat to 350 degrees. Remove from the oven and sprinkle the remaining gredients over the crust. Return to oven and bake 15-20 minutes, or until the onion is tender and the cheese is melted.

Yield: 6 slices
Per slice: 190 calories, 13 g carbs, 2 g fiber, 17 g protein
Diabetic Exchanges: 2 lean meat, 2 vegetables, 1/2 fat

Note: File Photo



Wednesday, November 9, 2016

HOMEMADE BLUE CHEESE DRESSING

1/2 cup fat-free mayonnaise
2 tbsp fat-free or 1% milk
1 tbsp lemon juice
1/2 tsp Splenda Granulated (or your favorite sweetener)
1/4 tsp garlic powder
1/4 tsp ground mustard
1/2 cup crumbled blue cheese

In a small bowl, combine all ingredients except cheese; blend until smooth. Add the cheese and mix well. Serve over your favorite salad greens.

May be kept covered and stored in refrigerator.

Yield: 14 servings
Per serving (2 Tablespoons):
46 calories, 3 g (2 g sat) fat, 253 mg sodium, 3 g carbs, 2 g protein, trace of fiber
Diabetic Exchange: 1 fat

Tuesday, November 8, 2016

VEGGIE LOADED OMELET

1 small onion, chopped
1/4 cup chopped green bell pepper
1 tbsp unsalted butter
1 small zucchini, chopped
3/4 cup chopped tomato
1/4 tsp oregano
1/8 tsp black pepper
1/4 tsp salt
4 large egg whites
1/4 cup water
1/4 tsp cream of tartar
1/4 cup egg substitute
1/2 cup shredded reduced-fat cheddar cheese, divided

In a large nonstick skillet, melt the butter; add the onion and bell pepper and saute until tender. Add the zucchini, tomato, oregano and black pepper; cook while stirring for 5-8 minutes or until the veggies are tender and most of the liquid is evaporated. Set aside but keep warm.

Preheat oven to 350 degrees.

In a mixing bowl, beat egg whites, water, cream of tartar and salt until stiff peaks form.

Place the egg substitute in another bowl; fold into the egg white mixture. Pour into a 10-inch oven-proof skillet that has been coated with cooking spray. Cook over medium heat for 5 minutes or until the bottom is lightly browned. Bake at 350 degrees for 9-10 minutes or until a knife inserted in the center comes out clean.

Spoon the veggie mixture oveer one side; sprinkle with half the cheese. Score the middle of the omelet with a sharp knife and fold other half over the veggie filling. Transfer to a warm plate and sprinkle with the remaining cheese.

Cut omelet in half to serve.

Yield: 2 servings
Per serving: 197 calories, 10 g carbs, 2 g fiber, 19 g protein
Diabetic Exchanges: 2 1/2 lean meat, 2 vegetables


Note: This is not a picture of this recipe. This is a free clip art picture of a vegetable omelet.

Sunday, November 6, 2016

CHERRY CRISP

1 can Splenda-sweetened cherry pie filling
2 tsp lemon juice
2 tbsp white whole-wheat or garbanzo bean flour
1 1/2 tbsp Splenda Brown Sugar Blend
1/2 tsp ground cinnamon
2 tbsp butter
1/2 cup quick cook oats, raw
2 tbsp chopped pecans or slivered almonds

Preheat oven to 425 degrees.
Lightly grease a 1-quart casserole dish.

Combine pie filling and lemon juice; spoon into the prepared casserole dish.

Combine the flour, Splenda and cinnamon; cut the butter into the mixture using a pastry cutter or two knives until the mixture is crumbly. Stir in the oats and pecans or almonds. Sprinkle over the cherry layer.

Bake at 425 degrees 20-25 minutes until browned and bubbly.

Personal note: Delicious topped with a scoop of sugar-free vanilla ice cream or frozen yogurt.

Note: File Photo

Saturday, November 5, 2016

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.


Friday, November 4, 2016

SOUR CREAM BANANA PUDDING

1 pkg sugar-free vanilla wafers
1 1/2 cups cold low-fat milk
1 box (4-serving size) instant sugar-free French Vanilla pudding mix
1/2 carton (8-oz size) frozen sugar-free whipped topping, thawed
4-oz fat-free sour cream
bananas

In a bowl combine the pudding mix and milk, stirring with a whisk until blended. Add the sour cream and whipped topping, mix gently to combine.

In a dish, layer vanilla wafers, banana slices and pudding mix. Crush two or three of the vanilla wafers and sprinkle over the top of the dish as a garnish.

Note: File Photo

Thursday, November 3, 2016

TACO DIP

1 lb ground beef, browned and well drained
1 tbsp taco seasoning
1 can refried beans
1 cup salsa (check for sugar content)
1 cup fat-free sour cream or plain Greek yogurt
1 cup shredded Mexican-blend cheese
1/2 cup chopped green onions
1/2 - 3/4 cup black olives (I prefer them chopped)
1 large Roma tomato, diced - optional

In a bowl, combine the ground beef, taco seasoning, and refried beans until combined. Spread mixture over the bottom of a pie plate. Layer the remaining ingredients over the beef/bean mixture. Cover and refrigerate until serving time.

Serve with baked whole-grain tortilla chips or Beanito chips.

Remember this is an appetizer or snack. Do not make a meal of this.


CHICKEN-VEGETABLE-NOODLE SOUP

1 whole chicken
2 cloves garlic
2 celery stalks, diced
2 medium-size carrots, peeled and sliced
1 medium-size onion, chopped
1 medium-size potato, cut into bite-size pieces
1 large tomato, diced
1/2 salsa
1/8 tsp cumin
1/8 tsp seasoned salt
1 cup dry whole-wheat noodles

In a large saucepan or Dutch oven, boil the chicken in water. When chicken is cooked through, remove from broth, set chicken aside to cool.

Add the garlic, celery, carrots, onion, potato, tomato, salsa, cumin and seasoned salt to the broth. Bring to a boil, lower heat to medium and cook until the vegetables are tender.

While vegetables cook, remove the chicken skin and bones.

Add the chicken back into the broth along with the noodles and continue cooking another 10-12 minutes or until the noodles are tender.

Note: File Photo


Wednesday, November 2, 2016

PECAN CHEESE BALL

1 jar (16-oz) Cheez Whiz
1 brick (8-oz) fat-free cream cheese, softened
4-oz shredded mild reduced-fat cheddar cheese
1 cup finely chopped pecans
1 small onion, finely chopped
1 tsp Worcestershire sauce
Additional chopped pecans to roll cheese ball in

In a bowl, mix until well blended. Roll into a ball, cover and chill until serving time. Right before serving, roll in more chopped pecans.

Serve with an assortment of whole-grain crackers.

Note: File Photo

Tuesday, November 1, 2016

TOFFEE NUT BARS

1 box sugar-free yellow cake mix
1/2 cup unsalted butter, melted
1 large egg

Preheat oven to 350 degrees.

In large mixer bowl, combine the cake mix, butter, and egg at low speed until well blended. Press into the bottom of an ungreased 9 x 13-inch baking pan. Bake at 350 degrees for 10 minutes. While this bakes, prepare the TOPPING:

1/2 cup Splenda Brown Sugar Blend
1 tsp vanilla extract
2 large eggs
2 tbsp white whole-wheat flour (or garbanzo bean flour)
1 tsp baking powder
1/2 tsp salt
1 cup unsweetened coconut
1/2 cup chopped pecans (or walnuts)

In the same mixing bowl, combine the Splenda, vanilla and eggs; blend together well. Add the flour, baking powder and salt; mix well.

Stir in the coconut and nuts. Gently spread the topping evenly over the warm base being sure topping touching sides of the pan.

Bake at 350 degrees for another 20 to 25 minutes or until golden brown and the topping is set.

Allow to cool before cutting into 36 or 48 bars.

Note: This is a file photo that is very similar to this diabetic recipe.



Monday, October 31, 2016

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

Saturday, October 29, 2016

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

Friday, October 28, 2016

CHICKEN LO MEIN

When you are craving Chinese food, this recipe is a good one to turn to. It has a very good carb to protein ratio for diabetics.

1 tbsp olive oil
2 boneless, skinless chicken breast halves, cut into bite-size pieces
1 garlic clove, minced
1/4 tsp ginger
1/2 cup water
2 tbsp low-sodium soy sauce
1 can (10.5-oz) condensed chicken broth
4-oz uncooked whole-wheat angel hair pasta, broken into thirds
1 pkg (16-oz) frozen broccoli, carrots, and water chestnuts

In a large skillet or wok, over medium-high heat, heat the oil until hot. Add chicken and garlic; cook, stirring, around 5 minutes until chicken is no longer pink in center.

Add the following to the chicken in the skillet; water, ginger, soy sauce and chicken broth. Bring mixture to a boil; stir in the pasta. Add the frozen vegetables and stir gently. Return to a boil. Reduce heat to medium-low; cover and simmer 5 to 8 minutes or until the pasta and veggies are tender, stirring occasionally.

Yield: 4 servings of 1 1/2 cup each.
Per serving: 280 calories, 30 g carbs, 23 g protein
Dietary Exchanges per serving: 1 1/2 carbs, 1 vegetable, 2 1/2 very lean meat, 1 fat

Note: This is a file photo similar to this recipe.