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.

Friday, August 18, 2017

QUICK AND EASY RASPBERRY HOT CHOCOLATE

Make yourself a tasty cup of raspberry-flavored hot chocolate the quick and easy way.  I use water.  If you want yours rich and you don't have a serious diabetic problem, you could use milk instead.

2 pkts Splenda Raspberry-flavored Flavor Accents
1 pkt sugar-free hot chocolate mix
1 cup boiling water
1 tbsp sugar-free thawed whipped topping

Pour the hot chocolate mix into a mug and add the Splenda packets; stir to mix well.  Pour the boiling water into the mug and stir until dissolved.  Add the whipped topping and enjoy!

Yield: 1 cup cocoa

Thursday, August 17, 2017

HOMEMADE SEASONING MIX FOR CHICKEN, STEAK, BURGERS, ETC

Here is a great seasoning mix you can make at home without using any salt or sugar products.  Add this to chicken, fish, or meats before grilling, baking, etc.

1/2 tsp rosemary
1 tsp sage
1 tsp oregano
1 tsp thyme
1 tsp basil
1/2 cup cracked black pepper

Note: All this spices are from your spice rack, not fresh.

Combine the above ingredients and store in a zip-top plastic storage bag or an airtight container.

Yield: about a half cup of seasoning.

Note: File Photo

Tuesday, August 15, 2017

SALMON CASSEROLE

4 large eggs, beaten
1 can (10 3/4-oz) reduced-fat cream of mushroom soup
1 tsp dill weed
1/4 tsp freshly ground black pepper
1 can salmon, drained, flaked
1 pkg (10-oz) frozen green peas, thawed
2 cups shredded Sharp Cheddar cheese, divided
1/2 cup chopped red bell pepper
1/2 cup chopped onion
1/4 cup panko bread crumbs

Preheat oven to 350 degrees.
Grease or spray a 12 x 7.5-inch baking dish; set aside.

In a large bowl mix te eggs, soup, dill and black pepper together well.  Add the flaked salmon, peas, half the cheese, bell pepper, onion, and bread crumbs.  Pour the mixture into the prepared baking dish.

Bake at 350 degrees for 45 minutes.  Sprinkle the remaining cheese over casserole and bake another couple of minutes until cheese melts.  Remove from oven and let stand 10 minutes before cutting into squares for serving.

Yield: 8 servings

Note: File Photo

Monday, August 14, 2017

GROUND BEEF STUFFED MUSHROOMS

1 lb lean ground beef
2 tsp prepared horseradish
1 tsp chopped chives
1 clove garlic, minced
1/4 tsp freshly ground black pepper
18 large white mushrooms
1/2 cup beef or vegetable broth

Preheat oven to 350 degrees.
Set out a shallow baking dish large enough to hold mushrooms in a single layer.

Combine the ground beef, horseradish, chives, garlic, and pepper in a medium bowl.

Remove the stems from the mushrooms, chop a couple of them very fine and add to beef mixture, if desired.  Stuff the mushrooms with the beef mixture.

Place mushrooms in a shallow baking dish, stuffed sides up; pour the broth over the mushrooms.  Bake at 350 degrees until browned and beef is cooked through, approximately 20 minutes.

Yield: 1 1/2 dozen appetizers.

 Note: File Photo

Saturday, August 12, 2017

HEALTHY OVEN-FRIED CHICKEN

8 chicken legs and/or thighs - bone-in, skins removed
1 1/2 tbsp Dijon mustard
2 cups fresh crumbled whole-grain bread crumbs
1 tsp smoked paprika*
1/4 tsp cayenne pepper
1/4 tsp salt
1/4 tsp freshly ground black pepper

Preheat oven to 450 degrees.
Line a baking pan with aluminum foil and spray with olive oil or canola oil nonstick cooking spray; set aside.

Pat the chicken dry with paper towels and rub completely with the Dijon mustard.

In a shallow bowl or a pie plate, combine the bread crumbs, paprika, cayenne, salt, and black pepper; dredge the chicken in the mixture to coat overall; pat to hold crumbs in place.  Arrange the chicken in the prepared baking sheet; spray with the nonstick spray.

Bake at 450 degrees for 20 minutes.  Reduce the heat to 425 degrees and bake until golden brown and juices run clear when pierced with fork, about 10 to 15 minutes.

*regular paprika may be used

Note: This is a file photo.

Wednesday, August 9, 2017

PEPPER-STEAK KABOBS

8 skewers (soak if using wooden)
1 cup ketchup
1/4 A-1 Steak Sauce
1/3 cup firmly packed Splenda brown sugar blend
1/2 cup apple cider vinegar
2 tbsp Worcestershire sauce
2 lb boneless top sirloin, trimmed and cut in 32 chunks
1 green bell pepper, cut into 16 pieces
1 red or orange bell pepper, cut into 16 pieces

Combine the ketchup, steak sauce, Splenda, vinegar, and Worcestershire sauce in a medium saucepan; bring to a boil over medium heat.  Stir occasionally and cook until the Splenda is totally dissolved.  Remove from the heat and allow to cool.

Onto each skewer alternately with a piece of steak, a piece of red pepper, a piece of steak, a piece of green pepper, and repeat so that each skewer has 4 pieces of steak, two pieces of red pepper, and 2 pieces of green pepper.  Place skewers in a 9 x 13-inch glass baking dish; pour the cooled marinade over the skewers.  Cover with foil and refrigerate from 2 hours to overnight.

Preheat broiler to high and coat a rimmed baking sheet with nonstick cooking spray (or grill kabobs).  Place kabobs on the baking sheet or grill, discarding an excess marinade.  Broil or grill about 15 minutes or until meat reaches the desired doneness.  Turn at least once during cooking.

Note: File Photo



Tuesday, August 8, 2017

"CRAB" SPREAD

1 brick (8-oz) cream cheese, softened
1/4 lb imitation crabmeat, flaked
1/2 tsp fresh lemon juice
1 tbsp chopped fresh dill

Preheat oven to 350 degrees.
Very lightly grease a small baking dish or a pie pan; set aside.

Combine the cream cheese, crabmeat, lemon juice, and dill together in a medium bowl.  Mix ingredients together well and spoon into the prepared dish.

Bake at 350 degrees for 25 to 30 minutes until golden and heated through.  Serve the spread warm with assorted whole-grain crackers or party breads.

Note: File Photo

Monday, August 7, 2017

JERK CHICKEN STRIPS

1 lb boneless skinless chicken breast, cut into 12 strips
2 tsp allspice
2 tsp thyme
1/2 tsp cinnamon
1/2 tsp garlic powder
1/2 tsp red pepper flakes
1/2 tsp salt
2 tsp canola oil

Combine the spices and mix together well in a shallow dish or pie plate.  Toss the chicken strips in the mixture and coat completely.

In a medium skillet, over medium-high heat, bring the canola oil to hot.  Add the chicken strips, in batches if necessary, and cook on both sides until cooked through.

Serve while hot.

Note: This is a file photo

Saturday, August 5, 2017

MARINATED ONIONS AND MUSHROOMS

1 lb button mushrooms, cleaned, washed, cut in half lengthwise
1 medium sweet or red onion, cut in half lengthwise, sliced thin
1/4 cup vinegar (I prefer white)
1/4 cup extra-virgin olive oil or canola oil
2 tbsp Splenda Granulated
1/2 tsp dried oregano
1/2 tsp salt
1/4 to 1/2 tsp freshly ground black pepper

In a medium saucepan place the mushrooms and add enough water to cover.  Bring to a boil over high heat, reduce heat to medium-low, simmer 20 minutes; drain and allow to cool to room temperature.

Into a glass bowl or other glass container that has a tight-fitting lid, combine the vinegar, oil, Splenda, oregano, salt and pepper; mix together well.  Add the onion and mushrooms, stir to combine.  Place lid on container and refrigerate for at least two hours up to a week.

Note: Mushrooms are healthy for a diabetic's diet.  This recipe is also tasty for the whole gang, diabetic or not!

Note: File Photo

Friday, August 4, 2017

LEMON-RICOTTA HOTCAKES

The carb to protein ratio (see nutritional info below) in these hotcakes makes them diabetic-friendly. However, do not spoil that with the topping or syrup you use. Be sure to use only diabetic-friendly toppings such as fresh fruit, sugar-free syrup or a sugar-free or low sugar jam.

1 cup all-purpose flour*
3/4 teaspoon baking powder
3/4 teaspoon baking soda
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
2 eggs, separated
1 cup buttermilk
2/3 cup whole-milk ricotta cheese
2 tablespoons sugar
1 tablespoon grated lemon peel
1. Heat oven to 200°F. Whisk flour, baking powder, baking soda, nutmeg and salt in large bowl. Whisk egg yolks, buttermilk, ricotta cheese, sugar and lemon peel in medium bowl until blended.
2. Beat egg whites in medium bowl at medium-high speed until soft peaks form. Stir ricotta mixture into flour mixture just until combined. Fold in egg whites.
3. Heat griddle or large nonstick skillet over medium heat until hot; oil griddle. Ladle batter by scant 1/4 cupfuls onto griddle, spreading to 4-inch rounds. Cook 2 minutes or until bubbles break surface of pancakes. Turn; cook 1 minute or until golden brown. Place in oven to keep warm while cooking remaining pancakes.
About 15 (4-inch) pancakes
PER PANCAKE: 75 calories, 2.5 g total fat (1 g saturated fat), 3.5 g protein, 9.5 g carbohydrate, 35 mg cholesterol, 160 mg sodium, .5 g fiber
 *Even better for diabetics, use a whole-grain flour such as white whole-wheat.
Note: File Photo

CHICKEN BREASTS OVER VEGETABLES

2 stalks celery, chopped
1 cup mushrooms, chopped
1 cup carrots, chopped
4 green onions, sliced thin
1/2 of a medium green bell pepper, diced
2 medium zucchini, diced
poultry seasoning to taste
1/2 cup chicken broth
2  boneless skinless chicken breasts
1/8 tsp paprika

Preheat oven to 350 degrees.
Spray a loaf pan with nonstick cooking spray; set aside.

In a medium mixing bowl combine the celery, mushrooms, carrots, onions, bell pepper, and zucchini with the poultry seasoning.  Place the mixture in the prepare loaf pan.  Place the chicken breasts on top of the vegetable mixture.  Sprinkle with the paprika.

Bake at 350 degrees for 30 minutes or until the chicken is cooked through.

Thursday, August 3, 2017

SAUSAGE AND VEGGIE SKILLET DINNER


 This recipe is a good one for diabetics who are craving a comfort meal. I wouldn't eat often but a great occasional meal. See nutrition info below.

1 tbsp olive or coconut oil
1 large onion, chopped
1 pkg (12-oz) fully cooked Italian chicken sausage links, cut into 1-inch pieces
3 garlic cloves, minced
1/4 tsp crushed red pepper flakes
8 medium-size red potatoes, sliced thin
1 pkg (10-oz) frozen corn
1 1/4 cups vegetable broth
1/4 tsp freshly ground black pepper
2 cups fresh baby spinach leaves

Heat the oil in a 12-inch skillet over medium-high heat; add the onion and sausage, cook and stir until the onion is tender and sausage is browned. Add the garlic and red pepper flakes; cook for 1 minute.

Add the potatoes, corn, broth and black pepper; bring to a boil. Reduce the heat and simmer, covered, for 12 to 15 minutes until the potatoes are tender.

Add spinach to skillet and cook just until wilted.

Yield: 4 servings
Per serving: 413 calories, 11g fat (3g sat), 58 g carbs, 7g fiber, 22g protein
NOTE: This recipe has a carb to protein ratio that makes it okay for diabetics. A good diabetic dish when you really want some potatoes and corn!

 Note: Fill photo of this recipe.

BEAN SALSA

2 cans black beans, rinsed
2 cans black-eyed peas, drained
1 can whole-kernel corn, drained
2 cans chunk tomatoes with green chiles
2 tsp garlic powder
1 bottle Italian salad dressing
1 green bell pepper, chopped
1 red onion, chopped

Combine all ingredients in a bowl with a lid until mixed well.  Cover and refrigerate overnight before serving with tortilla chips or Beanito chips.

 Note: This is a file photo.

Tuesday, August 1, 2017

SMOKED TURKEY SALAD SANDWICHES

1/4 cup mayonnaise
1/4 cup fat-free plain yogurt
1/4 cup dill relish
2 cups chopped deli smoked turkey breast
1/2 cup thinly sliced celery
4 whole-grain sandwich rolls
4 lettuce leaves
1 medium tomato, sliced
In a large mixing bowl combine the mayonnaise and yogurt. Stir in the relish. Add the turkey and celery; toss to combine the mixture well.

Divide the mixture between the 4 sandwich rolls and add a lettuce leaf and tomato slices to each sandwich.

Note: This is a file photo

Monday, July 31, 2017

CRUSTLESS SPINACH-BACON QUICHE

1 tbsp canola oil
1 onion, sliced thin
1 pkg (10-oz) frozen chopped spinach, thawed and drained
5 eggs, beaten
5 slices bacon, cooked crisp, drained, crumbled
3 cup shredded low-fat Cheddar cheese
1/4 tsp salt
1/4 tsp freshly ground black pepper

Preheat oven to 350 degrees.

Heat the canola oil in a large skillet over medium-high heat.  Cook the onion, stirring often, until tender.  Add the spinach to the onion and continue cooking until the excess liquid has evaporated; remove from the heat and set aside.

In a large bowl combine the eggs, bacon, cheese, salt, and pepper until well blended.  Stir in the spinach mixture.  Pour into a 9-inch deep pie plate that has been sprayed with nonstick cooking spray.  Bake at 350 degrees 30 to 40 minutes or until set.  Let stand for 5 minutes before cutting to serve.

Yield: 6 servings

Note: File Photo

Saturday, July 29, 2017

CROCKPOT SWISS STEAK WITH CARROTS

3 tbsp all-purpose flour
1/2 tsp salt
1/4 tsp freshly ground black pepper
1 1/2 tsp dry mustard
1 1/2 to 2 lbs round steak, trimmed of fat
1 tbsp canola oil
1 cup sliced onions
1 lb carrots, sliced into 1/2-inch pieces
1 can (14.5-oz) whole tomatoes
2 tsp Splenda brown sugar blend
1 1/2 tbsp Worcestershire sauce

In a pie pan or shallow bowl combine the flours, salt, pepper, and dry mustard.  Cut the steak into pieces to fit in the cooker and dredge in the flour mixture. 

Heat the oil in a nonstick skillet and brown meat on both sides; place meat in the crockpot or slow cooker.  Add the onions and carrots to the cooker.

Combine the tomatoes with liquid, Splenda brown sugar blend, and Worcestershire sauce; pour mixture into cooker.  Place lid on cooker and cook on low heat for 8 to 10 hours or on high 3 to 5 hours.

Yield: 4 to 6 servings
Approximate per serving: 236 calories, 18 g carbs, 23 g protein

 Note: File Photo

Friday, July 28, 2017

GARLIC-ROSEMARY LAMB CHOPS

4 lamb chops (about 2 lb total)
1 tablespoon snipped fresh rosemary
3 minced garlic cloves
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 tablespoon olive or canola oil
2 cups cherry tomatoes
1 teaspoon balsamic vinegar
Fresh rosemary sprigs for garnish, optional

Arrange oven rack so that the chops will be 4 to 5-inches from heat when cooked on a broiler rack.
Preheat broiler.
Spray top of broiler pan with nonstick cooking spray.

Combine the rosemary, garlic, salt, and pepper in a small bowl.  Rub half the mixture evenly over both sides of the chops.  Broil chops approximately 20 minutes (or until of desired doneness), turning occasionally for even cooking.

While chops are cooking, heat oil in a large skillet over medium heat.  add the tomatoes and the remaining spice mixture; cook approximately 5 minutes  or just until the tomatoes begin to soften.  Stir in the vinegar.

Serve the chops with the tomatoes and sprinkle with rosemary sprigs for garnish, if desired.

Note: This is a file photo.

Personal note: I don't care for much meat and my family doesn't eat lamb so I have never made this recipe. I posted it for those of you who request lamb recipes.

Thursday, July 27, 2017

GREENS AND SAUSAGE

1 teaspoon canola oil
1/4 lb low-fat smoked turkey sausage, diced
6 cups water
1 cup chopped yellow onion
1 tablespoon cider vinegar
2 teaspoons Splenda Granulated
1 lb fresh turnip greens, washed
3/4 teaspoon salt
2 teaspoons canola oil
Louisiana hot sauce, optional

In a Dutch oven over medium-high heat, heat the 1 teaspoon of canola oil, tilting pan to completely oil the bottom.  Add the diced sausage and brown, stirring frequently.  Remove the sausage and set aside.

To the same pan, add the water, onions, vinegar, and Splenda; bring to a boil over high heat.  Gradually add the greens, bring to a boil and stir the greens until wilted.  Reduce heat to simmer and cook, covered, for half an hour or until tender.  Drain the greens; reserve 1/2 cup of the liquid.

Return the greens, reserved liquid, sausage, salt, and 2 teaspoons of canola oil to the Dutch oven.  Allow to stand for 5 minutes for flavors to absorb.

Serve with the hot sauce, if desired.

Yield: 8 servings of 1/2 cup
Per serving: Approximately 65 calories, 3 g fat, 10 mg chol, 365 mg sodium, 5 carbs, 3 protein
Note & Picture from Sept 2011 Diabetes Forecast Magazine

Wednesday, July 26, 2017

CHOCOLATE-BANANA TUBE CAKE

Yesterday I had a "sweet" tooth and decided I wanted to try something different. As I am likely to do I went to the kitchen and started throwing things together to make a cake with what I had on hand. Fortunately it turned out to be quite good. Here is what I did:

I preheated my oven to 350 degrees.

In a medium mixing bowl I combined-
1/2 cup white whole-wheat flour
1 cup quick-cook oats
1 cup unsweetened coconut
1/2 cup Splenda Brown Sugar Blend
1/2 cup chopped pecans
Then I cut in 1 stick of butter using two knives and eventually my hands. I sat this aside to use as a streusel throughout the cake and as a topping.

For the cake, I combined 4 large eggs, 1/2 cup low-fat sour cream and 3 medium to large bananas, mashed, with my electric mixer. You should have about 1 1/2 cups mashed bananas. When the mixture was completely combined I added 1 box (2-layer size) Sugar-Free Devil's Food cake mix.

I sprayed my tube pan with nonstick cooking spray and placed about 1/3 of the cake batter in the pan, then I topped that with about 1/3 of the streusel mixture. I repeated twice, ending with the streusel on top.

I baked approximately 1 hour at 350 degrees and this is what I ended up with:

Even my husband and grandson who are not diabetic really enjoyed this cake.

Tuesday, July 25, 2017

EASY TURKEY SAUSAGE-CHICKEN GUMBO

1/3 cup white whole-wheat or garbanzo bean flour
1 can (14-oz) reduced-sodium chicken broth
3/4 lb boneless, skinless chicken breasts, cut into 1/2-in cubes
1/2 large red bell pepper
1/2 large green bell pepper
1 large onion, chopped coarsely
1 celery stalk, sliced
4 garlic cloves, minced
1 tsp Cajun seasoning
1 cup water
3 cups plain cooked brown rice*
1 pkg (10-oz) frozen cut okra
1/2 lb smoked turkey sausage cut into slices
1 large ripe tomato, chopped

In a heavy-duty Dutch oven (4 to 6-quart size), cook and stir the flour over medium heat approximately 6 minutes or until lightly browned, stirring constantly!  Remove from the heat and allow to cool slightly.  Slowly whisk the broth into the flour.  Cook, stirring, over medium heat until mixture is thickened and bubbly.  Add the chicekn, bell peppers, onion, celery, garlic, seasoning, and water.

Bring to mixture to a boil, reduce heat and simmer, covered, 10 to 15 minutes or until the chicken is cooked through.  Stir often during cooking.

Stir in the rice, okra, sausage, and tomato; return just to boiling; reduce the heat and simmer, uncovered, for 3 to 4 minutes.

Ladle into serving bowls.
Yield: About 8 servings of 1 cup each

*If you prefer, you can use a pouch of cooked brown rice (14.8-oz size).

This gumbo has a ratio of 26 g carbs and 18 g protein per serving.

 
 Note: This is a file photo of a similar recipe.

Monday, July 24, 2017

BANANA-ZUCCHINI BREAD

Always, if you can, add nuts to your diabetic breads. They are a big help in counteracting the natural sugar in the fruit.

2 large eggs
1 cup Splenda Granular
1/2 cup canola or coconut oil
1 medium ripe banana (1/2 cup), mashed
1 cup white whole-wheat flour
1/2 cup garbanzo bean flour
3/4 tsp baking powder
3/4 tsp baking soda
3/4 to 1 tsp ground cinnamon (a very healthy ingredient for diabetics)
1/2 tsp salt
3/4 cup shredded, unpeeled zucchini
1/4 tsp vanilla extract
1/2 cup chopped pecans or walnuts

Preheat oven to 350 degrees.
Grease or spray with nonstick cooking spray a 9 x 5-inch loaf baking pan; set aside.

Beat eggs in a mixing bowl; add Splenda and oil stirring to blend. Add the banana and mix well.

In a separate bowl, combine the flours, baking powder, baking soda, cinnamon and salt; add to the banana mixture.

Stir in the zucchini, vanilla, and nuts until well blended. Pour batter evenly into the prepared loaf pan. Bake at 350 degrees approximately 50 minutes or until a wooden toothpick inserted in the center comes out clean. Cool in the pan for 10 minutes before removing to a wire rack to cool completely.

Yield: 16 servings
Note: File Photo




EASY SHRIMP APPETIZER

2 lb (30 to 40 shrimp) large raw deveined shrimp
1 cup bottled Caesar Salad dressing
1/4 cup chopped fresh parsley
1/4 cup lime juice
2 garlic cloves, pressed
1 tsp freshly ground black pepper

Preheat oven to 375 degrees.

In a 9 x 13-inch baking dish, combine all ingredients tossing to coat well.  Bake at 375 degrees for approximately 20 minutes or just until the shrimp turn pink.  Stir halfway through baking time.

Note: Good served with a crusty bread.

Yield: 8 appetizer-size servings.

Note: Always check the sugar content of salad dressings and go with the lowest sugar one.

This is just a file photo.

Sunday, July 23, 2017

QUICK AND EASY STRAWBERRY-RASPBERRY DESSERT

2 pkts sugar-free Hazelnut-flavored coffee creamer
1 cup thawed sugar-free nondairy whipped topping
3 cups sliced fresh strawberries
1 cup raspberries

Mix the coffee creamer with the nondairy whipped topping; set aside.

In a large bowl, toss the strawberries and raspberries together.  Place berries into individual dessert dishes and top each with a dollop of the flavored whipped topping.

Note: File Photo

Saturday, July 22, 2017

RASPBERRY PUDDING CAKE

1 pkg (10-oz) no-sugar-added frozen raspberries, thawed
1/2 cup Splenda Granular
1 box (2-layer size) sugar-free yellow cake mix
1 cup water
1/3 cup olive or canola oil
3 large eggs
Sugar-free whipped topping, thawed, if desired
Fresh raspberries for garnish, if desired


Preheat oven to 350 degrees.
Grease a 9 X 13-inch baking pan; set aside.

Drain the raspberries, saving the juice. Add enough water to the juice to make 1 1/2 cups; pour into a medium saucepan and combine with the Splenda. Heat, stirring, until Splenda is dissolved. Remove from heat and set aside.

In a large mixer bowl, combine the cake mix, water, oil and eggs at low speed until moistened. Beat at high speed for 2 minutes. Pour batter into the prepared pan. Spoon the raspberries out evenly over the batter and pour the warm liquid over the berries and batter.

Bake at 350 degrees 35-40 minutes or until the top springs back when lightly touched in the center.

Best served warm topped with the whipped topping and fresh raspberries for garnish.

Yield: 12 servings

Note: Leftovers should be refrigerated.

PINEAPPLE-MANGO CHICKEN

1 lb (4 pieces) boneless skinless chicken breast halves
salt and pepper to taste
1 cup mango fat-free yogurt
1 1/4 cup finely chopped fresh cilantro
1 1/2 cups canned pineapple tidbits in their own juice, drained
butter-flavored cooking spray

In a small bowl mix the yogurt with the cilantro and pineapple.  Cover and refrigerate until needed.  Be sure to stir the sauce before using.

Spray a frying pan with the cooking spray and heat the pan over medium heat.  Lightly salt and pepper  the chicken and cook just until cooked through, about 10 minutes.  Turn at least once or twice during cooking.

To serve, drizzle the chicken with the mango sauce.



Note: If serving over or with rice, be sure to use brown rice.

Yield: 4 servings
Per serving: Approximately 155 calories, 1 g fat, 66 mg cholesterol, 68 mg sodium, 27 g protein, and 7 g carbs   Exchanges: 3 meats

Note: This is a file photo of a very similar recipe.

Friday, July 21, 2017

VEGETABLE CUMIN PILAF WITH SAUSAGE

3/4 cup instant brown rice
4 oz turkey breakfast sausage, removed from casings
1 1/2 cups chopped onions
1 cup chopped red bell pepper
1 oz pine nuts, toasted
1/2 tsp ground cumin
1/2 tsp salt

Cook the rice according to package directions leaving out salt and butter or other fat.

Meanwhile place a large skillet that has been sprayed with nonstick cooking spray over medium-high heat.  Cook the sausage until browned, stirring constantly.  Remove from pan and set aside.

Coat the pan residue with more cooking spray and cook the onions for 3 minutes.  Add the pepper and cook for another 2 minutes or until crisp-tender, stirring frequently.  Stir the sausage back into the skillet along with the pine nuts, cumin, and salt. 

To serve place the rice on a serving platter and spoon the sausage mixture evenly over all.

Yield: 4 (1 cup) serving
Per serving: 215 calories, 11 g (1 saturated) fat, 8 g protein, 22 g carbs, dietary fiber 3 g, 465 mg sodium, 45 mg cholesterol

NOTE: I do not eat turkey sausage so I use ground beef. Pork sausage will work, also.

 Note: File photo

Wednesday, July 19, 2017

JELL-O PIZZAS

Want a fun cool dessert for diabetic kids on a hot day or for an after school snack? These JELL-O pizzas are fun and refreshing.

2 pkgs (4-serving size) JELL-O sugar-free gelatin dessert, any flavor
2 cups boiling water
1 cup cold water
Sugar-free frozen whipped topping, thawed
Assortment of small fresh fruit* for topping

Dissolve the gelatin in the boiling water, stirring to dissolve completely, about two minutes. Stir in the cold water. Pour gelatin into a 13-x-9-inch pan. Refrigerate at least 3 hours until firm.

To make the pizzas, pour about 4-inches of warm, not hot, water in sink. Dip pan briefly in the warm water, being careful not to get water on the gelatin. Using the rim of a large glass or a large round cookie cutter, cut out the circles. Lift carefully from the pan to serving plates.

Spoon whipped topping over the circles and decorate with the pieces of fresh fruit.

*Suggestions include white and red grapes, blueberries, raspberries, mandarin orange slices cut in half, etc.

Note: Layer the leftover pieces of Jell-O in parfait glasses with whipped topping.




WHOLE-WHEAT PASTRY

1/2 cup all-purpose flour
3/4 cup whole-wheat flour
1/4 tsp salt
2 tbsp unsalted butter
2 tbsp canola oil
4 tbsp cold water, divided

In a medium bowl combine the two flours and salt.  Using a pastry blender or two knives, cut in the butter until the mixture resembles coarse crumbs.  Stir in the canola oil and sprinkle 1 tablespoon of the cold water over the mixture and toss with a fork. 

Push the moistened dough to the side of the bowl and repeat the process with the additional water, 1 tablespoon at a time, until all the flour is moistened.  Shape the mixture into a ball.  Roll out dough as you would with any other pastry recipe.

Note: File Photo - mine are never this pretty!

Tuesday, July 18, 2017

HAM AND CHEESE GRITS CASSEROLE

If you have ever lived anywhere in the South you know grits are a kitchen staple. Here is a good breakfast casserole using grits. This recipe is from a lady here in the DFW Metroplex with a few of my variations. I have had it for a few years.

3 cups chicken stock
1 cup quick-cooking grits
1/2 cup Southwestern-style egg substitute
5-oz reduced-fat Velveeta cheese, cubed
1/4 cup low-fat milk
2 tbsp butter
1 1/4 cups cubed fully cooked ham
3 green onions, chopped
1/4 tsp salt
1/4 tsp garlic powder
1/4 tsp pepper
1/8 to 1/4 tsp crushed red pepper flakes
3/4 cup shredded sharp cheddar cheese

Preheat oven to 350 degrees.

Bring the chicken stock to boiling in a large saucepan; slowly stir in the grits. Reduce heat to medium-low and cook, covered, about 5 minutes or until thickened, stirring occasionally. Remove from the heat.

In a small bowl, stir a small amount of the hot grits into the egg substitute; return to the pan, mixing well. Add the Velvetta, milk and butter, stirring until the cheese is melted. Stir in the ham, onions, and spices.

Transfer grits mixture to the prepared baking dish; sprinkle with the cheddar cheese.

Bake, uncovered, 35-40 minutes or until the edges are golden brown and the cheese is melted.

Allow to stand around 10 minutes before cutting into 6 squares to serve.

Nutritional Information per serving: Calories 284, Fat 12 g (7 sat), Fiber 1 g, Carbs 26 g, Protein 20 g
Note: This carb to protein ratio makes this dish okay for diabetics.

Note: File Photo


PORK CHOPS WITH BLACK BEAN SALSA SKILLET MEAL

4 lean boneless pork chops
1 garlic clove, minced
1/4 tsp salt
pinch freshly ground black pepper
2 tsp chili powder
1 tsp ground cumin
1 tsp oregano
pinch red pepper flakes
1 tbsp canola oil
1 can (19-oz) black beans, drained, rinsed
1 cup chunky salsa
3/4 cup frozen whole kernel corn, thawed
1/4 cup chopped cilantro
Low-fat sour cream, optional

In a small bowl combine the garlic, salt, pepper, chili powder, cumin, oregano, and pepper flakes to make a rub.  Rub this mixture all over the pork chops.

Heat the oil in a large heavy skillet over medium-high heat and add the chops.  Cook the pork chops 5 minutes per side, lowering heat if necessary.  Remove the chops to a plate.  Remove fat and bits from the pan and return the chops with any juices on the plate.

Add the beans, salsa, and corn to the skillet.  Bring mixture to a boil, reduce heat, simmer 10 to 15 minutes until sauce is hot and chops are cooked through.  Remove to serving platter and sprinkle with the chopped cilantro. Add a dollop of sour cream, if desired.

 Note: File Photo

Monday, July 17, 2017

CHIPOTLE PORK LOIN WITH VEGGIES

2 tbsp orange marmalade
1 canned chipotle pepper in adobo sauce
1 lge onion, cut into wedges
1 butternut squash, peeled, halved lengthwise and cut into 2-inch pieces
1 red bell pepper, cut into strips
1 tbsp canola oil
1 (1 - 1 1/2 lb) boneless pork loin roast
1/4 cup cilantro leaves

Preheat oven to 400 degrees.

In a small bowl mash the marmalade and chipotle pepper together and set aside.

Toss the onion, squash, bell pepper, and oil in a large roasting pan.  Push the vegetables to the sides of the pan and place the roast in the middle.

Roast at 400 degrees for 45 minutes to an hour.  During the last 15 minutes of cooking, brush the marmalade mixture over the meat every 5 minutes.  Meat thermometer should read 155 degrees for pork to be done.

Remove the meat to serving plate.  Let stand 10 minutes before slicing.  Stir the cilantro into the veggies and serve with the pork.

Yield: 4 servings
Per serving:  Approximately 360 cal, 29 g pro, 46 g carb, 8 g (2 g sat) fat, 4 g fiber, 99 mg sodium

Note: This is file photo.

Friday, July 14, 2017

PUMPKIN PENNE

Pumpkin is a very healthy food and should not be put on the back shelf until Thanksgiving and Christmas.  Eat it year round.  This Pumpkin Baked Penne is a good way to enjoy pasta and get the benefits of pumpkin.  It falls within the healthy ratio of carbs to proteins for diabetics!

1 pkg (14.5-oz) multigrain penne (always use multi-grain or whole-grain pastas!)
1 tsp canola or olive oil
1 small onion, chopped
3 garlic cloves, minced
3/4 cup low-fat ricotta cheese
1/2 cup reduced-sodium chicken broth
1 can (15-oz) pumpkin
1 can (28-oz) crushed tomatoes
1 tbsp Italian seasoning
3/4 tsp red pepper flakes
1 cup shredded reduced-fat mozzarella cheese
1/3 cup grated Parmesan cheese

Preheat oven to 375 degrees.

Cook the pasta according to package directions leaving out any salt or butter/oils; drain.

In a large saucepan or a Dutch oven, heat the olive or canola oil.  Add the onion and garlic, cooking and stirring for about 3 minutes to soften.  Add the ricotta cheese, chicken broth, pumpkin, tomatoes, Italian seasoning, and red pepper flakes.  Bring the mixture to a boil then reduce heat and simmer for 5 minutes.  Remove from the heat and stir in the drained pasta.

Lightly spray a 9 x 13-inch baking dish with nonstick cooking spray.  Pour the pasta mixture into the dish and sprinkle with the mozzarella and Parmesan cheeses. 

Bake pasta at 375 degrees for approximately a half hour until bubbly and the cheese is melted and turned a golden brown.

Yield: 9 servings

Note: File Photo

Thursday, July 13, 2017

PANKO-COATED TILAPIA FILLETS

1 cup unseasoned panko bread crumbs
1 1/2 tsp dried dill weed
1/2 tsp salt
1/4 tsp black pepper
4 tilapia fillets
1/4 cup reduced-fat ranch dressing

Preheat oven to 400 degrees.
Coat a baking pan with nonstick cooking spray; set aside.

In a shallow dish mix the panko crumbs with the dill, salt, and pepper.

Generously brush both sides of the fillets with the ranch dressing and press into the panko mixture, covering tilapia on both sides.  Place the breaded fish on the prepared baking pan. 

Bake fish for 15 minutes at 400 degrees or until the fillets flake with a fork.  Turn oven to broil and cook for another 1 to 2 minutes to brown well.

Yield: 4 servings
Per serving: approximately 192 calories, 25 g protein, 13 g carbs, 1 g dietary fiber

 Note: File Photo

Wednesday, July 12, 2017

HOMEMADE APPLE-OAT BARS

This is a recipe I came up with to replace the 'store-bought' breakfast, granola, or whatever bars that are too expensive and often have too much fat or sugar.  These are good with a cup of coffee, hot chocolate, or hot tea.   In fact, I am eating one with my coffee now as I type this.  There is no fat in this recipe!  And remember cinnamon is a blood sugar stablizer so go heavy with a bit of a rounded teaspoonful.

Preheat oven to 350 degrees.
Lightly spray an 8-inch square baking pan or round cake pan with butter-flavored nonstick cooking spray; set aside.

1 cup raw quick oats
1 cup white whole wheat flour
1/2 tsp baking soda
1/4 tsp salt
1 tsp cinnamon
1 cup Splenda Granulated
1/2 cup + 1 tbsp unsweetened applesauce
1 egg
1 tsp vanilla
1 cup coarsely diced apple
1/2 cup chopped walnuts or pecans

In a medium to large mixing bowl, combine the oats, flour, baking soda, salt, and cinnamon; set aside.

In a small bowl combine the Splenda, applesauce, egg, and vanilla, stirring to blend well.  Stir the applesauce mixture into the oats mixture until well combined. Stir in the apples and nuts until completely blended in.  Spread the mixture (this mixture will not pour, it is thick and heavy) into the prepared baking pan.

Bake at 350 degrees for 20 to 25 minutes or until bars start to pull away from the sides of the pan, looks dry and a toothpick inserted in the center comes out clean.

Allow to cool completely in pan before slicing.  To slice, cut through the center dividing in half.  Then cut across the opposite direction to form bars the size of your choice.  Be sure the bars are cooled completely before storing in a plastic bag or airtight container.  Otherwise, they will sweat and become sticky.




Tuesday, July 11, 2017

ASPARAGUS WITH CILANTRO GARLIC SHRIMP

1/2 lb raw shrimp, rinsed, peeled, toweled dry
1 lb fresh asparagus spears, trimmed and cut into 1-inch pieces
4 garlic cloves, minced
1/4 tsp red pepper flakes
1/3 cup chopped cilantro
3 1/2 tbsp lime juice
1 tbsp canola oil
1/2 tsp salt

Heat a large skillet coated with nonstick cooking spray over medium-high heat.  Add the shrimp and cook two minutes, stirring often.  Add the asparagus and continue to cook for another 4 minutes or until the asparagus is just crisp-tender.  While mixture cooks, stir often with two large silicon spatulas.  Add the garlic and cook about half a minute.

Remove the skillet from the heat and add the red pepper flakes, cilantro, lime juice, oil, and salt.  Toss mixture gently to combine.

Serve immediately for the best flavor, color, and texture.  Serve with brown rice, if desired.

Yield: 4-servings
Per serving (without rice): 120 calories, 5 g fat (0 g saturated), 14 g protein, 7 g carbs, 3 g dietary fiber, 86 mg cholesterol


Note: This is a file photo of a similar recipe.

Monday, July 10, 2017

DIABETIC SNACKING

Everyone snacks from time to time and we diabetics are no exception.  In fact we should eat 5 times a day and a couple of those times will probably be snacks.  The key is to eat something healthy that will keep our blood sugar regulated.  Here are some ideas for snacks you can carry with you even when you are on the go.
  • a hard boiled egg
  • small package (or a few in a baggie) of almonds (also heart healthy), pistachios, peanuts, or sunflower seeds; unsalted is best for all those treats.  If you can't grab unsalted, a little salt won't hurt most of us.
  • baby carrots
  • celery sticks (have a negative calorie effect - it burns up more calories to chew and digest them than what we take in!)
  • low-fat string cheese
  • apple slices
I'm sure you get the idea and can add to the list with other of your favorites.  Skip the candy bars, potato chips, etc whenever possible.

 File Photo

Thursday, July 6, 2017

BEEF AND PORK STUFFED CABBAGE ROLLS

1 medium to large head of cabbage
1 lb lean ground beef
1 lb lean ground pork
3/4 cup brown rice, uncooked
2 small onions or 1 medium onion, chopped
salt to taste
pepper to taste
1 tbsp dill
1/2 pint reduced-fat sour cream
3 tbsp flour
1 small can tomato paste
1 tsp salt
2 tbsp Splenda granular
Remove the core of the cabbage; place the cabbage in a large pot of boiling water. Parboil the cabbage until you can peel the leaves off one at a time. Lay the leaves on a paper towel or clean tea towel to drain.

Mix together the ground beef, ground pork, rice, onions, salt and pepper. Place some of the mixture onto each of the cabbage leaves, leaving enough cabbage leaf to roll it over the mixture, envelope fashion; secure with toothpicks.

Place the cabbage rolls in a large pan and cover with boiling water. Add the dill to the water and bring water back to a boil. Cook rolls for 1 hour. Remove the rolls from the pan using a slotted spoon. In a medium bowl stir together the sour cream, flour, tomato paste, 1 tsp salt, and the Splenda. Stir this mixture into the pan from which you removed the cabbage rolls. After the mixture is mixed in well, add the cabbage rolls back to the pan and heat for about 10 minutes.

Note: File Photo

Wednesday, July 5, 2017

POLISH KIELBASA SKILLET MEAL

1 bag (24 t0 28-oz) frozen O'Brien potatoes
1 bag (16-oz) California Blend frozen vegetables
1 pkg (16-oz) Polish Kielbasa, sliced
1/2 tsp seasoned salt
1/4 cup grated Parmesan cheese

Place the potatoes and California Blend vegetables in a large nonstick skillet, cover, and cook about 8 minutes; stir occasionally. Add a tablespoon of water, if necessary.

Add the sliced Kielbasa to the skillet, replace the lid and cook for another 10 minutes or until vegetables are tender and dinner is heated through.

Turn off heat and stir in the seasoned salt.  Sprinkle with the Parmesan cheese before serving.

Yield: 4 servings
Note: File Photo

Tuesday, July 4, 2017

OH-SO-EASY CARAMEL APPLE CIDER

1 cup unsweetened apple juice
2 packets Splenda Coffee Flavors, Cinnamon Spice
1 packet Splenda Coffee Flavors, Caramel

Mix all ingredients together in a large microwave proof mug.  Heat in the microwave until warmed as desired.  Serve immediately.

 Note: File Photo

Monday, July 3, 2017

CHICKEN CASSEROLE WITH ALMOND TOPPING

2 cooked chicken breasts, shredded
1 cup celery
1 cup minute brown rice, cooked according to pkg directions
1 can low-fat cream of chicken soup
1 tbsp lemon juice
1 tbsp minced onion
3/4 cup olive oil mayonnaise

Preheat oven to 350 degrees.

Mix the above ingredients together until well combined.  Spread mixture in a casserole dish that has been sprayed with nonstick cooking spray.

1/2 cup slightly crushed corn flakes
3/4 cup slivered almonds
1/3 cup butter, melted

Combine the corn flakes and almonds; stir in the melted butter.  Sprinkle mixture over the top of the casserole.

Bake at 350 degrees for 45 to 60 minutes until the casserole is bubbly and the topping is lightly browned.

Note:  By using brown rice and almonds with the chicken in this casserole, it becomes diabetic-friendly.  Avoid using white rice and do not replace mayonnaise with salad dressing as it has added sugar.

Note: File Photo

Saturday, July 1, 2017

PORK PICCATA

1 (1 lb) pork tenderloin
3 tbsp flour
2 tsp lemon pepper
2 tsp olive oil
1/4 cup white cooking wine
1/4 cup lemon juice
very thin lemon slices for garnish
4 tbsp drained capers for garnish

Slice the tenderloin into 8 equal pieces and place pieces between sheets of plastic wrap.  Pound each piece until only 1/8-inch thick.  Dust lightly with the flour and sprinkle with the lemon pepper.

Pour the olive oil into a skillet over medium-high heat.  Quickly saute meat, about 4 minutes per side until golden brown.

Add the wine and lemon juice to the skillet; shake skillet gently and cook 2 minutes until the sauce is slightly thickened.

Garnish with the lemon slices and capers to serve.

 Note: File photo for reference only.

Thursday, June 29, 2017

SPICED PUMPKIN BAKE

Pumpkin is healthy and should be a year-round part of your diet. Too often we consider pumpkin to be a Fall or holiday food. Canned pumpkin is in the grocery store year-round so enjoy it often.

2 cans (15-oz each) pumpkin
4 tbsp Splenda Brown Sugar Blend
1/4 cup butter
1/2 tsp ground cinnamon
1/8 tsp ground nutmeg
1/8 tsp ground ginger
1/4 cup chopped toasted pecans

Preheat oven to 350 degrees.

In a medium saucepan combine the pumpkin, 3 tablespoons of the Splenda Brown Sugar Blend, butter, cinnamon, nutmeg, and ginger; cook over medium heat, stirring occasionally, until the mixture comes to a boil.  Reduce the heat to low and cook for 1 to 2 minutes.  Pour the hot pumpkin mixture into an ungreased 1 1/2-quart casserole dish.

In a small bowl combine the remaining 1 tablespoon of Splenda Brown Sugar Blend with the pecans; sprinkle over the pumpkin.

Bake at 350 degrees for 5 to 10 minutes until browned and heated through.

 Note: File Photo

Wednesday, June 28, 2017

WALNUT STUFFED CHICKEN BREASTS

12 boneless skinless chicken breast fillets
1 1/2 cups shredded Cheddar cheese
1 cup chopped walnuts
1 cup fresh whole-grain bread crumbs
1/4 cup finely chopped onion
1 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
1/2 cup white whole wheat flour
6 tbsp butter
3 cups chicken broth
1 cup white cooking wine
1 cup water
1/4 cup chopped parsley

Rinse chicken breasts and pat dry.  Pound between two sheets of waxed paper until 1/4-inch thick.

In a bowl combine the cheese, walnuts, bread crumbs, onion, salt and pepper; mix together well.

Spoon the walnut mixture onto the chicken breasts, spreading to within a 1/2-inch of the edges.  Roll each up jelly roll style from the narrow ends.  Secure with toothpicks.

In a shallow plate combine the all-purpose and whole-wheat flours.  Coat the chicken rolls completely with the flour mixture.  Allow to stand for 10 minutes.

Melt the butter in a large skillet over medium high heat.  Brown the chicken rolls lightly then add the chicken broth, wine, and water.  Cover and simmer over low heat for 20 minutes.  Remove the chicken to a warm platter with elevated sides.  BE SURE TO REMOVE ALL TOOTHPICKS!

Increase heat under skillet to medium-low, add chopped parsley and cook until liquid is reduced to desired consistency.  Pour over the chicken to serve. 

Yield: 12 servings.
Note: File Photo


Tuesday, June 27, 2017

HOMEMADE CELERY SEED DRESSING

1 garlic clove
1 tsp salt
2 tbsp lemon juice
1/3 cup olive or canola oil
1/2 tsp celery seed
3/4 tsp dry mustard
1/2 tsp paprika
1/4 tsp Splenda Granulated
1/4 tsp black pepper

1 small jar with a lid.  A jelly jar works well.

In a jar mash the garlic clove with the salt.  Add the lemon juice, oil, celery seed, mustard, paprika, Splenda, and black pepper.  Place lid on jar and shake well to blend.

Refrigerate.

Shake well before using on your favorite salad.

Yield: 1/2 cup

Note: This is a file photo.

Monday, June 26, 2017

PEPPERED TENDERLOIN ROAST

1 (3 to 4 lb) beef tenderloin, trimmed
5 cloves of garlic, minced
2 tbsp finely chopped fresh rosemary
1 tsp salt
1 1/2 tsp freshly ground black pepper
2 tbsp olive or canola oil
1 1/4 cups beef stock/broth

In a small bowl, combine garlic, rosemary, salt, and pepper.  Rub this spice mix over the tenderloin; wrap tightly in plastic wrap and refrigerate tenderloin for at least 4 up to 48 hours.

To prepare roast:
Preheat oven to 425 degrees while roast stands at room temperature.

Heat the olive or canola oil in a large Dutch oven for 4 to 5 minutes per side.  Place a meat rack in the Dutch oven and place the tenderloin on the rack.

Bake the tenderloin, uncovered, for approximately 15 minutes per pound.  Meat thermometer inserted into the thickest part of the tenderloin should read 135 degrees for rare or 155 degrees for medium.  Remove from the oven and let set while the temperature rises another 5 degrees.  Then allow to stand for 15 minutes before slicing.

Stir the beef stock or broth into the pan drippings and cook until reduced to about 3/4 cup.  Strain into a serving bowl or gravy boat and serve with the tenderloin.

Note: File Photo

Sunday, June 25, 2017

DEATH BY CHOCOLATE ZUCCHINI BREAD

1/2 cup melted butter
1/2 cup cocoa powder (not hot chocolate mix) + additional for dusting, if desired
1/4 cup all-purpose flour
1 cup white whole-wheat flour
1 tsp baking soda
1 tsp ground cinnamon
1/4 tsp salt
1 cup Splenda granulated
1 large egg + 1 egg yolk
1 tsp vanilla extract
2 cups grated zucchini
2/3 cup sugar-free chocolate chips
Flaky sea salt for garnish, if desired. Omit if you have to be cautious about salt.

Preheat oven to 350 degrees.
Spray a loaf pan with nonstick butter-flavored cooking spray and dust lightly with cocoa powder; set aside.

In a large bowl, using a whisk, combine the 1/2 cup cocoa powder, flours, baking soda, cinnamon, and salt.

In a second large bowl, combine Splenda, egg and egg yolk until smooth. Stir in the vanilla extract and the melted butter; mix until smooth. Add the zucchini. Stir in the flour mixture, 1/3 at a time. Fold in the chocolate chips.

Pour batter into the prepared pan and bake at 350 degrees for 50 minutes. Remove from oven and allow to cool slightly in the pan. Remove to a wire rack to finish cooling. Sprinkle with the sea salt, if using.

Note: A friend shared a recipe with me from Delish wondering if diabetics could eat it. I redid the recipe to make it diabetic-friendly.









TANGY MARINATED FRESH BROCCOLI

3 bunches fresh broccoli
1 tbsp Splenda Granulated
1 tsp salt
1 tsp pepper
1 cup cider vinegar
1 tbsp dried dill
1 1/2 cups canola oil
1 tsp garlic powder
lemon slices for garnish

Remove the stalks from the broccoli (can be saved and used later in soup, etc).  Separate the broccoli heads into smaller flowerettes and place in a shallow container; set aside.

In a small bowl, using a wire whisk, combine the Splenda, salt, pepper, vinegar, dill, canola oil, and garlic powder until well blended.  Pour the dressing over the broccoli tossing gently to coat all the broccoli.  Cover and refrigerate for 24 hours, stirring several times during that time.

To serve, garnish with the lemon slices if desired.

 Note: File Photo

Saturday, June 24, 2017

CHICKEN WITH PINEAPPLE AND LEMON

1 can (20-oz) sliced pineapple in its juice
1 garlic clove, pressed
1 tbsp cornstarch
2 tsp Worcestershire sauce
2 tsp Dijon mustard
1 tsp dried rosemary, crumbled
3 whole chicken breasts, split
1 tsp salt
1 small lemon, thinly sliced

Preheat broiler.

Drain the pineapple; reserve the juice.  Combine the juice with the garlic, cornstarch, Worcestershire sauce, mustard, and rosemary. 

Arrange the chicken, skin side up in a shallow baking dish; sprinkle with the salt.  Broil until browned.

Stir the prepared sauce and pour over the chicken.  Bake at 400 degrees for 30 minutes.  Arrange the pineapple and lemon around the chicken and spoon sauce over all.  Bake an additional 5 minutes.

Yield: 6 servings

This dish has the natural sugar of the pineapple and juice.  However, the protein of the chicken gives you a good carb to protein ratio.

Note: This is a file photo not this actual recipe.


Friday, June 23, 2017

PORK CHOPS WITH APRICOT GLAZE

4 boneless pork chops (about 1 1/4 lbs)
1/2 tsp salt
1/4 tsp freshly ground black pepper
2 tbsp canola oil
1/4 cup apricot nectar
1/4 cup water
1/4 cup reduced-sodium soy sauce
1 garlic clove, minced
1/3 cup sugar-free apricot preserves
2 cups hot cooked brown rice, optional

Sprinkle the salt and pepper evenly over the pork chops.  Heat the canola oil in a large skillet over medium-high heat.  Add the pork chops to the skillet and cook until browned on both sides, turning once.  This should take about 10 minutes.

In a small bowl combine the apricot nectar, water, soy sauce, garlic, and preserves; mix together well.

Pour the apricot mixture over the pork in the skillet and reduce the heat to low.  Cover skillet and simmer until the pork is cooked through, about 20 minutes depending on the thickness of the chops.

Serve over the hot brown rice, if desired.  Add some steamed broccoli and you have a tasty, healthy meal.

 Note: This is a file photo.

Thursday, June 22, 2017

SWEET POTATO CASSEROLE WITH SPLENDA

4 medium sweet potatoes
3/4 cup Splenda Granulated
1/2 cup fat-free evaporated milk
2 tsp grated orange rind
1/4 cup fresh orange juice
2 tsp vanilla extract
1 egg, lightly beaten
1/2 cup whole-wheat flour
3 tbsp butter, melted
1 cup panko bread crumbs
1/2 cup finely chopped pecans
2 tbsp butter, melted
3 tbsp sugar-free maple-favored syrup

Preheat oven to 375 degrees.

Place the sweet potatoes on a baking sheet and bake for 1 hour or until done.  Cool to the touch; peel and mash.  Reduce oven temperature to 350 degrees.

Lightly grease or spray a 9 x 13-inch baking dish; set aside.

Combine the mashed sweet potatoes, Splenda, evaporated milk, orange rind and juice, vanilla extract, egg, flour, and 3 tablespoons of melted butter together.  Beat at medium speed with an electric mixer until smooth.  Spoon the mixture into the prepared baking dish.

In a small bowl combine the panko crumbs, pecans, 2 tablespoons melted butter and the maple-flavored syrup together.  Sprinkle this mixture over the sweet potato mixture. 

Bake for 1 hour at 350 degrees.

Yield: 14 servings.

 Note: File Photo