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.

Tuesday, April 25, 2017

DIED AND WENT TO HEAVEN CHOCOLATE CAKE

Servings: 10
1 3/4 cups all-purpose flour (Note from Linda: I recommend diabetics use only whole grain flour such as white whole-wheat)
1/2 cup Splenda granular
1/2 cup Splenda brown sugar blend
3/4 cup cocoa powder
1 1/2 teaspoons baking powder
1 1/2 teaspoons baking soda
1/2 teaspoon salt
1 1/4 cups low-fat buttermilk
1/4 cup vegetable oil
1/2 cup Egg Beaters egg substitute
2 teaspoons vanilla extract
1 cup hot strong black coffee
Directions:
Preheat oven to 350 degrees F.
Grease a deep cake pan or bundt with non-stick cooking spray, set aside.
Blend flour, SPLENDA® Granulated Sweetener, SPLENDA® Brown Sugar Blend, baking powder, baking soda, cocoa powder and salt in large mixing bowl.
Combine buttermilk, oil, EggBeaters, vanilla extract, and coffee in a small bowl.
Add flour to mixture, using an electric mixer on medium speed, mix until Smooth (about 2 minutes).
Pour batter into cake pan or bundt pan.
Bake for 35 minutes, until an inserted toothpick in center of cake comes out clean. Let cool in pan for 5 minutes.
Source www.food.com 

LEMON DILL BAKED SALMON

4 salmon steaks (about 3-oz each)
Vegetable oil cooking spray
2 tbsp fresh lemon juice
1/2 tsp dried whole dillweed
1/2 tsp dried parsley flakes
1/2 tsp freshly ground black pepper

Rinse salmon thoroughly with water and pat dry with paper toweling. Spray a shallow baking pan with vegetable oil spray. Place steaks in the prepared pan. Brush steaks with the lemon juice. Sprinkle the dill weed, parsley, and pepper evenly over the salmon steaks. Bake at 350 degrees for 25 to 35 minutes or until salmon flakes easily when tested with a fork.


Note: File Photo

Monday, April 24, 2017

BAKED APPLES WITH CARAMEL SAUCE

4 large baking apples

1/2 tsp cinnamon
1/8 tsp nutmeg
1/2 cup uncooked oats
1/4 cup raisins, optional based on your blood sugar
2 tbsp butter, softened
1/2 cup sugar-free caramel topping (Smucker's has a good one.)

Preheat oven to 400 degrees. Spray an 8-inch baking dish with nonstick cooking spray.

Wash apples thoroughly and core. Cut a small slice off the bottom is necessary to make apple sit upright. In a small mixing bowl, combine cinnamon, nutmeg, oats, raisins and butter; combine well. Stuff mixture into apples. Cover pan with aluminum foil and bake for 45-50 minutes until apples are tender. Remove from oven and drizzle caramel topping over apples. Serve warm.

Note: This is not an actual picture of this recipe but a file photo that is similar.

Sunday, April 23, 2017

MINI HAM & CHEESE FRITTATAS

1/4 lb cubed fully cooked lean ham

1 cup shredded fat-free cheddar cheese
1 1/2 cups egg substitute (or 6 eggs)
4 egg whites
3 tbsp minced chives
2 tbsp skim milk
1/4 tsp salt
1/4 tsp black pepper

Preheat oven to 375 degrees. Coat 8 muffins cups with nonstick cooking spray.

Divide ham evenly among the 8 muffin cups. Top ham with cheese. In a large mixing bowl beat eggs or egg substitute with egg whites. Beat in the chives, milk, salt and pepper. Pour this mixture over the cheese in muffin cups. Each cup should be about 3/4 full. Bake 22-25 minutes or until a knife inserted near center comes out clean. Carefully run a knife around edges to loosen. Remove from pan and serve warm.

Note: File Photo

Saturday, April 22, 2017

SAUTEED BRUSSELS SPROUTS WITH BACON & ONIONS

2 1/2 lbs Brussels sprouts, trimmed
4 slices bacon, cut up
1 tbsp extra-virgin olive oil
1 large onion, diced
4 sprigs thyme or savory + 2 tsp leaves, divided
1 tsp salt
Freshly ground black pepper to taste
2 tsp lemon juice, optional

Bring a large pot of water to a boil. If sprouts are very small, cut in half; otherwise cut into quarters. Cook in the boiling water until barely tender, 3 to 5 minutes; drain.

Meanwhile, cook the bacon in a large heavy skillet over medium heat, stirring, until brown but not crisp, about 3 to 6 minutes. Using a slotted spoon, remove to a paper towel to drain. Pour out the bacon fat, leaving 1 tablespoonful.

Add the oil to the pan and heat over medium heat; add onion and cook, stirring often, until soft but not browned. Reduce heat if necessary to keep from browning, should take about 4 minutes.

Stir in thyme sprigs, salt and pepper. Increase heat to medium high; add sprouts and cook, tossing or stirring occasionally, until tender and warmed through. This should take about 3 minutes. Remove the herbs; add bacon and thyme leaves. Also add lemon juice, if using, and toss to coat sprouts.

    Yield: 10 (approximate 3/4 cup) servings

Note: Recipe and photo from Eating Well.






WESTERN BROCCOLI SALAD

4 cups fresh broccoli florets
1 medium tomato, chopped
1 can (16 oz) kidney beans,
 rinsed and drained
3/4 cup chopped red onion
1 cup shredded reduced-fat cheddar cheese
1/2 cup ranch salad dressing (watch sugar grams)

Steam broccoli until crisp tender. Drain well. In serving bowl, toss the broccoli, tomato, beans, onion, and cheese together. Drizzle dressing over top and toss again to coat. Cover and keep refrigerated until serving time.

Note: Kidney beans should be an important part of a diabetics diet.

Note: File Photo


Friday, April 21, 2017

CHICKEN 'N' BROCCOLI BRAID

2 cups cooked chicken breast, cubed

1 cup chopped fresh broccoli
1 cup shredded reduced-fat cheddar cheese
1/2 cup chopped red bell pepper
2 tsp dill
2 garlic cloves, minced
1/4 tsp salt
1/4 cup olive oil mayonnaise
1/4 cup plain Greek yogurt
2 tubes refrigerated reduced-fat crescent rolls
1 egg white, lightly beaten
1 tbsp slivered plain almonds

Preheat oven to 375 degrees. In a large mixing bowl, combine chicken, broccoli, cheese, red pepper, dill, garlic and salt. Stir in mayonnaise and yogurt. Unroll both tubes of crescent roll dough onto an ungreased baking sheet and press together forming a rectangle. Seal seams and perforations. Place chicken mixture down the center third of the dough. On each long side, cut dough 3-inches toward the center and about 1 1/2-inch intervals, forming strips. Bring one strip from each side of filling and pinch ends together to seal. Repeat the process until reaching the end. Pinch ends of loaf on both ends to seal in the mixture. Brush top with egg white and sprinkle almonds over the top. Bake for 15-20 minutes until the crust is golden brown and the filling is heated through.

Yield: 8 servings

Note: This is a file photo

This recipe contains a lot of bread so only one small serving per day is recommended for diabetics. The chicken, egg white and almonds make a reasonable serving okay.


Thursday, April 20, 2017

STRAWBERRY SPREAD

1 qt fresh strawberries

3/4 cup cold water, divided
2 tbsp lemon juice
1/4 tsp cinnamon
3 tbsp cornstarch
1 cup Equal Sugar-Lite or Splenda Blend

Wash, hull, finely coarsely chop berries. Combine in a small dutch oven or other heavy saucepan, strawberries, 1/2 cup water, lemon juice and cinnamon. Bring mixture to a boil, stirring well. Dissolve cornstarch in the remaining cold water and add to the boiling mixture. Reduce the heat and simmer a couple of minutes or until mixture thickens, stirring occasionally. Remove from the heat and cool. Stir in Equal after mixture has cooled down.

NOTE: This is good spread on toast or used as you might use jelly or jams.

1 tbsp = 11 calories, 3 g carbs, trace protein

File Photo

Wednesday, April 19, 2017

OATMEAL-BLUEBERRY MUFFINS

1 cup + 2 tbsps white whole-wheat flour

6 ounces uncooked regular oats
1 tbsp baking powder
2 tbsp Equal Sugar-Lite or Splenda Blend
1/2 tsp salt
1 cup low-fat milk
1 egg or 1/4 cup egg substitute
1/4 cup coconut or canola oil
1 cup fresh blueberries
Vegetable cooking spray
1 tsp ground cinnamon

In a medium mixing bowl, combine flour, oats, baking powder, Equal and salt. Make a well in the center of the mixture.

In a small mixing bowl, combine milk, egg and oil. Add to the well of the dry ingredients. Stir just until dry ingredients are moistened. Gently fold the blueberries into the mixture. Spray 12 muffin cups with vegetable oil spray. Fill each cup 2/3 full of the batter. Sprinkle cinnamon over the tops of the batter. Bake at 425 degrees for 20 to 25 minutes or until lightly browned.

Note: File Photo

Note: Made these this morning when I didn't have regular oats or fresh blueberries. I used a very full 3/4 cup quick oats and 1 cup frozen berries. I also stirred the cinnamon into the mixture rather than sprinkling over the top. I also made 14 instead of 12 as I prefer eating a smaller size muffin per serving. Below is a picture of how these turned out.




Tuesday, April 18, 2017

APPLE PORK CHOPS

4 lean pork chops

1 medium yellow onion, sliced thin
1 1/4 cups water
1 tsp chicken-flavored bouillon granules
1/4 tsp fresh ground black pepper
3 medium apples, peeled and sliced
1/2 tsp ground cinnamon

Spray a large skillet with nonstick cooking spray or heat 2 teaspoons of canola oil and brown the pork chops in the pan with the onion.

In a small bowl combine the water, bouillon, and pepper, stirring well to dissolve all the bouillon. Add the mixture to the skillet with the pork chops and onion. Cover the skillet and bring the mixture to a boil. Reduce the heat and simmer for 20 minutes. Skim off any fat.

Add the apple slices and the cinnamon to the skillet. Return lid to skillet and simmer for another 15 minutes. Serve hot.

Note: Photo credit - Mel's Kitchen

Monday, April 17, 2017

APPLE ONION SAUTE

4 medium firm apples, cored and sliced

3 tbsps butter*
2 onions, sliced
1/2 tsp marjoram
salt to taste
freshly ground black pepper to taste
1/2 tsp freshly squeezed lemon juice

Heat butter in a large skillet. Add onions and apples. Saute over medium heat until apples and onions are tender. Season with marjoram, salt and pepper. Stir in lemon juice. Serve hot with chicken, pork chops, steak, etc.

Serves 4

*You can substitute olive oil for some of the butter, if desired. I would keep at least 1 tablespoon of butter for it's glazing properties.







Sunday, April 16, 2017

HOMEMADE APPLE BUTTER

9 cups apples

1 cup cider vinegar
6 cup Splenda
cinnamon to taste

Cook apples until tender; run through a blender or food processor. In a saucepan, mix apple pulp with the vinegar, Splenda, and cinnamon. Bring mixture to a boil and cook for 18 minutes. Pour mixture into hot sterilized jars and seal.

Note: File Photo



Saturday, April 15, 2017

BLACK BEAN BURGERS

Beans are important in the diabetics diet. This is a great alternative to beef.


1 can (15-oz) black beans, rinsed and drained
1/2 cup dry whole-wheat breadcrumbs
1/4 cup minced red onion
1/2 tsp dried oregano
1/4 tsp dried cumin
1/8 tsp fresh ground black pepper
1 egg

Place beans in a large mixing bowl and partially mash using a fork. Add remaining ingredients and mix well. Divide mixture into four equal parts and shape into patties.

If grilling, spray grill with non-stick cooking spray. Grill about five minutes on each side.

If cooking in skillet or on griddle, spray surface before cooking and again when you turn burgers.

I like to serve on a whole-grain sandwich thin instead of a bun. Garnish with your favorites, I prefer pickle, onion, lettuce and tomato.

Note: File Photo

Friday, April 14, 2017

BANANA SPLIT CAKE

Crust: 

2 cups graham cracker crumbs

1 stick unsalted butter, melted

Filling:
3 small pkgs sugar-free vanilla pudding mix
3 cans fat-free evaporated milk

Topping: 
2 medium bananas, sliced
1 large can crushed pineapple in its own juice
1 carton sugar-free whipped toppingH
3 tbsp chopped walnuts or pecans

Fresh cherries for garnish, optional
3 tbsp sugar-free chocolate syrup (I recommend Russel Stover brand)

Mix pudding and milk together until thickened. Chill in the refrigerator while making the crust. To make crust, mix graham crackers and butter together and press onto the bottom of a 9 x 13-inch pan. Remove filling from refrigerator and spread over top of crust. Add topping ingredients one at a time in the order listed, drizzling the chocolate syrup over all. 

Refrigerate until serving time. Leftovers should be refrigerated.

NOTE: This picture shows a regular banana split cake. We diabetics should omit maraschino cherries as we are already getting a little sugar in the graham cracker crumbs plus the natural fructose from the bananas and pineapple! If you wish to use cherries, be sure to use fresh ones or unsweetened frozen ones that have been thawed and drained well. Dry with paper toweling before placing on cake.

THIS IS NOT AN EVERYDAY DESSERT FOR A DIABETIC BUT IS FINE OCCASIONALLY FOR SPECIAL OCCASIONS.



Thursday, April 13, 2017

ALABAMA CHICKEN CACCIATORE

1 tbsp unsalted butter

2 skinless, boneless chicken breast halves
1/2 cup chopped onion
1/2 cup chopped celery
1 garlic clove, minced
1 large can Italian-style diced tomatoes
1 cup fresh, sliced mushrooms
1/4 cup chopped green bell pepper
1/2 cup fresh chopped parsley
1 tsp basil
1 tsp oregano
1/4 tsp salt
1/4 tsp black pepper
5 servings hot cooked brown rice

In a large skillet, melt butter. Add chicken to skillet and cook until no longer pink in center. Remove chicken from skillet and chop into bite-sized pieces. Set aside.

Add onion, celery, bell pepper, mushrooms and garlic to skillet. Saute vegetables until crisp tender. Return to chicken to skillet and add the tomatoes and remaining ingredients. Cover and simmer 20 minutes.

Serve over rice. Sprinkle with a dash of red pepper flakes, if desired.

This is a file photo.

Wednesday, April 12, 2017

MERINGUES WITH STRAWBERRIES AND CREAM

4 egg whites 

1/4 tsp cream of tartar
1 tsp vanilla
2/3 cup Splenda Blend for Baking*
1 cup frozen sugar-free whipped topping, thawed (or your own very lightly sweetened whipped cream)
40 fresh strawberries or a similar amount of your favorite fresh berries

Preheat oven to 250 degrees.

Line a couple of baking sheets with parchment paper; set aside.

With an electric mixer at high speed, beat the egg whites, cream of tartar, and vanilla until foamy. Add the Splenda, one tablespoon at a time, beating until stiff peaks form and the Splenda is completely dissolved. Spoon by heaping tablespoonful of the mixture onto the prepared baking sheets.

Bake at 250 degrees for 1 hour and 15 minutes. If they meringues seem to get too brown, turn the heat down to 225 degrees. Turn off the oven. Let the meringues stand in the closed oven with the light on for eight hours or overnight. Do not open oven during this time.

Remove from the oven and store in an airtight container.

Just before serving, top each meringue with a teaspoon of the whipped topping and a strawberry or other fresh fruit. Garnish with a fresh mint leaf, if desired.


*1/3 cup Splenda Granular and 1/3 cup granulated sugar may be substituted.


Note: File Photo



Tuesday, April 11, 2017

PEACH CAKE WITHOUT FROSTING

1 box sugar-free white cake mix

1 1/4 cups water
1/3 cup canola oil
3/4 cup egg substitute
1 small box sugar-free peach gelatin

Preheat oven to 350 degrees. 
Lightly spray a 9x13-inch or a large round baking pan with non-stick vegetable spray; set aside.
 In a large mixing bowl, beat together cake mix, water, oil, egg substitute and dry gelatin with electric mixer, on low speed, about 30 seconds until blended. Increase speed to medium and beat two minutes longer. Pour batter into prepared pan. 

Bake 35-40 minutes until lightly browned and a toothpick inserted in the center comes out clean. 

Remove from oven and cool until barely warm. Lay a fancy paper doily on top of cake and sprinkle with sugar-free powdered sugar to decorate.

To make sugar-free powdered sugar:
Put 3/4 cup of Splenda Granular and 2 tablespoons cornstarch in a blender and blend until it is a very fine powder. 0 grams of sugar and only 4 carbs per tablespoon.

Note: File Photo

Monday, April 10, 2017

GLAZED HAM WITH SHERRY RAISIN SAUCE

1 5-lb hickory-smoked ham

1/4 cup + 2 tbsp Splenda Brown Sugar Blend
2 tbsp Sherry Cooking Wine

Preheat oven to 350 degrees.

Place the ham in a shallow roasting pan.

In a small bowl or cup, stir the Splenda and Sherry together until smooth.  Brush half the glaze over the ham.  Place ham in oven and bake at 350 degrees for 1 hour and 40 minutes or 20 minutes per pound (unless directed otherwise on ham packaging directions.)  After 1 hour, brush the remaining half of the glaze over the ham.

SAUCE:
1/4 cup + 2 tbsp Splenda Brown Sugar Blend
1 tbsp cornstarch
2 whole cloves
1/8 tsp ground nutmeg
2 tbsp Dijon mustard
1/2 cup Sherry cooking wine
1/2 cup fresh-squeezed orange juice
1 tsp grated orange peel
1/3 cup raisins

In a 1-quart saucepan combine the Splenda, cornstarch, cloves, and nutmeg.  Stir together until smooth.  Stir in Dijon to a smooth paste.  Gradually stir in the Sherry and orange juice until combined.  Stir in the orange peel and raisins.  Cook over medium-high heat, stirring often, until the mixture comes to a boil.  Reduce the heat to low and boil gently 4 or 5 minutes until thickened.  Serve the sauce with the ham.  This sauce may be made a day ahead, refrigerated, and reheated just before serving time.

Yield: 8 servings
Note: File Photo

Sunday, April 9, 2017

BLACK BEAN SOUP

3 tbsp olive oil

1/2 medium finely chopped yellow onion
1/2 cup finely chopped celery
1/2 medium finely chopped green bell pepper
1 garlic clove, finely chopped
1 cup water
2 cans (15-oz each) black beans
2 cans (15-oz each) Mexican-style stewed tomatoes
1/2 tsp cumin
1/2 tsp ground coriander
1/2 tsp salt
1/2 tsp black pepper
1/4 cup sour cream
Heat the olive oil in a 10-inch skillet; add the onion, celery, bell pepper, and garlic. Saute approximately 5 minutes or until the vegetables are tender.
Drain the black beans.
In a large saucepan, combine the sauteed veggies, black beans, water, and undrained tomatoes; stir in the cumin, coriander, salt, and black pepper. Cook, stirring occasionally, over medium-low heat for 15 minutes. Spoon half the mixture into a blender container and process until pureed. Return pureed mixture to the saucepan with the remainder of the soup. Cook, stirring occasionally, until completly heated through.
To serve, ladle into bowls and top each bowl with a tablespoon of sour cream. Serve with baked tortilla chips.

Yield: 4 servings.
Note: File Photo

Saturday, April 8, 2017

WARM FIESTA BEAN DIP

1 lb lean ground beef

1 can petite cut diced tomatoes with jalapenos
1 can refried beans
1 tbsp chili powder
1/2 cup drained whole kernel corn or thawed frozen corn
1 can petite cut diced tomatoes
1 1/2 cups shredded Cheddar cheese
Tortilla chips for serving

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

In a skillet, brown the ground beef, stirring to crumble; drain off any excess fat.
Add the diced tomatoes with jalapenos, refried beans, and chili powder; cook, stirring until heated through. Spoon the mixture into the prepared baking dish. On top of the hot mixture, layer the corn, diced tomatoes, and cheddar cheese. Bake at 350 degrees for 5 minutes or so until hot and the cheese is melted.

Serve warm with the tortilla chips, or for severe diabetics who don't want to use the regular chips, use bean chips. Bean chips are sold as Beanito's in large grocery stores or specialty grocers.
Note: This is a file photo.

Friday, April 7, 2017

CHINESE CHICKEN SALAD

4 boneless, skinless chicken breasts

1 1/2 tbsp Soy sauce
1 medium head of cabbage, shredded
6 chopped green onions
2 pkgs chicken flavored Ramen noodles
1/2 cup plain almonds, sliced
1/4 cup sesame seeds
3/4 cup extra-virgin olive oil
1/4 cup sesame oil
1/4 cup rice or white vinegar
1 of the seasoning packets from the Ramen noodles
1 tbsp Splenda

Preheat oven to 350 degrees. Place chicken breasts on foil and pour soy sauce evenly over chicken. Wrap in foil to make a packet. Bake for 35 minutes or until chicken is done. Remove from oven, cool enough to handle and cut into bite-size pieces. Toast noodles and almonds in a non-stick skillet, stirring so as not to burn. Add sesame seeds at last minute and brown lightly. Mix together oil, vinegar, seasoning packet and Splenda. Put cabbage, onion and chicken pieces into a large bowl. Pour oil mixture over top of ingredients in bowl and mix well. Add toasted noodles, almonds and sesame seeds. Mix again. Ready to serve.

Note: File Photo

Thursday, April 6, 2017

HAMBURGER BEANS

1 tbsp butter

1 lb lean ground beef
2 cans pork and beans
1 can red kidney beans, drained
1 cup catsup
1/2 cup cold water
2 tbsp prepared mustard
2 tsp apple cider vinegar
1 envelope onion soup mix

Preheat oven to 400 degrees.

In a skillet, melt the butter over medium-high heat. Add the ground beef and cook, stirring to crumble, until browned. Drain off any excess fat.

In a large mixing bowl combine the pork and beans, kidney beans, catsup, water, mustard, vinegar, and onion soup mix together until well blended. Add the drained ground beef and stir to combine.

Pour the mixture into a casserole dish that has been sprayed with nonstick cooking spray. Bake at 400 degrees approximately 25 minutes or until hot and bubbly.

Note: This is a file photo.

Wednesday, April 5, 2017

PARTY MEATBALLS

Meatballs: 

1 lb ground beef

1/2 cup Parmesan cheese
1/2 cup fine whole-grain bread crumbs
2 eggs
1/2 tsp garlic salt
1 tsp chopped fresh parsley
Freshly ground black pepper to taste

Sauce: 
1/4 cup butter
1/4 cup sour cream
1/4 cup A-1 sauce
1/4 ketchup
1 tbsp Splenda brown sugar blend

To make the sauce, combine all the ingredients in a small saucepan. Heat on low, stirring often, until Splenda dissolves. Allow to simmer on low while you make the meatballs.

To make meatballs, in a medium mixing bowl combine all the ingredients and mix together well. Form into appetizer size meatballs. Spray a large skillet with non-stick cooking spray. Place meatballs, in a single layer, in heated skillet. Simmer on low heat until browned.

Mix sauce with the meatballs and keep warm in a chafing dish or slow cooker.

Note: File Photo

Tuesday, April 4, 2017

BANANA-BLUEBERRY NUT BREAD

1/2 cup fresh blueberries

2 1/4 tsp baking powder
1/3 cup light olive oil
1/2 cup quick cooking oats
1 1/2 cups white whole-wheat flour
2/3 cup Splenda
1/4 tsp salt (optional, according to diet)
1/2 cup egg substitute or 2 eggs
1 cup mashed ripe bananas
1/2 cup chopped walnuts

Preheat oven to 350 degrees. 

Sprinkle 2 teaspoons of the flour over blueberries. Sift rest of the flour with Splenda, baking powder and salt. Stir in oats. 

Blend egg substitute, olive oil and banana together. Combine dry ingredient mixture with banana mixture. Stir in nuts. Fold in blueberries. 

Pour into a loaf pan that has been sprayed with non-stick cooking spray. Bake one hour or until bread springs back when lightly touched. Cool ten minutes then remove from pan. Allow to cool on a wire rack before slicing.

Note: File Photo


Monday, April 3, 2017

BROILED LEMON LAMB CHOPS

8 lamb chops

1/4 cup olive oil
Juice of 1 lemon
1 tsp grated lemon rind

Combine the oil, lemon, and rind in a cup or small bowl; brush on the chops.

Broil chops 4-inches from the heat for 7 to 10 minutes on each side. Baste occasionally with the lemon/oil mixture.

Note: File Photo


Sunday, April 2, 2017

GARBANZO BEAN SALAD

1 can (15-oz) garbanzo beans, drained

1/4 cup chopped fresh parsley
3 green onions, chopped
1 jar (4-oz) pimentos, chopped
1/4 cup red wine vinegar
2 tbsp olive oil
1 tsp salt
1/2 tsp Splenda granular
1/2 tsp freshly ground black pepper

In a medium dish with a cover, combine all the above ingredients. Cover the dish and refrigerate at least one hour. Before serving, be sure lid is on tight and shake gently.

Yield: 4 servings

Saturday, April 1, 2017

RED WINE VINEGAR MARINADE

1/3 cup red-wine vinegar

2 tbsp canola oil
1 tbsp Dijon mustard
2 tsp minced garlic
1 tsp Italian seasoning
1/4 tsp ground red pepper or paprika

Whisk all ingredients together until well blended.

Yield: 1 cup (enough to marinate 1 to 1 1/4 lb of steak.

Note: Can be made in quantity and stored in refrigerator up to a month. Shake or whisk before using.

Note: This is a reference photo only, not a recommendation of this brand. Use your choice of red wine vinegar brands.

Thursday, March 30, 2017

DIABETICS MIXED BERRY CRISP

4 1/2 cups "fake" powdered sugar*

1 1/2 tbsp cornstarch
2 cups sliced fresh strawberries
2 cups fresh blueberries
1 1/2 tsp almond extract
3/4 cup old-fashion oats
3 tbsp sliced almonds
2 tsp Splenda Brown Sugar Blend
1 tbsp canola oil
1/3 cup part-skim ricotta cheese
1/2 tsp vanilla extract

Preheat oven to 350 degrees. Coat an 8-inch square baking dish with nonstick cooking spray; set aside.

Combine 3 tablespoons of the powdered sugar with the cornstarch in a mixing bowl. Add berries and almond extract; toss to coat berries. Place mixture in the prepared baking dish.

Combine oats, almonds, brown sugar, and oil in a bowl; toss to coat. Scatter evenly over the berries.

Bake at 350 degrees for 45 minutes or until the berry juices bubble. Allow to cool for 5 minutes.

In a blender, process the ricotta cheese, vanilla extract, and remaining powdered sugar until very smooth. Top each serving of the crisp with the cheese mixture.

*To make "fake" powdered sugar, combine Splenda granular and cornstarch in a blender and process until it has the look and feel of powdered sugar. Use a ratio of 3/4 cup Splenda granular to 2 tbsp of cornstarch.

Note: File Photo

Wednesday, March 29, 2017

HEALTHY BASIL BROCCOLI

1 bunch of fresh broccoli

2 tbsp extra-virgin olive oil
pinch of red pepper flakes
1 tbsp fresh lemon juice
1/4 cup fresh basil, finely chopped
sea salt
1 tbsp finely chopped garlic
1/2 cup quartered cherry tomatoes*
2 tsp lemon zest

Bring a large pot of water to a boil. 

Cut the broccoli florets off the stalks and peel the stems.  Cut stems into bite-sized pieces.

Add a pinch of the sea salt and the broccoli to the boiling water and blanch for 30 seconds. Drain and run cold water over the broccoli to stop the cooking process - broccoli should still retain its bright green color.

Heat the olive oil in a saute pan over medium heat.  Add the garlic and pepper flakes to the oil and saute 30 seconds.  Add the tomatoes and a pinch of salt; saute another minute.  Stir in the drained broccoli and 1/4 tsp of the sea salt, if needed; saute 2 minutes.  Broccoli should still be firm.  Gently stir in the lemon juice, lemon zest, and the basil. 

*May substitute diced red bell pepper, if desired.

Serve immediately.
Leftovers may be stored in the refrigerator for 5 to 7 days in an airtight container.

Yield: 4 servings
Per serving: 125 calories, 7.7 grams total fat (1.1 saturated), 13 grams carbohydrates, 5 grams protein, 5 grams dietary fiber, and 125 mg sodium


LEMONY CHICKEN RICE SOUP

3 cans (13 to 14-oz each) condensed chicken broth

2 tbsp minced fresh parsley
1/2 tsp tarragon
1 tsp grated lemon peel
3 large eggs
1/3 cup lemon juice
2 cans (5-oz each) premium chunk white chicken, drained, shredded
1 cup cooked brown rice

In a medium saucepan, simmer the chicken broth with the parsley, tarragon, and lemon peel over medium heat for 15 minutes.

Meanwhile beat the eggs and lemon juice until light and frothy. Slowly beat in 1 cup of the hot broth then pour the mixture into the saucepan with remaining broth. Reduce the heat to low and add the chicken and rice. Stir constantly until the mixture thickens slightly, about 3 to 4 minutes. Do not boil the soup.

Yield: 4 servings
Note: File Photo

Tuesday, March 28, 2017

INCREDIBLY MOIST CHICKEN BREASTS

4 to 6 boneless skinless chicken breast halves 

1 pkg (1.4-oz) French Onion Soup Mix
1 cup Panko bread crumbs
1/3 cup mayonnaise

Preheat oven to 425 degrees.

But the soup mix and bread crumbs in a gallon size zip-top plastic bag. Mix together well.

Brush the chicken breasts with the mayonnaise on all sides. Place chicken in the zip-top bag, one piece at a time, and shake bag to coat well. Arrange the chicken pieces on a rack in a broiler pan. Bake at 425 degrees for 15 to 20 minutes until juices run clear and chicken is tender. 

Note: This is a file photo.

Monday, March 27, 2017

HAM, CHEESE, MUSHROOM SANDWICHES

2 cups sliced fresh mushrooms 

pinch of salt, optional
pinch of freshly ground black pepper
pinch of rosemary
2 tbsp mayo
4 slices whole-wheat bread, toasted
2 slices (or more) lean ham
2 slices reduced-fat Swiss cheese

Coat a large nonstick skillet with nonstick cooking spray. Heat over medium-high heat and add the mushrooms. Cook, stirring occasionally, for 5 minutes or until lightly browned. Sprinkle with the salt, pepper, and rosemary, stir to combine.

To assemble, spread the mayo on two pieces of the toast. Top each with half the mushroom mixture, 1 slice of ham and 1 slice of cheese. Top with the remaining pieces of toast. Cut each sandwich in half diagonally and serve with a pickle spear, if desired.

Note: This sandwich has a good carb/protein ratio making it okay for diabetics. Each sandwich has approximately 19 g of protein and 32 g of carbs. Numbers were for 1 slice of ham per sandwich. Adding more ham will increase the protein number.

This is a file photo only.

Saturday, March 25, 2017

BAKED GREEN BEANS AND BACON

4 cans  (2 no salt) whole green beans, drained

8 slices bacon, cooked and broken up
4 tbsp salt-free butter
4 tbsp olive oil
4 tbsp Splenda brown sugar blend
2 tsp garlic powder

Preheat oven to 400 degrees.

Spread the green beans over the bottom of a 9 X 13-inch baking pan or dish; spinkle bacon over the beans.

In a glass measuring cup, combine the butter, oil, Splenda, and garlic; microwave until butter is melted. Stir mixture well to blend.

Pour the butter mixture over the beans and bacon in the baking pan.

Bake at 400 for 45 minutes.

Note: File Photo