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