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.

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.

Thursday, October 27, 2016

DIABETIC-FRIENDLY HOT SPICY BEVERAGE

1 cup dried sugar-free orange-flavored breakfast drink mix
1/2 cup dried sugar-free iced tea mix
1/4 cup dried sugar-free lemonade drink mix
3/4 tsp ground cinnamon
1 tbsp whole cloves
peel of one orange
peel of one lemon
2 gallons water
Cinnamon sticks for stirrers, optional

Combine all ingredients, except cinnamon sticks, in a large pot or a slow cooker. Stir together well and bring slowly to a boil, turn down to simmer. Serve directly from pot after removing the peels and cloves. Add a cinnamon stick to the mug, if desired.

Note: File Photo



TURKEY STEW WITH (OPTIONAL) DUMPLINGS

Dumplings are not thought of as a "diabetic" food. However, if made properly and eaten in a small quantity you can have them from time to time. Of course everything said to a diabetic about diet means you have to take into consideration your own blood sugar readings. This recipe is perfectly fine for a diabetic who controls their disease as these are made with a whole-grain flour and fat-free milk. I would not recommend it for a diabetic whose blood sugar readings are out of control.

4 celery ribs, cut into chunks
8 medium-size carrots, cut into chunks
1 cup chopped onion
1/4 cup butter
1/4 cup olive oil
2 cans (10.5-oz) beef consomme
4 2/3 cups water, divided
1 1/2 tsp salt
1/4 tsp black pepper
3 cups cubed or shredded cooked turkey (may substitute chicken)
2 cups frozen cut green beans
1/2 cup white whole-wheat flour
2 tsp Worcestershire sauce

In a Dutch oven, heat butter and olive oil; saute carrots, celery and onion approximately 10 minutes to crisp tender. Add 4 cups of the water, consomme, salt and pepper. Cover pan and cook over low heat until the vegetables are tender. Add the turkey and green beans; cook another 5 minutes.

In a bowl, combine the flour, Worcestershire sauce, and the 2/3 cup water; stir or whisk until smooth; stir into the stew. Bring stew to a boil and reduce the heat, replace cover and simmer 5 minutes.

Dumplings (if using):
1 1/2 cups white whole-wheat flour
2 tsp baking powder
3/4 tsp salt
2 tbsp minced parsley
1/8 tsp poultry seasoning
3/4 cup fat-free milk
1 egg

In a bowl, combine flour, baking powder and salt; stir in the parsley and poultry seasoning.

In a separate small bowl, combine the milk and egg; stir into the flour mixture just until moistened. Drop by 
tablespoonfuls onto the simmering stew. Cover and simmer 10 minutes. Remove lid and continue to simmer another 10 minutes.

Yield: 12 servings.
Note: File Photo



Saturday, October 22, 2016

MAKE-AHEAD "GREEN" SALAD

I first saw this recipe in a TOH magazine back in the 1990s. After being diagnosed as a diabetic, I redid this recipe to adjust to my new diet standards. It makes a great dish to make-ahead as it best after being refrigerated 24 hours.

1 head iceberg lettuce, torn into bite-size pieces
1 large sweet onion, chopped
1/2 cup chopped or sliced celery
1/2 cup chopped green bell pepper
1 can (8-oz) sliced water chestnuts, drained
1 pkg (10-oz) frozen peas, thawed
1 cup olive oil mayonnaise
1 cup low-fat plain Greek yogurt
1 tbsp Splenda Granulated
1/4 cup shredded Parmesan cheese
6 bacon strips, cooked, drained, crumbled

In a 6-quart bowl, layer half the vegetable ingredients in the order listed above.

In a small bowl, combine the mayonnaise, yogurt, and Splenda. Spread half the mixture over the top of the peas. Repeat the layers. Sprinkle the cheese and bacon over the top of the salad. Cover and refrigerate at least 12 hours but up to 24 hours before serving.

Yield: 14-16 servings. Perfect for a large crowd.
Diabetic Exchanges: 1/2 starch, 1/2 vegetable

Note: This is a picture of the original salad.

Friday, October 21, 2016

CHICKEN AND CHEESE FLAUTAS

1 cup finely shredded Pepper Jack cheese
3/4 cup shredded cooked chicken
3/4 tsp cumin
6 (6-inch) whole-wheat tortillas, heated
1/3 cup salsa (what sugar content)
4 tsp olive oil

Combine first three ingredients in a small bowl; mix well. Divide the mixture evenly onto the tortillas (about 1/4 cup per tortilla). Top with a level tablespoon of salsa each. Roll up tightly; secure each with a toothpick. Brush with the olive oil.

In a large skillet, cook over medium heat 4 to 6 minutes or until filling is hot and tortillas are toasted; turn occasionally during cooking.

Serve with a garnish of guacamole and/or fat-free sour cream, if desired.

Yield: 3 servings of two flautas each.
Per serving: 410 calories, 25 g carbs (1 g is sugar), 22 g protein

Note: File Photo

Thursday, October 20, 2016

DEEP DISH APPLE PIE

2 tbsp unsalted butter
No-sugar-added pastry for a double crust pie
7 large Granny Smith apples, peeled, sliced
1 1/2 tbsp lemon juice
1/4 cup + 2 tbsp Splenda Brown Sugar Blend
1/2 cup Splenda Granulated
1/4 cup white whole-wheat flour
1 tsp ground cinnamon
1/2 tsp ground nutmeg
1/4 tsp salt, optional

Preheat oven to 400 degrees.
Very lightly butter a 9-inch deep dish pie pan; set aside.

Roll out half the pastry dough to fit into the prepared pie pan; fit into the pan. Press a piece of foil over the bottom and sides of the pie shell; fill with pie weights or dried beans. Bake at 400 degrees for 10 minutes. Remove from oven and remove the weights and foil.

In a large bowl, combine the apples and lemon juice; mix well.

In a smaller bowl, combine the two Splenda products, flour, cinnamon, nutmeg and salt, if using. Sprinkle over the apples and toss to coat well. Spoon into the prebaked crust. Cut butter into small slices and place atop the pie filling.

Roll out remaining pastry dough and place atop the filling. Seal and crimp edges and cut slits in the top for steam to escape. Brush the top of the crust with a small amount of low-fat milk and sprinkle with a little Splenda Granulated, if desired.

Bake pie at 400 degrees for 10 minutes then reduce oven temperature to 350 degrees. Bake another 35 minute or until golden brown.

Place a pie shield around the crust edges or cover edges with a ring of aluminum foil to prevent over browning.

Delicious with a small scoop of sugar-free ice cream.

Yield: 8 servings.
Note: File Photo

Wednesday, October 19, 2016

ITALIAN TURKEY MEATBALLS WITH MOSTACCIOLI

This recipe is for those times when you just really have a craving for some pasta and meatballs. This is a once-in-awhile dish for diabetics. Also a good dish when entertaining as it is so tasty others won't even realize you are serving a "diabetic" dish. It is also a good idea for "pitch-in" dinners. Others will enjoy it but you will know it is a dish that is okay for you to eat.

1 pkg (9-oz) frozen spinach, thawed and squeezed dry
6 slices turkey bacon, cooked, crumbled
2 lb lean ground turkey*
3/4 cup Italian Style Bread Crumbs
1/4 cup grated Parmesan cheese
2 garlic cloves, minced
2 eggs, beaten
1 pkg (16-oz uncooked whole-grain mostaccioli (or rotini)
1 jar (28-oz) spaghetti sauce (read labels for one with a low sugar content)
1 can Italian-style diced tomatoes, do not drain
1 tsp Splenda Granulated
Shredded Parmesan cheese for garnish, if desired

Preheat oven to 350 degrees.

In a large bowl, combine the spinach, bacon, turkey, bread crumbs, cheese, garlic, and eggs; mix together well. Shape into meatballs about 1 1/2-inch size; place in a 10 x 15-inch baking pan. Bake at 350 degrees about 20 minutes or until browned and cooked through.

While meatballs bake, cook the pasta according to the package directions; drain.

In a large saucepan, combine the spaghetti sauce, tomatoes, and Splenda. Cook mixture until bubbly and heated through.

To serve, place the sauce and meatballs over the pasta; garnish with some shredded Parmesan, if desired.

Yield: 8 servings
Per Serving: Approximately - 600 calories, 60 g carbs, 40 g protein
Dietary Exchanges: 4 starch, 1 vegetable, 4 lean meat, 1 fat

*Read the label to be sure your ground turkey does not contain fatty skin.

Note: File Photo - DIABETICS LEAVE OFF THE BREAD

Tuesday, October 18, 2016

CHEESY TAMALE PIE

Pie crust mix for a 9-inch pie shell
1/4 cup cornmeal
1/4 cup cold water
1/2 lb lean ground beef
1/2 cup chopped onion
3 tbsp white whole-wheat flour
1 can (15-oz) kidney beans, drained (sometimes I use chili beans, undrained)
1 can (8-oz) tomato sauce
2 tsp chili powder
1 cup shredded low-fat Mexican cheese blend
1 cup shredded lettuce
1/2 cup chopped tomato

Preheat oven to 400 degrees.

In a medium bowl, combine pie crust mix and cornmeal. Stir in the water to make a dough; roll out to fit a 9-inch pie pan/plate. Line the pie plate with the dough, flute edge and prick bottom and sides thoroughly with a fork. Bake 8 minutes at 400 degrees and remove from oven.

While crust bakes, brown the beef with the onion in a large skillet; drain off any fat. Stir in the flour. Add the beans, tomato sauce, chili powder and cheese; mix together well. Spoon mixture into the prepared pie shell.
Bake at 400 degrees for 20 minutes or until bubbly and heated through. Remove from oven and allow to stand for 15 before cutting to serve.

To serve, garnish with the lettuce and tomato.

Yield: 6-8 servings.

Note: If you have trouble keeping your blood sugar under control, you can skip the crust and make this as a casserole.

Monday, October 17, 2016

SOUTHWESTERN STEAK AND PEPPERS

  • 1/2 tablespoon cumin, ground
  • 1/2 teaspoon coriander, ground
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon salt
  • 3/4 teaspoon pepper, black, coarsely ground
  • 1 pounds beef, boneless top sirloin steak, trimmed of fat
  • 3 clove(s) garlic, peeled, 1 halved and 2 minced
  • 3 teaspoon oil, canola or olive oil, divided
  • 2 medium red bell peppers, thinly sliced
  • 1 medium white onion, halved lengthwise and thinly sliced
  • 1 teaspoon sugar, brown 
  • 1/2 cup brewed or prepared instant coffee
  • 1/4 cup vinegar, balsamic
  • 4 cups watercress

1. Mix cumin, coriander, chili powder, salt and 3/4 teaspoon pepper in a small bowl. Rub steak with the cut garlic. Rub the spice mix all over the steak.
2. Heat 2 teaspoons oil in a large heavy skillet, preferably cast iron, over medium-high heat. Add the steak and cook to desired doneness, (4 to 6 minutes per side for medium-rare). Transfer to a cutting board and let rest.
3. Add remaining 1 teaspoon oil to the skillet. Add bell peppers and onion; cook, stirring often, until softened, about 4 minutes. Add minced garlic and brown sugar; cook, stirring often, for 1 minute. Add coffee, vinegar and any accumulated meat juices; cook for 3 minutes to intensify flavor. Season with pepper.
4. To serve, mound 1 cup watercress on each plate. Top with the sautéed peppers and onion. Slice the steak thinly across the grain and arrange on the vegetables. Pour the sauce from the pan over the steak. Serve immediately.

Yield: 4 servings
Per serving: Calories 226, Fat 12g, Cholesterol 60mg, Sodium 216mg, Saturated Fat 3g, Protein 26g, Fiber 3g, Carbohydrates12g

Note: I got this recipe a year or two ago from Eating Well.

WILD RICE MEDLEY

1 3/4 cup low-sodium chicken broth
1 tsp dill weed
1/2 tsp dried basil
1/8 tsp black pepper
Pinch dried thyme
3/4 cup uncooked wild rice
1 cup chopped green bell pepper
1 small onion, chopped
1 garlic clove, minced
1 tbsp olive oil
6 fresh mushrooms, sliced
1 large tomato, diced
1/4 cup reduced-fat shredded mozzarella cheese

In a saucepan, combine the broth and seasonings. Add rice, cover and simmer approximately 1 hour until liquid is absorbed.

In a skillet, heat the olive oil and saute the pepper, onion, and garlic. Add the mushrooms and saute until tender. Stir in the rice and tomato.

Heat oven to 350 degrees.
Grease a 1 1/2-quart baking dish.

Transfer the rice mixture to the baking dish, cover and bake at 350 degrees for 25 minutes. Sprinkle the cheese over the casserole and bake, uncovered, for another 5 minutes or until cheese is melted.

Yield: 8 servings
Per 1/2- cup serving: 110 calories, 17 g carbs, 5 g protein
Diabetic Exchanges: 1 starch, 1 fat

Note: This is a wild rice dish file photo. It is not quite an actual depiction of this recipe.

Saturday, October 15, 2016

SWISS STEAK AND GRAVY

Steak:
1/4 cup white whole-wheat flour
1/2 tsp salt
1/4 tsp pepper
2 lbs round steak, cut into serving-size pieces
2 tbsp olive oil
1 medium-size onion, sliced thin
2 cups water
2 tbsp Worcestershire sauce

In a pie plate, combine the flour, salt and pepper; dredge steak pieces, one at a time, through the mixture. Pound each piece with a meat mallet or edge of a saucer to tenderize.

Heat the oil in an oven-proof Dutch oven; add meat and brown on both sides. Arrange the onion slices between layers of steak; add the water and Worcestershire sauce. Cover and bake at 325 degrees for 2 to 2 1/2 hours until meat is tender. Remove meat to a serving platter and keep warm.

Gravy:
1/4 cup white whole-wheat flour
1/4 tsp salt
1/8 tsp pepper
1 1/4 cups beef broth (water may be substituted)

In a small bowl, combine all ingredients until smooth; stir into the pan juices. Bring mixture to a boil over medium heat and cook, stirring, for 2 minutes.

Serving suggestion: Serve over hot cooked whole-wheat noodles.

Yield: 8 servings

Note: This is a recipe I got from a TOH magazine in the 1990s. After being diagnosed with diabetes, I made changes to make this diabetic-friendly. 


Thursday, October 13, 2016

CAULIFLOWER SALAD

1 head cauliflower, cut into florets
1/4 cup low-fat plain yogurt
1/4 cup fat-free mayonnaise
2 teaspoons yellow mustard
1/4 teaspoon salt
1/4 teaspoon black pepper
1 cup frozen peas, thawed
1 cup sliced celery
1/4 cup chopped onion
1/4 cup reduced-fat shredded Cheddar cheese
2 tablespoons bacon bits

In a large pot of boiling water, cook cauliflower 8 to 10 minutes, or until fork-tender. Drain and let cool.

In a large bowl, whisk yogurt, mayonnaise, mustard, salt, and pepper. Add cauliflower and remaining ingredients to dressing; mix well. Cover and refrigerate until ready to serve.

Yield: 8 servings
Per serving: 60 calories, approximately 5 g protein, approximately 9 g carbs


Courtesy of : everydaydiabeticrecipes.com

PASTA SHELLS

If you love pasta as much as I do, you don't want to give it up and you don't have to. Here is an old recipe I got back in the 90s that I adapted to be diabetic-friendly and it works fine for me. I hope it will for you, too.

2 1/2 cups uncooked small or medium sized whole-wheat shell macaroni
8 green onions, sliced thin
2 tsp olive oil
1 pint cherry tomatoes, halved
1/4 lb Canadian bacon, diced
1 1/2 tsp dried basil
1/2 tsp freshly ground black pepper
3/4 cup shredded low-fat mozzarella cheese, divided

Cook shells according to the package directions.

While shells cook, heat oil in a large skillet and saute onions until tender. Stir in the tomatoes, bacon, basil and pepper; cook, stirring, until the tomatoes are softened.

Rinse and drain the pasta; stir into the tomato mixture. Add half the cheese, stir to blend in.

Transfer mixture a 1 1/2-quart baking dish that has been sprayed with olive oil cooking spray. Sprinkle the remaining cheese over the casserole.

Bake at 375 degrees for 8-10 minutes or until the cheese is melted.

Yield: 4 servings
This dish has a good carb to protein ratio for diabetics.

Wednesday, October 12, 2016

SPINACH SALAD WITH RED POTATOES

1 pkg (10-oz) fresh spinach, torn
3 small red potatoes, cooked and diced
2 hard-boiled eggs, chopped
1/2 cup sliced fresh mushrooms
2 strips bacon, diced
1/4 cup chopped red onion
1/2 tsp cornstarch
1/4 cup unsweetened apple juice
2 tbsp apple cider vinegar
2 tsp Splenda Granulated (or equivilent of your favorite sweetener)
1/8 tsp black pepper

In a salad bowl, combine spinach, potatoes, eggs, and mushrooms.

In a skillet, cook bacon until crisp; drain on paper towels.

Saute onion in the bacon drippings until tender.

In a small bowl, combine cornstarch, juice, vinegar, sweetener and pepper; stir until smooth. Stir mixture into the skillet; bring to a boil, cook while stirring 1 - 2 minutes or until slightly thickened and bubbly. Pour over the spinach mixture. Add bacon and toss. Serve immediately.

Yield: 8 servings
Per serving (1 cup): 60 calories, 6 g carbs, 4 g protein, 2 g fat
Diabetic Exchanges: 1 vegetable, 1/2 meat

Note: File Photo

Note: I got this recipe in the 1990s from a TOH magazine.

Tuesday, October 11, 2016

PIZZA IN A BOWL

I love pizza but it raises my blood sugar more than most other foods. I find this a good alternative when I crave pizza. The meat, mushrooms, whole-grain pasta, etc help to keep my blood sugar in line. This recipe has a good carb to protein ratio for diabetics.

1 lb lean ground beef (or ground turkey)
2 cups sliced fresh mushrooms
1 large green bell pepper, chopped
1 medium onion, diced
3 cups whole-grain pasta, parboiled for 3 minutes; drained
1 can (15-oz) pizza sauce (watch sugar content)
1 1/2 cups water
1 1/2 tsp Italian seasoning
1/4 tsp salt
3/4 cup shredded Mozzarella cheese

Spray the bottom of a Dutch oven and cook the beef, mushrooms, bell pepper and onion 5 minutes or until meat is browned. Drain if you have grease from the meat.

Stir in the pasta, pizza sauce, water, Italian seasoning and salt. Bring mixture to a boil; reduce heat to low and cover. Simmer 15 to 20 minutes or until pasta is tender. Sprinkle cheese over the top and let set about 5 minutes for cheese to melt.

Yield: 6 servings
Note: File Photo

PUMPKIN CHIFFON PIE

2 3/4 cups cold fat-free milk
2 pkgs (1.5-oz each) instant sugar-free vanilla pudding mix
1 can (15-oz) solid pack pumpkin
1 tsp ground cinnamon
1/2 tsp ground ginger
1/4 tsp ground cloves
1 reduced-fat graham cracker 9-inch crust (or a baked sugar-free pastry crust)
Sugar-free frozen whipped topping, thawed
Additional cinnamon for garnish

Combine the milk and pudding mix in a mixing bowl; beat 1 minute (makes a thick mixture). Add the pumpkin, cinnamon, ginger and cloves; beat another minute. Pour into the crust; cover and refrigerate at least 2 hours, until firm.

To serve, garnish with the whipped topping spinkled lightly with cinnamon.

Yield: 8 servings
Per serving (with graham cracker crust): 217 calories, 42 g carbs, 4 g protein, 3 g fat
Diabetic exchanges: 2 1/2 starch, 1/2 fat

*Note: This is a special treat for diabetics whose blood sugar is under control.

Note: File Photo

This is my version of an old TOH recipe.

Monday, October 10, 2016

DOWN HOME CHICKEN 'N' BISCUITS CASSEROLE

Yes, even a diabetic can enjoy this old-fashion type chicken and biscuits casserole.

1 medium onion, chopped
2 tsp olive or coconut oil
1/4 cup white whole-wheat flour
1/2 tsp dried basil
1//2 tsp dried thyme
1/4 tsp black pepper
2 1/2 cups fat-free milk
1 tbsp Worcestershire sauce
1 pkg (16-oz) frozen mixed vegetables
2 cup cubed cooked chicken
2 tbsp grated Parmesan cheese

Saute onion in the oil in a saucepan until tender. Stir in the flour, basil, thyme, and pepper until well blended. Gradually stir in the milk and Worcestershire sauce until mixture is smooth. Bring to a boil and boil 2 minutes. Stir in the vegetables, chicken, and cheese; reduce heat to low while you make the biscuits.

Preheat oven to 375 degrees.
Grease an oblong 2 1/2-quart baking dish; set aside.

Biscuits:
3/4 cup white whole-wheat flour
1/4 cup all-purpose flour
1 tbsp Splenda Granulated
1 1/2 tsp baking powder
1/4 tsp salt
1/3 cup fat-free milk
3 tbsp olive oil
1 tbsp minced fresh parsley

Combine flours, Splenda, baking powder, and salt in a bowl. In a separate small bowl, combine milk, oil and parsley; stir into the flour mixture just until combined.

Transfer the hot chicken mixture to the prepared baking dish. Drop biscuit dough by rounded tablespoonfuls, making 8 biscuits, onto the hot chicken mixture.

Bake at 375 degrees for 30 to 40 minutes until biscuits are lightly browned and chicken mixture is bubbly.

Yield: 8 servings
Per serving: Approximately 240 calories, 30 g carbs to 13 g protein.
Diabetic exchanges: 2 starch, 1 meat, 1/2 fat

Note: File Photo



Saturday, October 8, 2016

APPLESAUCE DROP DOUGHNUTS

Do you ever long for a doughnut? If so, and your diabetes is under control, give this drop doughnut recipe a try.

3 tbsp unsalted butter, softened
3/4 cup Splenda Granulated
3 large eggs
1 cup unsweetened applesauce
1 tsp vanilla extract
4 cups white whole-wheat flour
1/2 cup all-purpose flour
3 1/2 tsp baking powder
1 tsp salt
3/4 tsp cinnamon
1/4 tsp ground nutmeg
1/4 cup low-fat milk
Canola oil for deep frying
Additional Splenda for rolling, optional

In a large mixing bowl, cream the butter and Splenda; add eggs, one at a time, beating after each. Beat in the applesauce and vanilla.

Combine the flours, baking powder, salt, cinnamon and nutmeg; add to above mixture alternately with the milk (this is a thick batter).

Heat oil to 375 degrees in a deep-fryer or deep pan. Drop batter into hot oil a few teaspoonfuls at a time. Using a slotted spoon, turn and fry until golden brown, approximately 1 minute per side. Remove to paper toweling to drain. Place additional Splenda in a small bowl and roll warm doughnuts, if desired.

Yield: Approximately 5 dozen


Note: File Photo


Friday, October 7, 2016

BRAISED SHORT RIBS

6 tbsp water
6 tbsp olive or coconut oil, divided
4 tsp Dijon mustard
4 tsp cider vinegar
4 tsp dried basil
4 tsp dried thyme
1 tbsp dried rosemary, crushed
1/4 tsp black pepper
6 to 8 (1 1/2 lbs) beef short ribs
1 can (8-oz) tomato sauce

In a small bowl, combine water, 2 tablespoons of the oil, mustard, vinegar and seasonings; mix together well. Set aside half of this marinade.

Place ribs in a large resealable plastic bag. Pour the remaining half of the marinade over the ribs, seal bag tightly and turn to coat ribs. Refrigerate for several hours.

Drain and discard the marinade from ribs

Heat the remaining 4 tablespoons of oil in a skillet and add the ribs; cook until browned. Transfer ribs to a 1-quart baking dish that has been sprayed with olive oil cooking spray.

Combine the reserved marinade with the tomato sauce; pour over the ribs. Cover and bake at 350 degrees for 1 1/2 hours or until ribs are tender.

Yield: 2 to 3 servings
Note: File Photo


Thursday, October 6, 2016

GRANOLA SUNDAES

1 cup quick oats
1/4 cup Splenda Brown Sugar Blend
1/4 cup chopped almonds, optional
1/4 cup peanut butter
1/4 cup butter, softened
No sugar added ice cream

In a small bowl, combine the oats, Splenda and almonds, if using. Stir in the peanut butter and butter until the mixture forms coarse crumbs. Sprinkle over ice cream in your serving bowl.

Yield: 2 cups topping

Wednesday, October 5, 2016

CHIVE-CHEESE CORNBREAD

I love cornbread! Actually it is one of my favorite foods. As all you diabetics know, cornbread is not one of our "best" foods to eat. Here is an old recipe that I reworked to make it diabetic-friendly. Reminder: This is a bread, not a meal; eat accordingly.

1 cup cornmeal
1 cup white whole-wheat flour
1/4 cup Splenda Granulated
4 tsp baking powder
2 eggs
1 cup milk
1/4 cup olive oil
1 cup low-fat shredded cheddar cheese
3 tbsp minced chives

Preheat oven to 400 degrees.
Grease a 9 x 13-inch baking pan; set aside.

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

In another bowl, whisk the eggs, milk, and oil. Stir into the dry ingredients just until moistened. Gently fold in the cheese and chives. Pour into the prepared baking pan and bake at 400 degrees 18 minutes or until golden brown.

Yield: 15 servings

Note: This recipe is easily halved for a lesser quantity. I like to make the full recipe so I can refrigerate some then warm it in the microwave later.

Note: File Photo

Monday, October 3, 2016

LASAGNA WITH TURKEY SAUSAGE

This recipe makes lasagna accepted for a diabetic's diet. Remember to control your portion size! And leave off the garlic bread if your blood sugar isn't under control.

9 uncooked whole-wheat lasagna noodles
1 carton (15-oz) ricotta cheese
1 tbsp spoon dried basil
1 egg, beaten
16-oz shredded low-fat mozzarella cheese, divided
1 lb Italian turkey sausage, cooked, crumbled, drained
1 cup finely chopped red bell pepper
5 cups low-sugar spaghetti sauce
1 tbsp fresh parsley for garnish, if desired

Cook noodles according to package directions; drain.

While noodles cook, preheat oven to 350 degrees. In a medium bowl, combine ricotta cheese, basil, egg and 1 cup of the mozzarella; mix together well.

In a small bowl, combine the sausage and bell pepper.

Spread 1/2 cup of the spaghetti sauce in the bottom of an ungreased 9 x 13-inch baking dish. Top with 3 of the cooked noodles. Spread 1 1/2 cups of the spaghetti sauce over the noodles. Top with half the ricotta mixture then half the sausage/pepper mixture. Sprinkle with 1 1/2 cups of the mozzarella cheese. Top with 3 noodles, 1 1/2 cups spaghetti sauce, remaining ricotta mixture, remaining sausage mixture, 3 noodles then remaining spaghetti sauce. Cover tightly with foil.

Bake at 350 degrees for 50 minutes. Uncover dish; sprinkle with remaining mozzarella cheese. Cover and bake an additional 15 minutes or until hot and bubbly. Uncover and let stand 15 minutes. Sprinkle with parsley before serving, if desired.

Yield: 12 servings
Per serving: 380 calories, 25 g total carbs, 2 g sugar, 24 g protein

Note: File Photo


Saturday, October 1, 2016

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.






CRUNCHY BAKED CHICKEN BREASTS

4 skinless boneless chicken breast halves
2 cup corn flakes
3/4 tsp poultry seasoning
1/2 tsp paprika
1/2 tsp salt
1/4 tsp black pepper
1/4 cup fat-free milk
2 tbsp olive oil

Preheat oven to 400 degrees.
Spray an 8-inch square baking pan with nonstick olive or canola oil spray; set aside.

Place cornflakes in a gallon-size zip-top baggie and crush with a rolling pin. Add the poultry seasoning, paprika,salt and pepper to the cornflakes and shake well to distribute the spices throughout; set aside.

Pour milk into a shallow dish; dip chicken in the milk then place in the baggie. Shake until coated; remove from baggie and place in the prepared pan. Drizzle the olive oil over the chicken and bake at 400 degrees for 20 minutes or until juices run clear.

Yield: 4 servings
Note: File Photo