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, 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

Friday, March 24, 2017

POTATO SALAD-SLAW

Yes, I realize that title is confusing but read on. This recipe is a unique combination potato salad and slaw, two things many of us diabetics love but try to eat sparingly. Enjoy this dish instead of a helping of potato salad and one of slaw. Note, there is very little protein in this dish so be sure to eat this with a protein item such as a grilled chicken breast, lean pork chop, etc.
3/4 lb small red potatoes, halved or quartered (depending on size)
3 tbsp mayonnaise
2 tbsp German-style mustard
3 tbsp cider vinegar
4 cups bagged coleslaw mix
1 celery stalk, sliced thin
1/2 cup thinly sliced green onions
2 slices cooked and crumbled bacon
Place the potatoes in a large saucepan and cover with boiling water; cook 10 to 15 minutes until tender. Drain well in a colander and set aside.
In a large bowl, using a wire whisk, whisk the mayonnaise and mustard together; gradually add vinegar and whisk until smooth. Add the coleslaw mix, celery, and green onions; toss to coat.
Cover dish and refrigerate for at least 2 hours but up to 24 hours. Toss gently before serving. Sprinkle the bacon over potato/slaw mixture.
Yield: 8 servings
Per serving: 80 calories, 12 g carbs, 2 g fiber, 2 g protein
Dietetic Exchanges: .5 fat, .5 vegetable, .5 starch
Carb Choices = 1
This is a file photo very similar to this recipe. It is important for us diabetics to add the crumbled bacon.
.

Thursday, March 23, 2017

PENUCHE SQUARES

3/4 cup Splenda granulated 

1/2 cup Splenda Brown Sugar Blend
2/3 cup half and half cream (I use evaporated milk sometimes)
2 tablespoons butter (do not substitute margarine)
1 teaspoon vanilla extract
1/2 cup chopped pecans

Butter the sides of a heavy 2-quart saucepan. Add the Splenda granulated and Splenda Brown Sugar Blend, and cream to the saucepan. Cook the mixture over medium-high heat until the mixture comes to a boil. Reduce the heat to medium-low and continue to cook while stirring frequently, until a candy thermometer reads 236 degrees or mixture reaches the soft-ball stage. This will take approximately 15 to 20 minutes. Remove the pan from the heat. Add the butter and vanilla extract but do not stir. Cool, without stirring, until mixture reaches 110 degrees. This will take about 50 minutes.

When mixture has cooled, add the pecans and beat with a wooden spoon or a mixer with a paddle attachment until the candy thickens and just starts to lose its gloss. Very quickly pour into an 8-inch square pan that has been sprayed with nonstick cooking spray. Spread the candy evenly in the pan. 

Score into 16 squares and cut completely through when firm.


Wednesday, March 22, 2017

MUSHROOM BISQUE

3/4 lb fresh mushrooms, sliced 

1 garlic clove, minced
1/3 cup onion, finely chopped
1/2 cup butter
2 tbsp fresh lemon juice
4 tbsp white whole-wheat or garbanzo bean flour
2 tsp salt
4 cups chicken broth
1/4 tsp freshly ground black pepper
2 cups 
 cream
fresh chopped parsley

In a 2-quart saucepan, melt the butter; add the mushrooms, garlic, and onion sauteeing 5 minutes. Add the lemon juice. Blend in the flour then gradually stir in the broth. Add the salt and pepper. Cook soup, stirring constantly, until the soup is slightly thickened. Stir in the cream, heat thoroughly, but do not boil. Garnish with the chopped parsley.

Yield: 4 to 6 servings.

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


Tuesday, March 21, 2017

ZUCCHINI & TOMATO FRITTATA

2 tbsp olive or canola oil 

1/2 tsp black pepper
1/2 tsp basil
1/2 tsp thyme
6 whole green onions, chopped fine
1 large egg
3 large egg whites
1 large zucchini, halved lengthwise and cut into slices
2 garlic cloves, finely minced
1 can (16-oz) low-sodium diced tomatoes, drained*
1 cup shredded mozarella cheese

Preheat oven to 350 degrees.

In a nonstick 10-inch skillet that has an ovenproof handle, heat oil over medium heat about 1 minute. Add green onions and cook until soft. Be sure to cook uncovered. Add the garlic, zucchini, tomatoes, basil, thyme, and pepper. Mix and cover, continuing to cook 3 minutes.

In a small bowl whisk together egg & whites; blend into the skillet and sprinkle with cheese. Place in the oven uncovered; bake just until set - about 5 minutes or until golden.

*Or use equal amounts of fresh tomatoes, chopped.

Yield: 4 servings
Per serving: 10 g carbs, 13 g protein

Note: This is a file photo

Monday, March 20, 2017

CINNAMON BAKED CUSTARD

2 large eggs
2 cups low-fat milk
1/3 cup Splenda Granular
1/4 tsp salt
Dash of ground ginger
1/8 to 1/4 tsp ground cinnamon

Note: Cinnamon is a blood sugar stabilizer so I recommend the 1/4 teaspoon. However, if you aren't fond of cinnamon start with a dash and work your way up. Diabetics should eat cinnamon daily.


Preheat oven to 350 degrees.
Grease 4 8-ounce custard cups; set in a 9 x 13-inch baking dish or pan.

In a bowl, whisk the eggs, milk, Splenda and salt until well blended. Pour the custard evenly into the 4 prepared cups; sprinkle the tops with the ginger and cinnamon.

Pour hot water 1/2-inch deep on the baking pan.

Bake custards at 350 for 50 to 55 minutes or until a knife inserted in the centers comes out clean.

Remove the cups from the water to a wire rack to cool.

Custard may be served warm or cold. Top with a few fresh berries, if desired.

Leftovers should be refrigerated.

Note: File Photo

Sunday, March 19, 2017

BANANA SPLIT PIE

1 baked 9-inch sugar-free pie crust 

1 pkg (4-oz)sugar-free instant vanilla pudding mix
2 cups low-fat milk
2 bananas, sliced
1 can (15-oz) can crushed pineapple in its own juice
1 carton (8-oz) sugar-free frozen whipped topping, thawed
1/2 cups pecans, chopped

Drain the pineapple well and pour the juice over the bananas; drain.

In a bowl, pour the milk into the pudding mix and beat with a wire whisk 5 minutes or until thickened. Pour pudding into the prepared crust. Place the sliced bananas over the pudding. Sprinkle the pineapple over the drained bananas. Spread the whipped topping evenly over the pineapple and sprinkle the pecans over the top. Chill for at least an hour before cutting to serve.

For garnish purposes only, you may place a long-stemmed maraschino cherry in the center of the pie.

Yield: 8 servings

Note: File Photo

Saturday, March 18, 2017

CARROT AND PINEAPPLE GELATIN SALAD

1 can (8-oz) unsweetened crushed pineapple 

1 pkg (.3-oz) sugar-free lemon gelatin
1 cup boiling water
1/2 cup cold water
1 tsp white vinegar
1/8 tsp salt*
2 medium carrots, grated

Drain the pineapple well, reserving 1/2 cup of the juice; set aside.

In a bowl that can withstand boiling water, dissolve the lemon gelatin in the boiling water. Stir to dissolve all the gelatin. Stir in the cold water, vinegar, salt, and the reserved pineapple juice. Chill for about 45 minutes until partially thickened. Stir in the carrots and pineapple. Pour into a 3-cup mold that has been lightly sprayed with nonstick cooking spray or lightly oiled. Chill until firm. Unmold to serve.  

Note: May also be placed in a clear glass bowl instead of a mold. Can then be served directly from the bowl.

Yield: 4 servings
Per serving: 59 calories, 0 fat, 12 carbs, 1 protein, 2 fiber, 158 mg sodium

*Cut down on sodium by omitting the salt.

Note: File Photo



Friday, March 17, 2017

"SWEET" 'N' SPICY SNACK MIX

3 cups crispy rice cereal squares
2 cups toasted O-shaped cereal
2 cups small twisted or thin stick pretzels
1 cup oyster crackers 
1 cup dry roasted peanuts
1 egg white
1/2 cup Splenda granular
1 tbsp Worcestershire sauce
1 tbsp paprika
Preheat oven to 300 degrees.
Spray a 10 x 15-inch baking or jellyroll pan with nonstick cooking spray; set aside.
Combine the cereals, pretzels, crackers, and peanuts in a large bowl.
Beat the egg white until foamy and stir in the Splenda, Worcestershire sauce, and paprika. Pour the mixture over the cereal mixture in the large bowl; toss to coat well. Spread the mixture out in a single layer on the prepared baking sheet.
Bake for 20 to 25 minutes at 300 degrees. Stirring mixture every 10 minutes during baking. Allow to cool before serving.
Note: May be stored in an airtight container.
Yield: 16 servings
Per serving: Approximately 140 calories, 17 g carbs, 4 g protein, 1 g sugar, 2 g fiber, and 300 mg sodium.
Note: I have never taken a picture of this and the following one is the closest I could find. However it is not this exact recipe.

Thursday, March 16, 2017

OAT BRAN PANCAKES

1 cup oat bran hot cereal, uncooked 

1/2 cup all-purpose flour
1/4 cup Splenda Granular
1 tsp baking powder
1/2 tsp baking soda
dash of salt
2 cups buttermilk
1/4 cup egg substitute*

Heat a nonstick griddle or large skillet over medium to medium high heat.

In a large mixing bowl, combine the oat bran, flour, Splenda, baking powder, baking soda, and salt; set aside.

In a smaller mixing bowl, beat the buttermilk and egg substitute together using a wire whisk. Pour this mixture over the dry mixture in the other bowl. Stir mixtures together only until mixtures are just blended without large lumps.

Pour approximately 1/4 cup of the batter, per pancake, onto the hot griddle. Cook until pancakes are puffed, browned, and slightly dry around the edges. Flip and cook until the second side is browned.

Serve with your favorite low-sugar or sugar-free syrup, fresh fruit, etc.

*1/4 cup egg substitute is equal to 1 whole egg in a recipe.

Yield: 6 servings
Per serving: 130 calories, 20 g carbs, 7 g protein, 2 g (1 g sat)fat, 2 g fiber, 5 mg cholesterol, 4 g sugar
NOTE: The above nutritional information is for the pancakes only; does not included any toppings. 

Note: File Photo

Saturday, March 11, 2017

PERFECT DIABETIC APPLE PIE

1 pkg (15-oz) refrigerated pie crusts or your own special sugar-free recipe for double crust pastry 


Filling:
6 cups thinly sliced and peeled Granny Smith or other tart apples
3/4 cup Splenda Granulated
2 tablespoons all-purpose flour
3/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
1 tablespoon fresh lemon juice

Preheat oven to 425 degrees.
Line a 9-inch pie plate with pastry; set aside. Roll out top pastry and cut air vents. Leave on board until ready to top the filling.

In a large bowl, combine the apples, Splenda, flour, cinnamon, salt, nutmeg, and lemon juice. Toss togther until blended and all apples are coated. Place apple mixture into the crust in the pie plate. Place the top pastry over the filling, trim and fold the edge of the top crust under the edge of the bottom crust. Using fingers or a fork, flute the edges, sealing well. Brush the crust lightly with a small amount of water and sprinkle with a little Splenda, if desired.

Bake at 425 minutes for 40 to 45 minutes or until apples are tender and crust is a golden brown. To prevent excess browning, about 15 to 20 minutes into the baking, place foil rings around the edges of the crust.

Yield: 8 servings
Note: File Photo

Friday, March 10, 2017

LEMON AND HERB CHICKEN BREASTS

4 (approx 1 lb total) boneless skinless chicken breast halves 

1 egg, beaten
white whole-wheat flour for coating chicken
3 tablespoons butter
1 envelope (from a 2 envelope box) Golden Herb with Lemon Soup Mix
1 cup water
4 lemon slices
Hot cooked brown rice or whole-wheat noodles

Dip the chicken pieces in the egg then coat very lightly in flour.

Melt the butter in a 12-inch skillet over medium-high heat. Add the chicken breasts and brown in the butter.

Mix the soup mix with the water and add to the skillet with the chicken. Place a lemon slice on each chicken breast. Bring to a boil and simmer for 10 to 15 minutes or until the chicken in thoroughly cooked.

Serve chicken and sauce over the hot rice or noodles.

Yield: 4 servings

Note: File Photo

Thursday, March 9, 2017

LEMON SIRLOIN

1 (2 to 2 1/2-lb) sirloin steak cut 1 1/2-inches thick 

2 green onions, sliced including tops
1 tsp finely shredded lemon peel
2/3 cup fresh lemon juice
1/3 cup canola or olive oil
1 tbsp Worcestershire sauce
1 tablespoon yellow mustard
1/2 tsp salt
1/4 tsp pepper

Trim excess fat from the steak. Place steak in large zip-type plastic bag that you sit in a shallow bowl.

To make the marinade: Combine the green onions, lemon peel and juice, oil, Worcestershire sauce, mustard, salt and pepper, stirring with a wire whisk. Pour the marinade into the bag. Close the bag and gently rotate around to coat the entire steak. Marinate in the refrigerator for at least 2 hours up to 8 hours; turn the bag occasionally.

Remove the meat from the marinade and pat dry. Grill over medium coals (or on inside grill) turning only once during cooking. It takes about 18 to 22 minutes for medium rare; adjust your time accordingly. Brush occasionally with the marinade but not within the last 5 minutes of cooking time.

To serve, cut into thin slices slicing against the grain.

Yield: Approximately 8 servings.

Note: This is a file photo.

Wednesday, March 8, 2017

CITRUS CHICKEN WITH ALMONDS

Note: Almonds are a heart-healthy food and should be in everyone's diet. 


4 (1 lb total) boneless skinless chicken breasts
3 tbsp fresh orange juice
2 tbsp fresh lemon juice
1/2 cup chicken broth
3 tbsp Splenda granulated
1 1/2 tsp cornstarch
1 tbsp butter
1 tbsp chopped chives
1 tbsp chopped fresh parsley
1/4 cup raw sliced almonds, toasted

Preheat the oven to 425 degrees.

Place the chicken breasts on an ungreased baking sheet. Using 1 tablespoon of the orange juice, brush the chicken breasts. Place in the oven and bake at 425 degrees for 15 to 20 minutes or until cooked through.

In a small saucepan, combine the remaining orange juice, lemon juice and chicken broth.

In a small bowl, combine the Splenda and cornstarch; stir into the broth and juice mixture. Heat over medium heat until mixture starts to boil. Reduce heat to low and simmer for 8 to 10 minutes until slightly thickened. Remove pan from the heat; whisk in the butter. Stir in the chives and parsley.

To serve, place the baked chicken on serving platter. Pour the sauce over the chicken and sprinkle the toasted almonds over all.

Yield: 4 servings
Per serving: Approximately 220 calories, 8 g carbs, 28 g protein, 6 g sugar
Dietary Exchanges: 1/2 starch, 4 lean meats

Note: File Photo

Tuesday, March 7, 2017

PISTACHIO CRANBERRY SCONES

Note: This is a bread item so please consider that in your meal plan! I also recommend using 1/3 cup dried cranberries rather than 1/2 cup.

2 1/2 cups white whole-wheat flour

1/2 cup all-purpose flour
1 1/2 tsp cream of tartar
3/4 tsp baking soda
1/2 tsp salt
1 tbsp grated orange peel
6 tbsp butter
1/3 cup Splenda granulated
3/4 cup low-fat milk
1/2 cup dried cranberries
1/2 cup chopped pistachio nuts

Preheat oven to 425 degrees.
Spray a large cookie sheet with nonstick cooking spray.

In a large bowl, combine the flours, cream of tartar, baking soda, salt, and orange peel; cut in the butter using a pastry blender until the mixture is crumbly. Add the Splenda and the milk to the flour mixture. Stir just until the ingredients are moistened. Stir in the cranberries and the nuts.

Pat out the dough to about 3/4-inch thickness on a lightly floured surface. Cut with a 2 1/2-inch biscuit cutter. Place scones on the prepared baking sheet.

Bake for 12 to 15 minutes at 425 degrees or until the scones are lightly browned.

Yield: 14 scones 

Note: File Photo

Monday, March 6, 2017

YUMMY PUMPKIN WAFFLES

3/4 cup all-purpose flour 

1/4 cup whole wheat flour
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
3/4 tsp ground cinnamon
1/2 tsp ground ginger
1/8 tsp ground nutmeg
2 tsp canola oil
1 tsp molasses
1/4 cup canned or cooked pumpkin
1 cup buttermilk
1 large egg
2 tbsp Splenda granulated
sugar-free maple-flavored syrup

Preheat the waffle iron according to the manufacturer's directions; spray lightly with nonstick cooking spray.

Combine the flours, baking powder, baking soda, salt, cinnamon, ginger, and nutmeg in a large mixing bowl; set aside.

In a small mixing bowl, combine the canola oil, molasses, pumpkin, and buttermilk; set aside.

In a medium mixing bowl, whisk together the egg and Splenda until blended. Add the buttermilk mixture while whisking and whisk until blended. Add this mixture to the dry ingredients in the large bowl; stir just until moistened. Do not overmix!

Pour the batter into the hot waffle iron and bake approximately 5 minutes.

Serve the hot waffles with some butter and the maple-flavored syrup, if desired.

*Or omit and use a full cup of all-purpose flour.

Yield: 6 waffles
Per waffle: 160 cal, 5 g protein, 32 g carbs, 3 g (1 g sat)fat, 3 g sugar, 400 m sodium
Diabetic exchanges: 2 starches, 1/2 fat

Note: I personally recommend that diabetics eat a protein item with waffles or pancakes. Add a strip or two of bacon or a sausage pattie or link.

Note: File Photo

Sunday, March 5, 2017

PRIMAVERA PORK CHOPS

4 pork chops, 1/2-inch thick 
2 slices turkey bacon, cut into pieces 
3/4 lb fresh green beans, trimmed 
2 tbsp water 
1 tbsp reduced-sodium soy sauce 
2 tsp canola or olive oil 
3 tbsp no-sugar-added apple butter 
3 tbsp water 
1 cup cherry tomatoes 

In large nonstick skillet cook the bacon according to the package directions; set aside. 

While the bacon cooks, put the green beans into a 2-quart casserole dish with a lid. Add the 2 tablespoons of water and cook on high for 4 to 5 minutes, stirring once. Drain the beans and set aside. 

Brush the soy sauce onto the pork chops. Using the same skillet you used for the bacon, heat the canola or olive oil over medium heat. Add the pork chops and brown them on both sides. 

Once the chops are browned, add the apple butter and the 3 tablespoons of water and reduce the heat to low. Simmer the mixture and chops, covered, for 5 minutes. 

Add the drained green beans, tomatoes, and cooked bacon to the skillet and cook, uncovered, around 5 minutes until heated through and chops are done. 

4 servings of 1 pork chop and 1 cup of the veggie mixture. 
Per serving: 307 calories, 7 g (3 g sat)fat, 83 mg chol, 309 mg sodium, 26 g carbs, 4 g fiber, 33 g protein 
Diabetic exchanges: 1 veg, 1 1/2 carbs, 4 lean meat 
Carb choices: 2

Note: File Photo


Saturday, March 4, 2017

BANANA AND CHOCOLATE CHIP MUFFINS

1 1/2 cups white whole-wheat flour
1/2 cup garbanzo bean flour (or another half cup white whole-wheat flour)
2 teaspoons baking powder
1/2 teaspoon salt
3/4 cup unsalted butter, softened
1/3 cup Splenda granular
1/3 cup packed Splenda Brown Sugar Blend
1 teaspoon vanilla extract
3 medium ripe bananas, mashed
1 large egg
1 pkg sugar-free chocolate chips

Preheat oven to 350 degrees.
Spray 48 mini muffin cups or 24 regular muffin cups with nonstick cooking spray or line with paper cupcake liners; set aside.

In a medium mixing bowl combine the flours, baking powder, and salt. Set aside.

In a large mixing bowl combine the butter, Splenda both white and brown, and the vanilla; beat at medium speed of electric mixer until creamy. Beat in the mashed bananas and egg. Gradually mix in the flour mixture and stir in the chocolate chips. Spoon the batter evenly into the prepared muffin cups filling each cup about 2/3 full.

Bake muffins at 350 degrees for 15 to 20 minutes or until a wooden toothpick inserted in the center comes out clean. Allow to cool 10 minutes in the pans on a wire rack. Remove the muffins to the wire racks to cool completely.

Yield: 48 mini muffins or 24 regular muffins.


Friday, March 3, 2017

PEANUT BUTTER CHOCOLATE CHEESECAKE CUPS

CRUST: 36 low-fat, sugar-free chocolate wafer cookies 

1/4 cup Splenda granular
5 tbsp light butter, melted

PEANUT BUTTER CENTER: 1/2 cup Splenda granular
3 tbsp reduced-fat peanut butter
3 tbsp low-fat cream cheese

CHOCOLATE FILLING: 4 oz unsweetened chocolate
8 oz low-fat cream cheese
1 3/4 cup Splenda granular
1/2 cup skim milk
1/2 cup egg substitute
1 tsp vanilla extract
2 oz sugar-free dark chocolate, melted; optional

Preheat oven to 350 degrees.

CRUST: Crush cookies into fine crumbs by placing in a large zip-lock type bag, sealing and crushing with a rolling pin. Place in small bowl, add Splenda and butter. Mix and set aside.

CENTER: Mix Splenda, peanut butter and cream cheese together well in a small mixing bowl and set aside.

FILLING: In a small saucepan, over low heat, melt unsweetened chocolate. Set aside. Place cream cheese and Splenda in small mixing bowl and beat until soft. Slowly add milk. Mix using a wire whisk, until smooth. Add melted chocolate and stir to mix. Add egg substitute and vanilla. Mix well.

TO ASSEMBLE: Place 24 mini foil baking cups on a sheet pan. Divide crust mixture evenly between the cups. Press into bottom of cups. Place 1/2 teaspoon of the peanut butter mixture in the center of each crust. Spoon chocolate filling into cups over the peanut butter mixture and crust. Firmly tap pan on countertop to get rid of any air bubbles. Bake 10-15 minutes or until slightly firm to touch. Chill 2 hours before serving. Drizzle melted chocolate over tops if desired.

Note: This is a file photo.

Thursday, March 2, 2017

CHICKEN PLANKS

4 skinless boneless chicken breast halves 

2 egg whites, lightly beaten
1 tablespoon water
1 teaspoon finely shredded lemon peel
1/2 cup seasoned fine dry bread crumbs
1/4 cup finely shredded Parmesan cheese

Preheat oven to 400 degrees.
Lightly coat a large cookie sheet that has sides with nonstick cooking spray; set aside.

Cut each of the chicken breasts lengthwise into 3 strips.

In a shallow bowl beat the egg whites, water, and lemon peel together.

In another shallow bowl or pie plate, stir together the bread crumbs and cheese.

Dip the chicken strips into the egg white mixture, then into the crumb mixture, coating both sides. Arrange the coated chicken strips on the prepared cookie sheet. Spray the chicken lightly with the nonstick cooking spray.

Bake chicken at 400 degrees for 15 minutes or until chicken is cooked through, no longer pink and juices run clear. Turn once during bakiing.

Yield: 4 servings of 3 planks. 

Note: File Photo

Wednesday, March 1, 2017

STRAWBERRY FUDGE BALLS

1 pkg (8 oz) light cream cheese, softened 

6 oz sugar-free chocolate pieces, melted
3/4 cup sugar-free cookies ie vanilla wafers or shortbread, crushed into crumbs
1/4 cup sugar-free strawberry preserves, seedless or strained
chopped plain almonds or pecans for rolling

Combine the melted chocolate with the softened cream cheese and mix until blended. Stir in cookie crumbs and preserves. Chill overnight. 

Remove from refrigerator and shape into 1-inch sized balls. Roll balls in the crushed nuts.

Note: May substitute cocoa powder for the nuts, if desired. Remember, however, that nuts are very healthy for diabetics.

Note: File Photo