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.

Thursday, December 14, 2017

BLACK BEAN - CORN SALAD

1/2 can cup black beans, rinsed and drained
1/2 cup frozen whole kernel corn, thawed
1/2 cup chopped avocado
1/2 cup coarsely snipped fresh cilantro
1/4 cup red onion, chopped
2 tbsp fresh lime juice

Toss all ingredients together in a medium bowl and serve.

Yield: Approximately 2 cups

Note this is my version of a recipe I got from Better Homes and Garden. It is also their picture.

HAM STUFFED SWEET POTATOES

If you enjoy sweet potatoes (yams), there is no reason to give them up. Not all sweet potatoes are covered in heavy syrup and marshmallows. This recipe is a good way to enjoy a nutritious sweet potato even though you are diabetic. This recipe is for two sweet potatoes but can easily be doubled for 4 or tripled for 6.

Preheat oven to 350 degrees.

2 large sweet potatoes
1/2 tbsp butter
1/2 tbsp olive oil
1/3 cup chopped fully cooked ham (As a diabetic, I use 1/2 cup to add more protein.)
1 tbsp finely chopped onion
1/4 tsp ground cinnamon

Scrub potatoes and pierce; bake at 350 degrees for an hour or more until tender. Set aside to cool.

When potatoes are cooled enough to handle, cut a thin slice off the top of each potato. Scoop out the pulp, leaving about 1/4-inch shell. Place pulp in a bowl, add the butter, olive oil and mash. Stir the ham, onion and cinnamon into the mashed potatoes; spoon mixture into the shells.

Bake uncovered for 20 minutes to heat through.

Note: Remember cinnamon is a good blood sugar stabilizer so do not omit.

There's a lot of good nutrition in a sweet potato.

Tuesday, December 12, 2017

SPICY POACHED PEARS

3 cups water
1 cup Splenda Granulated
10 slices fresh ginger
2 whole cinnamon sticks
6 large Bosc or Anjou pears, peeled & cored
1 tbsp candied ginger, minced, for garnish, if desired


Combine the water, sugar, ginger slices and cinnamon sticks in a crock pot or slow cooker. Place the pears down in the mixture and place the lid on the cooker.

Cook pears on low setting 4 to 6 hours or on high approximately 2 hours.

Remove the pears from the cooker, leaving sauce in cooker.

Turn the cooker to high setting and cook sauce, uncovered, for approximately a half hour for the liquid to reduce to make a thick sauce. Drizzle the sauce over the pears and sprinkle with the candied ginger, if desired.
File photo of similar recipe.

WALDORF SALAD

This recipe is a little different take on Waldorf Salad. It makes a tasty, healthy salad diabetics can enjoy.

2 cups shredded red cabbage
1 cup diced peeled or unpeeled apples
1 cup diced celery
1/3 cup chopped walnuts
5 tbsp light mayonnaise (I use olive oil mayo)
6 tbsp low-fat plain yogurt
1 tbsp Splelnda Granular (2 packets will work)
1/4 tsp salt

In a large bowl, combine the cabbage, apples, celery, and walnuts.

In a separate bowl, whisk together the mayonnaise, yogurt, Splenda, and salt; toss with the cabbage mixture.

Chill before serving.

Yield: 6 (3/4 cup) servings
Per serving: 100 calories, 8 g carbs, 2 g fiber (with peeled apples), 2 g protein

Diabetic Exchanges: 1 vegetable, 1 1/2 fat 

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

Monday, December 11, 2017

BEEF 'n' CHEESE DIP IN BREAD BOWL

 1 pkg (8-o) reduced-fat cream cheese
1 1/2 cups (6-oz pkg) shredded reduced-fat cheddar cheese
1/2 cup fat free sour cream OR plain Greek yogurt
2 pkg (2 1/2-oz each) thinly sliced dried beef
1/2 cup chopped green onions
1/2 cup mild pepper rings, drained and chopped
2 tsp Worcestershire sauce
1 (1 lb) loaf unsliced round rye bread
Assorted fresh vegetables for dipping

Preheat oven to 350 degrees.

In a mixing bowl, combine the cream cheese, cheddar cheese and sour cream or yogurt. Stir in the beef, onions, peppers and sauce.

Cut the top fourth of the bread off and very carefully hollow out the remaining bread, leaving a 1" shell. Cube the removed bread along with the top and set aside. Fill the shell with the beef mixture; wrap in foil and place on a baking sheet.

Bake at 350 degrees for 60 to 70 minutes or until heated through.

Serve dip with the fresh veggies and cubed bread.

Yield: 3 cups dip.

Note: Recipe and Photo from a 2008 TOH Annual Recipes

Friday, December 8, 2017

QUICK BARBECUE DIPPING SAUCE

1 can (8-oz) tomato sauce
2 tbsp water
1 tbsp Worcestershire sauce
1 tbsp cider vinegar
4 tbsp Splenda Granular
1 tsp honey
Pinch of onion powder
Pinch of salt

In a small saucepan, combine all ingredients and cook for 5 minutes over low heat. For a thicker sauce, cook an additional 5 minutes.

Perfect to use on chicken, ribs, etc or the thicker sauce makes a good dip for chicken nuggets, strips, etc.

Per 2 tablespoons: 15 calories, 4 g carbs, 1/2 g protein

Note: This is a file photo.

Thursday, December 7, 2017

POTATO-MUSHROOM FRITTATA

1 tbsp olive oil
1 medium onion, sliced very thin
about 1/2 lb potatoes, unpeeled, sliced very thin
6 oz mushrooms, sliced
3 large eggs, whisked slightly
2 tbsp chopped fresh parsley
Salt to taste
Freshly ground black pepper to taste

Heat the oil in a nonstick skillet; add onion, potatoes, and mushrooms. Cook until brown; reduce heat to low and cook, covered, 20 minutes or until softened; stir occasionally.

Add the eggs, parsley and seasonings to the mixture; stir well to combine. Cook over low heat 15-20 minutes or until eggs are almost set.

Transfer to a preheated broiler and cook until the top is set.

Yield: 2 servings
Approximately per serving: 350 calories, 17 g protein, 35 g carbs, 4 g fiber

Note: File photo of a similar recipe.

Wednesday, December 6, 2017

BUTTERNUT SQUASH SOUFFLE

3 cups cooked, mashed butternut squash (approximately 2 lbs of squash)
2/3 cup Splenda Granular
1 large egg
3 large egg whites
1/3 light sour cream
1 tbsp margarine*, melted
3/4 tsp cinnamon
1/2 tsp vanilla
1 tsp baking powder
1/4 tsp salt

Preheat oven to 350 degrees.


To prepare squash, prick with a knife in several places and microwave whole for 8 to 10 minutes. Remove from microwave and cut in half lengthwise; when cooled enough to handle, scoop out seeds. Place halves, cut side down, in a glass baking dish with 1/4 cup water. Cover tightly with plastic wrap or lid if dish has one and microwave another 10 minutes or until flesh is very soft. Scoop out the flesh into a large bowl.

Add the remaining ingredients to the squash and beat until well blended. Spoon into a 2-quart casserole or souffle dish that has been coated with nonstick cooking spray; smooth the top. Prepare the following topping and cover the top with the mixture.

Topping:
In a small bowl combine:
2 tbsp white whole-wheat flour
3 tbsp Splenda granular
3 tbsp finely chopped pecans
1 tbsp margarine*, melted
1/4 tsp cinnamon

Mix with a fork or fingers until crumbly. Sprinkle over the top of the souffle.

Bake at 350 degrees for 30-35 minutes or until puffy in center and top is well browned.

Yield: 8 (1/2 cup) servings
Per serving: 120 calories, 15 g carbs (3 g fiber), 4 g protein, 5 g fat (2 g saturated)
Diabetic Exchange: 1carb, 1 fat

*I use butter as the body is made to process natural foods, not man-made ones. This is a Splenda recipe so I posted it according to their directions.

Note: 1/2 cup of this recipe contains approximately 1/3 the calories of a 1/2 cup of sweet potato casserole.

Tuesday, December 5, 2017

FRESH BLUEBERRY SCONES

2 cups all-purpose* flour
1/3 cup Splenda Granular
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 cup fresh blueberries
1 cup buttermilk
3 tbsp margarine**, melted
1 large egg
1/2 tsp almond extract
2 tsp granulated sugar***

Preheat oven to 425 degrees.
Spray a cookie sheet with nonstick cooking spray (or line it with parchment paper); set aside.

In a large bowl mix the flour, Splenda, baking powder, baking soda and salt. Stir in the blueberries and set aside.

In a small bowl, whisk together buttermilk, margarine, egg, and extract; Pour wet mixture over the dry mixture and stir just until dry ingredients are moistened (do not overmix).

Drop by heaping spoonfuls (about 1/4 cup) onto the prepared baking pan, making 13 mounds. Sprinkle with the 2 teaspoons of sugar.

Bake scones 12-15 minutes until lightly browned. Transfer to a wire rack to cool slightly before serving.

Yield: 13 scones
Per scone (made according to the original recipe) 115 calories, 18 g carbs (1 g fiber), 3 g protein, 3 g (0 saturated) fat
 Diabetic Exchange: 1 carb, 1 fat

*I use white whole-wheat flour. I never used the all-purpose refined flour.
**I use butter. Butter is a natural product, margarine is a man-made product. Our bodies are made to process natural products.
***Only you know your blood sugar control. Personally, I use Splenda Granular.

 This is a Splenda recipe but the photo is from KAF.

Monday, December 4, 2017

CHERRY ANGEL TRIFLE

Yesterday I had a sweet tooth so I pulled out a few ingredients and made this tasty trifle. I think it is yummy.

1 sugar-free angel food cake (I buy mine at Walmart)
2 cans (20-oz each) Splenda sweetened cherry pie filling
1 carton sugar-free frozen whipped topping, thawed
Pecan pieces for garnish, if desired

In a large bowl, break up half the cake into bite-size pieces and spread over bottom of bowl.

Top cake pieces with one can of the pie filling, spreading evenly over the cake.

Top pie filling with approximately 2/3s to 3/4s of the whipped topping.

Repeat the process ending with the remaining whipped topping in the center of the dish. Sprinkle the pecans over the topping as a garnish, if desired.

Notes: Nuts are good for diabetics, especially with sweets; so I would not eliminate the nuts. Almonds would also go good with cherry pie filling.
Other pie fillings such as blueberry, apple, etc work well, too. With apple I like to sprinkle a little ground cinnamon on the top.



Sunday, December 3, 2017

PHYLLO TURKEY EGG ROLLS

1 lb lean ground turkey breast (no skin)
4 cups coleslaw mix (approximately 8-oz)
1/4 cup chopped green onions
3 tbsp reduced-sodium soy sauce
2 garlic cloves, minced
1/2 tsp Chinese five-spice powder
1 tsp grated fresh gingerroot
25 sheets phyllo dough (14" x 9")
Refrigerated butter-flavored spray
Sweet and Sour Sauce for dipping, optional
Hot mustard for dipping, optional

Crumble turkey into a large nonstick skillet and cook over medium heat until no longer pink, stirring often; drain. Add the next six ingredients and cook 2-3 minutes or until coleslaw is wilted. Remove from heat.

Place on phyllo sheet on work surface with the long side facing you; Spritz with the butter spray and brush to evenly cover. Repeat with two more sheets of phyllo. (It is important to keep the remaining phyllo sheets covered with waxed paper to prevent drying out.) Cut the stack in half widthwise.

Place 1/4 cup of the turkey mixture along one short side of the stack. Fold in the long sides, starting at edge of filling and roll up tightly. Place seam side down on an ungreased baking sheet. Spritz with the butter spray. Continue process until all ingredients are used up.

Bake at 350 degrees 25-30 minutes then broil up to 5 minutes until golden brown.

Serve warm with your choice of the sauces, if desired.

Yield: 16 egg rolls.
Per roll: 108 calories, 4 g (1 g saturated) fat, 12g carbs (1 g fiber), 7 protein
Diabetic exchanges: 1 starch, 1 lean meat

Note: This recipe and photo are from TOH 2008.


Friday, December 1, 2017

LEMONY ACORN SLICES

2 large acorn squash (about 2 1/4 lb each)
1 cup + 2 tbsp water, divided
1/2 cup Splenda Granular
2 tbsp lemon juice
1 tbsp butter
1/4 tsp salt
1/8 tsp black pepper
lemon wedges for garnish, optional
fresh mint leaves for garnish, optional

Cut squash in half lengthwise; clean out and discard the seeds and membranes. Cut each half widthwise into 1/2-inch slices; discard ends. Place slices in a large skillet; add 1 cup water and bring to a boil. Reduce the heat and simmer 20 minutes or until tender.

Meanwhile, in a heavy saucepan, combine Splenda and remaining water. Cook over medium heat until Splenda dissolves and the mixture turns rather golden, stirring occasionally. Remove from the heat and carefully add the lemon juice, butter, salt and pepper. Cook, stirring, over low heat until the butter is melted. Place the squash on a serving plate with sides and pour the syrup over all. Garnish with the lemon and mint, if desired.

Yield: 6 servings
 
 Note: This recipe is based on an old TOH recipe that I changed to be diabetic-friendly. The picture accompanied the original recipe.

Thursday, November 30, 2017

PINEAPPLE SUNSHINE CAKE

This is my diabetic version of a cake recipe I had for years.

1 box (2 layer size) yellow sugar-free cake mix
4 eggs
1/2 cup canola or coconut oil
1 can (8-oz) crushed pineapple in its own juice

Preheat oven to 350 degrees.
Spray a 9 x 13-inch baking pan with nonstick cooking spray; set aside.

In large bowl, combine all cake ingredients, including the pineapple juice, and mix together well.

Pour batter into prepared pan and bake at 350 degrees for 25-30 minutes or until a wooden toothpick inserted in the center comes out clean.

Allow to cool completely on a wire rack before icing with the following icing.

Icing:
1 carton (8-oz) sugar-free frozen whipped topping, thawed
1 box (4-serving size) sugar-free vanilla pudding mix
1 can (8-oz) crushed pineapple in its own juice

Combine all icing ingredients and spread over the top of the cake.

Yield: 12-15 servings

Because of the whipped topping icing, leftovers should be refrigerated.

Reminder: This is a dessert. One square a day! This cake is so tasty you can serve it to anyone and they won't even know it is sugar-free unless you tell them. Perfect for large family meals and pitch-in meals at work, church, etc.

Note: File Photo

CHICKEN RICE SOUP FROM SANDERSON FARMS

  • 2 Sanderson Farms® Split Chicken Breasts
  • 8 cups cold water
  • 1 cup finely diced celery
  • 1½ teaspoons salt
  • 1/4 teaspoon black pepper
  • 3/4 cup finely diced carrots
  • 1/3 cup uncooked white* rice
  • 1 tablespoon chopped fresh parsley

Directions

  1. Place chicken, water, celery, salt and black pepper in a 6-quart stockpot.
  2. Bring to a boil over medium high heat. Reduce heat to medium. Tilt lid to partially cover. Cook 25 minutes.
  3. Add carrots. Cook 20 minutes.
  4. Add rice. Cook 10 minutes.
  5. Add parsley. Turn heat off. Stir.
  6. Remove chicken. Discard skin and bones. Pull chicken meat into bite sized pieces and return chicken meat to stockpot.
  7. Adjust seasonings, to taste.
*I suggest brown rice for diabetics. Brown rice may require a few more minutes cooking time.

Yield: 8 servings
Per serving: 170 calories, 8 g carbs (1 g sugar), 21 g protein


Wednesday, November 29, 2017

ORANGE CREAMSICLE FRAPPE

This will remind you of an Orange Julius, the drink that used to be so popular in shopping malls.

3/4 cup fresh squeezed orange juice
3/4 cup 1% milk
1/4 cup Splenda Granular (or an equivalent amount of your favorite sweetener)
1/4 cup Egg Beaters or other pasteurized egg substitute
3/4 tsp vanilla extract
1 cup crushed ice
2 thin slices fresh orange for garnish, optional

Place all the ingredients, except ice, in a blender and pulse until blended. Add ice and blend until ice is completely incorporated and the drink is frothy.

Serve immediately.

Yield: 2 (8-oz) servings
Per serving: 110 calories, 19 g carbs, 7 g protein

Note: This is my version of a Splenda recipe. The picture is courtesy of Dunkin Donuts.

Tuesday, November 28, 2017

CREAMY POPPY SEED DRESSING

1/2 cup low-fat buttermilk
1/2 cup fat-free sour cream or plain yogurt
3 tbsp Splenda Granular
2 tsp fresh lemon juice
1 tsp poppy seeds

Combine all ingredients in a small bowl and stir together with a whisk.

Note: To use as a dressing on fresh fruits, add a little orange zest to the dressing before mixing.

Yield: Approximately 8 servings

Note: This is a Splenda recipe that I tweeked to be more diabetic-friendly. The photo is a file photo.




Monday, November 27, 2017

PUMPKIN PIE LATTE

If you enjoy the popular festive drinks but worry about fat and sugar, make your own. I devised this for diabetics from a TOH recipe I saw.

2 cups 2% milk
2 tablespoons canned pumpkin
2 tablespoons Splenda Granular or 1 to 2 packets
2 tablespoons vanilla extract
1/2 teaspoon pumpkin pie spice
1/2 cup hot brewed Easy Espresso
Whipped cream, additional pumpkin pie spice and ground cinnamon, optional for garnish

In a small saucepan, combine the milk, pumpkin and Splenda; cook and stir over medium heat until steaming. Remove from the heat; stir in vanilla and pie spice. Transfer to a blender; cover and process for 15 seconds or until foamy.

Pour into two mugs; add espresso. Garnish with whipped cream and spices if desired.

Yield: 2 servings.

BAKED BROWN RICE PUDDING

This is not a quick recipe but will result in a tasty rice pudding.

1 1/4 cups hot water
1/2 tsp ground cinnamon
1/2 cup brown rice
1/4 tsp salt
2 1/2 cups low-fat (1%) milk
2 eggs, beaten
1 1/2 tsp vanilla
1 tsp orange zest
1/3 cup Splenda Granular (or an equal to amount of your favorite sweetener)
1/2 tsp ground cinnamon

Combine the water, 1/2 teaspoon of ground cinnamon, and salt in a medium saucepan; bring to a boil. Stir rice into the boiling mixture; cover and cook around 40 minutes or until most of the water has been absorbed.

Meanwhile, preheat oven to 325 degrees.
Lightly spray a 2-quart baking dish with nonstick cooking spray; set aside.

Stir the milk, eggs, vanilla, zest, and Splenda into the rice. Bring mixture to a simmer. Transfer mixture to the prepared baking dish.

Bake, uncovered, 30 minutes; stir. Bake another 30 minutes and stir again. Remove from the oven and swirl in the remaining cinnamon.

Note: Pudding will thicken as it cools. May be served warm or chilled.

Yield: 6 servings of 1/2 cup each.
Per serving: 135 calories, 18 g carbs, 7 g protein, 2 g (1 saturated) fat, 1 g fiber
Diabetic Exchanges = 1/2 low-fat milk, 1/2 carbs, 1/2 lean meat

Personal Note: Sliced or slivered toasted almonds make a nice garnish and almonds are good for you.

Note: File Photo




Sunday, November 26, 2017

TURKEY SALAD SANDWICHES

2 cups chopped romaine lettuce
1 1/4 cups diced cooked turkey
1/2 cup shredded Swiss cheese
2 green onions, sliced thin
6 bacon strips, cooked, drained, crumbled
1/3 cup frozen peas, thawed and drained
1/2 cup olive oil mayonnaise
1/4 tsp freshly ground black pepper
12 slices whole-grain bread

Combine the lettuce, turkey, cheese, onions, bacon, and peas in a large bowl. Add the mayonnaise and pepper; toss to coat well.

Spread the mixture over 6 of the bread slices and top with the remaining 6 slices.

Yield: 6 sandwiches

Note: The idea for this sandwich is from an old TOH magazine. The picture is a file photo.

Saturday, November 25, 2017

BROCCOLI TURKEY SUPREME

4 cups cubed cooked turkey breast (or any leftover turkey)
1 can low-fat cream of chicken soup, undiluted
1 pkg (10-oz) frozen broccoli florets, thawed and drained
1 pkg (6.9-oz) chicken-flavored rice mix
1 1/3 cups low-fat milk
1 cup chicken broth
1 cup chopped celery
1 can (8-oz) sliced water chestnuts, drained
3/4 cup olive oil mayonnaise
1/2 cup chopped onion

Preheat oven to 325 degrees.
Spray a 3-quart baking dish with nonstick cooking spray.

Combine all ingredients in a large mixing bowl until blended. Transfer mixture to the prepared baking dish.
Cover and bake at 325 for 1 hour. Remove cover and bake another 15 minutes or until the rice is tender.

Yield: 8 servings.

Note: The basic of this recipe are from a 2008 Taste of Home contest. I tweeked the recipe to make it more diabetic-friendly.


Friday, November 24, 2017

RASPBERRY VINAIGRETTE

4 tbsp rice vinegar
2 tbsp olive or canola oil
1/4 cup fresh or sugar-free frozen raspberries
1 tbsp Dijon mustard
1 tbsp lime* juice
1 tbsp water
1 tbsp Splenda Granular**
Freshly ground black pepper to taste

*lemon juice may be substituted
**2 Splenda packets may be substituted

Combine all ingredients in a food processor or blender and process until smooth.

Yield: 5 servings (2 tbsp each)
Per serving: 60 calories, 1 g carbs, 0 g protein, 6 g fat (0 Saturated), 1 g fiber

Photo credit: Gather For Bread

Wednesday, November 22, 2017

HEALTHY CANNELLINI BEAN DIP

1/4 cup soft whole-wheat bread crumbs
2 tbsp water
2 tbsp canola or extra virgin olive oil
2 tbsp lemon juice
1 can (15-oz) cannellini beans, rinsed & drained
4 tsp minced fresh parsley
2 or 3 (depending on size) garlic cloves, peeled, halved
1/4 tsp salt
dash of cayenne pepper
dash of black pepper
1/4 tsp dried dill

In a small bowl, soak the bread crumbs in the water.
Meanwhile, in a food processor combine the oil, lemon juice, beans, parsley, garlic, salt, peppers, and dill; process until smooth. Add the bread crumbs and process again just until blended.

Serve with fresh veggies and/or whole-grain crackers.

 Note: This is a file photo.

Tuesday, November 21, 2017

WHOLE BERRY CRANBERRY SAUCE

1/4 cup fresh-squeezed orange juice
1 tsp unflavored gelatin
1 pkg (12-oz) fresh cranberries, washed and drained
1 cup water
1 cup Splenda Granular

In a small bowl, add the gelatin to the orange juice; allow to set for 3 minutes.

In a medium saucepan, combine the cranberries, water, and Splenda; bring to a boil. Add the orange juice/gelatin and simmer 10 minutes or until cranberries have popped.

Transfer to a dish and refrigerate until ready to use.

Note: File Photo

Monday, November 20, 2017

PUMPKIN ROLL

3 large eggs
1 cup Splenda Granular
2/3 cup canned pumpkin
1 tsp molasses
1 1/2 tsp ground cinnamon
1/2 tsp ginger
1/2 tsp nutmeg
3/4 cup + 1 tbsp white whole-wheat flour
1 tsp baking powder
1/4 tsp baking soda

Preheat oven to 350 degrees.
Coat a 10 x 12-inch jelly roll pan (or a 9 x 13-inch pan, if you don't have a jelly roll pan) with non-stick cooking spray. Line bottom with wax paper and lightly spray paper with the cooking spray; set aside.

In a medium mixing bowl, using an electric mixer on high speed, beat eggs for 5 minutes. Beat in the Splenda; whisk the pumpkin, molasses, and spices into the egg mixture.

Sift the flour, baking soda, and baking powder together into the pumpkin mixture. Pour the batter into the prepared pan. Completely even the batter by using a spatula.

Bake at 350 degrees for 8 minutes or until the cake is springy to the touch and edges are dry. Do Not overbake or cake will crack when rolled.

Lay a smooth towel on a flat work surface . Sift some powdered sugar onto the towel. As soon as cake comes out of the oven,  turn out onto the sugar-dusted towel. Roll up loosely; cool.

Filling:
8-oz low-fat cream cheese
3 tbsp Splenda Granular
1/2 cup sugar-free whipped topping

2 tsp powdered sugar (recipe on this blog for sugar-free (fake) powdered sugar, if needed.

In a small mixing bowl, beat the cream cheese and Splenda with an electric hand mixer. Beat in the whipped topping.

Unroll the cooled cake; Spread the filling over the cake to within 1-inch from the farthest long side. Starting with the long side nearest you, re-roll the cake.

Cover the rolled cake with plastic wrap until ready to serve. Before slicing to serve dust with powdered sugar, if desired.

Yield: 8 servings
Per serving: (Approximately) 170 calories, 18 g carbs, 7 g protein

Note: File Photo




Friday, November 17, 2017

SOUR CREAM APPLE PIE

1 unbaked sugar-free pie crust
2 large eggs
1 cup light sour cream
1/4 cup Splenda Granular
2 tbsp white whole-wheat flour
2 tsp vanilla
1/4 tsp salt
2 1/2 cup peeled, thinly sliced, apples

Streusel Topping:
4 tbsp white whole-wheat flour
3 tbsp butter
1/3 cup Splenda Granular
1 tsp cinnamon

Preheat oven to 435 degrees.
Bake crust 15 minutes; remove from oven and set aside.

In a large bowl, light beat the eggs, sour cream, Splenda, flour, vanilla, and salt together to blend. Stir in the apples and pour into the crust.

Bake 15 minutes then reduce the temperature to 350 degrees. Cover edges with foil to prevent overbrowning and bake for another 20 minutes.

Meanwhile, combine the topping ingredients. Remove pie from oven and sprinkle with the streusel mixture. Return to oven and bake another 20 minutes.

Cool pie completely before cutting to serve.

Yield: 8 servings.

Note: File Photo

Thursday, November 16, 2017

GLAZED DILL CARROTS

1/4 cup fresh squeezed orange juice
1/4 cup water
1 lb carrots, peeled, sliced
2 tbsp butter, melted
2 to 3 tbsp Splenda Granular
1 tsp minced fresh dill
Salt to taste
Freshly ground black pepper to taste

Place carrots, juice, and water in a saucepan; simmer, covered, until carrots are tender and liquid is absorbed. This should take about 15 minutes.

In a small bowl, combine the butter, Splenda, and dill. Pour mixture over the carrots and toss to coat. Season with salt and pepper.

Yield: 6 servings
Per 1/2 cup serving: 60 calories, 9 g carbs, 1 g protein



Wednesday, November 15, 2017

SOUTHWEST SALMON

4 5-oz salmon fillets
2 tbsp unsweetened pineapple juice
1 tbsp fresh lime* juice
3 tbsp Splenda Granular
2 tsp chili powder
3/4 tsp ground cumin
1/4 tsp salt
1/8 tsp ground cinnamon

Combine the juices and pour over the salmon that has been placed in a shallow dish. Cover the dish and refrigerate for 30 minutes.

Preheat oven to 400 degrees.

In a small bowl combine the Splenda and spices.

Remove salmon from the marinade and pat the spice mixture evenly onto the salmon fillets.

Place fillets on a baking sheet with sides and cook approximately 15 to 20 minutes or until it flakes easily with a fork.

*Lemon juice may be substituted.

Yield: 4 servings
Per serving: 225 calories, 2 g carbs, 28 g protein, 12 g (1 1/2 saturated) fat, 0 g fiber
Diabetic Exchange: 4 lean meat
WW Points: 5
 Note: File Photo of a similar recipe.

Monday, November 13, 2017

VEGAN CHOCOLATE TRUFFLES

I do not eat vegan no do I ever plan to, so I have never tried these. I am posting this old recipe from Clean Eating for those who request such recipes.

Ingredients

  • 1/2 cup chocolate soymilk
  • 1 12-oz. pkg. vegan chocolate chips
  • 1/2 cup unsweetened cocoa

Preparation

1. Warm soymilk until hot to the touch. Set aside.
2. Melt chocolate chips in large metal bowl set over saucepan of simmering water, stirring until smooth. Stir in warmed soymilk until smooth. Cover, and refrigerate 4 hours, or overnight.
3. Place cocoa on plate. Shape chilled chocolate mixture into 1-inch balls, and roll in cocoa.

 Photo: Clean Eating 2009

SIMPLE EGG CUSTARD

Be sure to strain the milk mixture and bake in a water bath for best results.

2 large eggs
2 large egg whites
2/3 cup Splenda Granular
2 tsp vanilla
2 cups 1% milk
1 cup evaporated skim milk
Freshly grated or ground nutmeg for sprinkling*

Preheat oven to 325 degrees.

In a medium bowl, whisk the eggs, egg whites, Splenda, and vanilla together; set aside.

In a saucepan, bring both milks to a low simmer. Using a whisk, stir a small amount of the milk into the egg mixture to temper the eggs.  Whisk in the remaining milk; sstrain mixture into a large glass measuring cup with a pouring lip.

Pour the mixture evenly (about 1/2 cup each) into 6 custard cups and sprinkle with the nutmeg. Place the cups in a large baking dish and place in the oven. Pour very hot water into the baking dish until it is halfway up the custard cups.

Bake the custards 50 to 60 minutes or until the edges are set and the center jiggles slightly when lightly shaken.

Per custard cup: 110 calories, 11 g carbs, 9 g protein, 3.5 g fat (2 saturated), 1 g fiber

*I prefer cinnamon but nutmeg is traditional.

Note: File Photo

Saturday, November 11, 2017

CLASSIC THREE BEAN SALAD

 This recipe is a great salad to take to a luncheon at work, church, etc. It is best when allowed to sit in the refrigerator overnight.

1 can (15-oz) no-salt cut green beans, drained
1 can (15-oz) yellow wax beans, drained
1 can (15-oz) kidney beans, drained, rinsed, drained again
1 small green bell pepper, diced
1 small red bell pepper, diced
1 small red onion, diced
1/2 cup red wine vinegar
2/3 cup Splenda Granular (or equivalent amount of your favorite sweetener)
1/4 cup tomato juice
3 tbsp olive or canola oil
1/2 to 3/4 tsp salt (depending on your taste)
1/2 tsp freshly ground black pepper

In a large bowl, gently mix together the beans, peppers, and onion.

In a small jar with tight-fitting lid, place the remaining ingredients; shake until well combined.

Pour the dressing over the bean mixture and toss to coat well. Cover and refrigerate at least 6 hours or overnight.

Yield: 6 (3/4-cup) servings
Per serving: 165 calories, 22 g (healthy) carbs, 6 g protein, 7 g fiber

Note: This photo for reference only. Not this exact recipe.

Friday, November 10, 2017

CITRUS SPLASH

2/3 cup fresh-squeezed orange juice
1/2 cup (approximately 3 limes) fresh-squeezed lime juice
1/2 cup (approximately 2 lemons) fresh-squeezed lemon juice
6 tbsp Splenda Granular (9 Splenda packets) or an equivalent of your favorite sweetener
2 1/3 cups club soda or seltzer water*

Combine the three juices, Splenda, and club soda in a large pitcher; stir to blend and dissolve Splenda.
Serve over ice.

Option: For parties, etc, place the juices and Splenda into a pretty large bowl or punch bowl. Just before serving, add the club soda and some ice. Garnish with thin slices of orange, lemon, and lime.

*May substitute lime or lemon sparkling water, if desired.

Yield: 4 servings
Per serving: 45 calories, 12 g carbs, 1 g protein
Diabetic Exchange = 1 fruit
WW points = 1

File Photo


Thursday, November 9, 2017

ORE-IDA STUFFED ZUCCHINI

6 zucchini
3 cups ORE-IDA Diced Hash Brown Potatoes or ORE-IDA Country Style Hash Brown Potatoes
2 tbsp oil
1 lb lean ground beef
1 onion, chopped
1 red bell pepper, chopped
2 garlic cloves, minced
1 jar (24-oz) low-sugar pasta sauce, divided
2 tsp Italian seasoning
1 pkg (8-oz) KRAFT Shredded Pepper Jack Cheese, divided
1/2 cup hot water 

  • Heat oven to 350ºF.
  • Cut zucchini lengthwise in half; scoop out and discard centers, leaving 1/4-inch-thick shells.
  • Cook potatoes in hot oil in large skillet on medium heat 12 to 15 min., stirring occasionally.
  • Meanwhile, brown meat in separate large skillet. Add onions, peppers and garlic; cook 3 min. Drain; stir in potatoes, 1/2 cup pasta sauce, seasoning and 1-1/2 cups cheese.
  • Mix hot water and remaining pasta sauce; divide evenly onto bottoms of 2 (13x9-inch) baking dishes. Spoon about 1/2 cup meat mixture into each zucchini shell. Place stuffed zucchini in baking dishes; cover with foil. Bake 30 min.
  • Remove foil; sprinkle with remaining cheese. Bake 10 min. or until zucchini is tender.

    This photo and the basics of this recipe is from KRAFT. That is why specific brands are mentioned. When using a company's recipe, I try to use their brands.

CAULIFLOWER STUFFING


 If you love stuffing but are watching your carb intake and therefore cutting back on bread, you might enjoy this cauliflower stuffing from Delish.

 Ingredients

  • 4 tbsp. butter
  • 1 onion, chopped
  • 2 large carrots, peeled and chopped
  • 2 celery stalks, chopped or thinly sliced
  • 1 small head cauliflower, chopped
  • 1 c. chopped mushrooms
  • kosher salt
  • Freshly ground black pepper
  • 1/4 c. chopped fresh parsley
  • 2 tbsp. chopped fresh rosemary
  • 1 tbsp. chopped fresh sage (or 1 tsp. ground sage)
  • 1/2 c. vegetable or chicken broth

Directions

  1. In a large skillet over medium heat, melt butter. Add onion, carrot, and celery and sauté until soft, 7 to 8 minutes.
  2. Add cauliflower and mushrooms and season with salt and pepper. Cook until tender, 8 to 10 minutes more.
  3. Add parsley, rosemary, and sage and stir until combined, then pour over vegetable broth and cover with a lid. Cover until totally tender and liquid is absorbed, 15 minutes.
  4. Serve.

Wednesday, November 8, 2017

HEIRLOOM TOMATO AND GRUYERE TART

2 very large heirloom tomatoes (approximately 1 lb total)
salt and pepper for seasoning
1 sheet frozen puff pastry dough, thawed per pkg directions
1 cup finely grated Gruyere cheese
2 tbsp chopped fresh thyme
Olive oil for drizzling

Slice the tomatoes and place in a single layer on a paper towel lined cookie sheet. Sprinkle with the salt and let sit for 20 minutes to release the juices, then pat dry with more paper towels.

Preheat oven to 400 degrees.

On a lightly floured surface, roll out the puff pastry into a 10 x 13-inch rectangle. Transfer to a parchment-lined baking sheet and use the tip of a paring knife to trace a shallow border 1-inch from the edges (trace only - do not cut all the way through. Prick the inner rectangle all over with a fork. Refrigerate 20 minutes.

Remove from refrigerator and bake at 400 degrees 12-15 minutes or until light golden brown. Remove from the oven.

Scatter the cheese over the hot dough; arrange tomato slices in overlapping rows over the cheese. Scatter the thyme over the tomatoes. Sprinkle with salt and pepper; drizzle with the olive oil.

Bake 20-30 minutes. Best served immediately.

Leftovers should be refrigerated.

Yield: 4 servings
Per serving: 530 calories, 38 g fat (7 g saturated, 0 g trans, 40 mg cholesterol, 240 mg sodium, 32 g carbs, 2 g fiber, 1 g sugar, 16 g protein


Tuesday, November 7, 2017

LIME PASTA SALAD WITH SHRIMP

2 tbsp olive oil
1 1/2 tsp lime juice
2 tbsp tomato juice
1 tbsp fresh dill, chopped
9-oz cooked whole-wheat pasta
12 cherry tomatoes, halved
4 1/2-oz black olives
7-oz cooked shrimp, shelled
1 scallion, finely chopped
salt to taste
freshly ground black pepper to taste

Combine the oil, juices, and dill to make a dressing; whisk to blend well.

In a large salad bowl, place the pasta; add the dressing, tomatoes, olives, shrimp and scallion. Season with the salt and pepper and toss to combine.

Yield: 4 servings
Per serving: 205 calories, 14.6 g protein, 10.7 g fat (mostly healthy fat)), 13.5 g carbs, 2 g sugar, 3 g fiber

Note: I have never made this salad as I do not eat shrimp. Also, I do not have a picture. This recipe was passed on to me as a healthy salad. I have no recommendation, good or bad, on this recipe.

Tuesday, October 31, 2017

MIXED BELL PEPPER OMELET

2 tsp olive oil
1 small red bell pepper, diced
1 small green pepper, diced
2 tsp diced red onion
4 egg whites, beaten
2 tsp grated Parmesan cheese
2 tsp snipped fresh chives

Heat the oil in a large nonstick skillet over medium heat Add the peppers and onion; saute until tender.
Add the egg whites and cook for a minute, swirling the skillet to coat it evenly. Cook another 30 seconds to one minute, until the egg whites are set.

Loosen edges of omelet with a spatula, flip over and cook approximately another minute or until of your desired doneness.

Sprinkle with the cheese and chives before serving.

Yield: 2 servings

Photo is file clip art.

Friday, October 27, 2017

LEMON GARLIC CHICKEN THIGHS

2 lbs chicken thighs
3 tbsp extra virgin olive oil
2 1/2 tbsp lemon juice
1/4 tsp Splenda Brown Sugar Blend
4 garlic cloves, minced
salt to taste
pepper to taste
thin lemon slies for garnish

Season chicken with the salt and pepper.

In a medium bowl, whisk together olive oil, lemon juice, Splenda, and garlic. Add chicken and stir to coat. Refrigerate and allow to marinate 15 minutes.

Preheat oven to 375 degrees.
Line a rimmed baking sheet with parchment paper; set aside.

Remove chicken from marinade and place on the prepared baking sheet. Bake at 375 degrees for 15 to 20 minutes. Turn chicken and continue baking until juices run clear, another 10 to 20 minutes.

Serve each thigh topped with a lemon slice. Sprinkle with chopped fresh parsley, if desired.

 Note: File Photo


Thursday, October 26, 2017

CHICKPEA - APPLE SALAD

 Chickpea is another word for garbanzo bean. They are a healthy addition to a diabetic's diet.

2 garlic cloves, crushed
1 tbsp extra virgin olive oil
2 tbsp lime juice
2 green onions, chopped fine
3 tbsp chopped fresh chives
3 tbsp chopped fresh flat-leaf parsley
1 can (6-oz) chickpeas, drained
2 large red apples, unpeeled and chopped
salt to taste
freshly ground black pepper to taste

In a large mixing bowl, combine all ingredients except the salt, pepper, chickpeas and apples. Whisk until well blended. Add the chickpeas and apples and toss to combine. Add salt and pepper to suit your taste.

Yield: 4 servings

Note: This is a file photo used for reference only.


Wednesday, October 25, 2017

PORK ROAST WITH ONIONS AND POTATOES


This recipe requires a 4-quart slow cooker for best results.
Approximately 3 lb boneless pork loin roast, trim off fat
1 large garlic clove, sliced
5 medium potatoes, washed, cubed, unpeeled
1 large onion, sliced
3/4 cup water (or tomato juice, if desired)
1 tbsp low-sodium soy sauce
1 tbsp cornstarch
1 tbsp cold water

Make slits in roast in insert slices of garlic. Place roast under broiler to brown. Put potatoes in slow cooker. Add 1/2 the onion slices. Place roast atop vegetables and cover with remaining onions. Combine water or juice with soy sauce and pour over roast. Place lid on slow cooker and cook on low about 8 hours. When ready to serve, remove roast and vegetables from cooker. Combine cornstarch and cold water. Add to the liquid in the slow cooker. Turn cooker to high until liquid is thickened. Slice meat and serve thickened liquid over the meat and vegetables.

This recipe has a few more protein grams than carbs so it is excellent for diabetics who want to enjoy some good old "meat and potatoes".




Note: File Photo

CRISPY RANCH BAKED CHICKEN

Cooking for a diabetic does not have to be difficult. Here is an easy recipe for chicken that is baked, crispy, and takes about 30 to 40 minutes, start to finish. It is important for the diabetic not to rely heavily on eating out. You have much better control at home.

8 skinless boneless chicken thighs or 4 skinless boneless breasts
2 cups crispy rice cereal, slightly crushed
1/2 cup grated Parmesan cheese
1 oz (1 envelope) dry ranch salad dressing mix
2 egg whites, beaten
2 tbsp melted butter, optional

Preheat oven to 350 degrees.
Spray a baking sheet that has sides with nonstick cooking spray; set aside.

In a large bowl, combine the cereal, Parmesan cheese, and salad dressing mix in a large bowl.

Place the beaten egg whites in a medium-size mixing bowl. Dip each chicken piece in the egg whites, then in the cereal mixture. Turn pieces to coat evenly then place on the prepared baking sheet. Drizzle the butter over the chicken, if using.

Bake chicken until the juices run clear when pierced with a fork and the coating is lightly browned. This should take about 25 minutes.


Note: File Photo

Tuesday, October 24, 2017

BRITT'S WHOLE 30 BANANA MUFFINS

I have a church friend who is doing the whole 30 diet. I personally do not believe in diets, unless ordered by your doctor, but I respect those who do them. My belief is to eat right everyday and you won't need specific diets which are hard to stick to. Britt has a blog called Dream Boat Living where she posted this recipe. She says these are tasty and her children like them, too. I haven't made them yet but when I do I will use half almond flour and half white whole wheat flour since I require gluten. This is a very diabetic-friendly recipe so I thought some of you would probably enjoy it.

* 2 bananas
 * 1/2 cup unsweetened apple sauce
 * 1/4 cup melted coconut oil
 * 3 eggs
 * 1 tsp vanilla extract or vanilla powder
 * 2 cups almond flour 
 *  1 tsp baking powder
 * 1 tsp baking soda
 * 1/2 tsp salt
 * 1 tsp cinnamon 

Preheat oven to 350 degrees. Line muffin pan with cupcake liner or grease with coconut oil. In a large mixing bowl mix all ingredients together. Spoon into muffin pan evenly. Bake for 20 mins or until you can insert a tooth pick into the center of the muffin and it comes out clean. Allow to cool and enjoy!!! 

 Note: This is a file photo.


Monday, October 23, 2017

WARM APPLE-CHERRY SAUCE

2 cans (21-oz) no-sugar-added apple pie filling
2 to 3 cups frozen tart red cherries
1 tbsp butter
1/2 tsp ground cinnamon
1/2 tsp ground nutmeg
1/8 tsp ground ginger
1/8 tsp ground cloves

Place all the ingredients in a slow cooker or crock pot; stir to combine.

Place lid on cooker and cook on low setting 3 to 4 hours until hot and bubbly, stirring occasionally.

Serving Suggestions:
  • Warm over sugar-free ice cream or frozen yogurt
  • Warm over sugar-free angel food cake
Also good topped with whipped cream and sprinkled with chopped nuts, if desired.


ROAST CHICKEN SPANISH STYLE

1 (4-5 lb) whole roasting chicken
salt to taste
freshly ground black pepper to taste
1 garlic clove, halved
1 tbsp olive oil
1/2 tsp dried oregano
1 medium onion, quartered
4 plum tomatoes, diced
2 medium or 1 large green bell peppers, seeded and chunked
10-oz whole mushrooms, cleaned and trimmed

Preheat oven to 450 degrees.

Remove giblets from chicken and discard them. Rinse the chicken under cold water; dry well. Using paper towels, pat chicken dry.

Sprinkle the inside and outside of chicken with the salt and pepper. Rub the outside of the chicken with the garlic.

In a small bowl or a cup, combine the olive oil and oregano; brush over the outside of the chicken.

Place the chicken, breast side up, in a shallow roasting pan. Roast for 30 minutes then lower temperature to 375 degrees. Add the onion and tomatoes. Cover pan with aluminum foil and bake for 1 hour and 15 minutes. Approximately 20-25 minutes before the chicken is done, add the bell peppers and mushrooms.

Remove from oven and allow chicken to stand 10 minutes before carving.


Note: File Photo used for reference only. Not this exact recipe.

Thursday, October 19, 2017

GUACAMOLE DEVILED EGGS

6 large eggs
1 avocado
lime juice, to taste
serrano pepper, to taste
salt, to taste
cilantro and chives, to taste
Paprika for garnish, optional

Preheat oven to 350 degrees.
Place eggs in a muffin tin and bake at 350 degrees for 25 minutes. Chill eggs in ice water and peel.

Cut in half lengthwise. Place yolks in a bowl and whites on an egg plate.

Add the avocado to the yolks and mash together to remove any lumps. Add the remaining ingredients until blended and fill the whites. Sprinkle with paprika, if using.

Keep refrigerated until serving time.


  Note: File Photo


Tuesday, October 17, 2017

HOMEMADE BOYSENBERRY SYRUP

1/2 cup Splenda granular
1/2 cup water
1 bag (12-oz)frozen no-sugar-added boysenberries, partially thawed
2 tsp cornstarch + 2 tbsp cold water

In a medium saucepan, bring Splenda and 1/2 cup water to a simmer over medium heat. Add the berries and cook 5 minutes. Remove from the heat and strain through a sieve; pressing down with the back of a spoon to force the pulp through the sieve. Return the syrup to the pan. Mix the cornstarch and 2 tablespoons of cold water until smooth; add to the syrup and heat until mixture thickens and turn clear. Mixture will be thin but will thicken more as it cools.

Yield: 12 servings of 2 tablespoons each
Per serving: 25 calories, 6 g carbs, 0 g protein, 0 g fat, 1 g fiber

File Photo









Saturday, October 14, 2017

CRISPY COCONUT MACAROONS

2 egg whites
Pinch of cream of tartar
3/4 cup Splenda Granular
1 tsp vanilla extract
2 cups crispy rice cereal
1 cup unsweetened coconut

Preheat oven to 275 degrees.
Spray baking sheet/s with nonstick cooking spray; set aside.

In a large bowl, beat egg whites and cream of tartar until soft peaks form. Gradually add Splenda and beat until stiff.

Gently fold in the vanilla, cereal and coconut.

Drop mixture by tablespoonfuls onto the prepared pans. You should have 24 macaroons. Bake 18-20 minutes or until lightly browned and firm to the touch.

Yield: 12 servings of 2 macaroons
Per serving: 70 calories, 7 g carbs, 5 g protein, 4 g fat, 1 g fiber

File photo for reference only.


Friday, October 13, 2017

CHOCOLATE FROSTY

This is a Splenda recipe by Marlene Koch.

1 individual serving packet Splenda-sweetened sugar-free hot chocolate mix (Swiss Miss)
1/2 cup 1% milk
1 tablespoon Splenda Granular (or 2 Splenda packets)
2 teaspoons cocoa powder
1/2 cup sugar-free low-carb vanilla ice cream
1/2 cup crushed ice

1. Place hot chocolate mix, milk, Splenda, and cocoa in a blender. Blend to mix.
2. Add vanilla ice cream and ice and blend until thick and frosty.

Serves One

Per Serving:
Calories 200
Carbohydrate 24 grams
Protein 13 grams
Fat 5 grams (3.5 saturated)
Fiber 4 grams
Sodium 220 milligrams

Diabetic Exchange = 1/2 Milk, 1 Starch
WW Points = 4 points

Did you know - A medium Frosty from Wendy's contains 440 calories, 11 grams of fat, and 73 grams of carbohydrate!

Note: File Photo of Similar Recipe

Thursday, October 12, 2017

HOT BACON CRAB DIP

This recipe (and photo) are from a bacon insert in a 2011 Food Network magazine. I redid the recipe to be diabetic-friendly.

1 (8-oz) brick low-fat cream cheese, softened
8-oz crabmeat
1 cup cooked, drained on paper towels, crumbled bacon
1/2 cup olive oil mayonnaise
3 scallions, chopped
1 lemon, juiced

Preheat oven to 350 degrees.
Lightly spray a baking dish with nonstick cooking spray; set aside.

Mix all ingredients together and spread in the baking dish. Sprinkle bread crumbs over the top and bake at 350 degrees 30 minutes or until bubbly.

Serve with whole grain toasted breads or crackers.






Wednesday, October 11, 2017

PEPPERS AND ARTICHOKES CHICKEN

1 jar (6-oz) marinated artichoke hearts, drain and reserve marinade
1/3 cup chicken broth
4 boneless skinless chicken breast halves
2 medium-size red bell peppers, cut lengthwise into quarters
4 green onions, sliced
1/4 tsp black pepper


Place drained artichokes in refrigerator. In a shallow glass dish, mix marinade and broth. Add chicken and bell peppers, turning to coat. Cover and refrigerate at least 30 minutes, turning occasionally.
Heat grill. Remove chicken and peppers from marinade; reserve marinade. Place chicken on medium hot grill, cover and cook 5 minutes. Turn chicken, add peppers, cover and cook 10-15 minutes or until chicken is done.

Strain marinade and place in a small saucepan with the artichokes, onion, and pepper. Heat to boiling (very important), cook 1 minute while stirring. Serve with the chicken and peppers.
Yield: 4 servings
Per serving: 200 calories, 9 g carbs, 29 g protein, 5 g (1/2 sat) fat
Diabetic exchanges: 1 1/2 vegetable, 3 1/2 very clean meat, 1/2 fat






Note: File Photo

Tuesday, October 10, 2017

TEX-MEX SQUASH CASSEROLE

10 cups (about 7) medium-size yellow squash, sliced
2 1/4 cups shredded cheddar cheese, divided
1 medium onion, chopped
1 can (4-oz) green chilies, drained
1 can (4-oz) diced jalapeno peppers, drained
1/4 cup white whole-wheat flour
1/2 tsp salt
3/4 cup salsa
4 green onions, sliced, for garnish, optional
1/4 cup chopped red onion, for garnish, optional

Preheat oven to 400 degrees.
Lightly grease a 9x13-inch baking pan or dish; set aside.
In a large mixing bowl, combine the squash, 3/4 cup of the cheddar cheese, and both peppers. Sprinkle the flour and salt over the mixture and toss to combine. Transfer mixture to the prepared baking dish.
Cover dish and bake at 400 degrees 30 to 40 minutes until the squash is tender.
Remove from oven and spoon the salsa over the top. Sprinkle the remaining cheese over all and return to oven. Bake, uncovered, for another 10 to 15 minutes or until golden brown. Remove from oven and allow to set for 10 minutes.
Sprinkle the onions, if using, over the top before serving.
Yield: 10 servings
Per serving: 143 calories, 12 g carbs and 8 g protein - This carb to protein ratio makes this dish okay for diabetics.
 Note: File Photo