BERRY CRUMBLE MUFFINS

1 1/2 cups white whole-wheat flour

1/2 cup all-purpose flour
2 tsp baking powder
3/4 tsp salt
1 tsp ground cardimom
2 cups fresh mixed berries (or unsweetened frozen - not thawed)
2/3 cup buttermilk
1/3 cup canola or coconut oil
1/3 cup unsweetened applesauce
2 large eggs
3/4 cup Splenda granulated
1/2 tsp almond extract

Preheat oven to 400 degrees.
Line 12 muffin cups with paper liners; set aside.

In a bowl, whisk the flours, baking powder, salt, and cardimom together to blend.

In a large bowl, whisk the buttermilk, oil, applesauce, eggs, Splenda, and almond extract together until blended. Fold the flour mixture inot the wet mixture until barley blended; gently fold in the berries.

Divide the batter evenly among the prepared muffin cups.

Crumble:
1/3 cup white whole-wheat flour
1/4 cup packed Splenda brown sugar blend
1/3 cup sliced almonds
3 tbsp butter, softened

Blend crumble ingredients, using fingers, until crumbly; sprinkle over the tops of the muffins.

Bake at 400 degrees for 13 to 17 minutes until muffins are puffed up and a wooden toothpick inserted in the center comes out clean.

Cool on a wire rack.

Yield: 12 muffins

ALMOND CRUSTED SALMON

1/4 cup  sliced almonds, roughly chopped

• 1/4 cup panko breadcrumbs
• 2 tablespoons chopped basil
• zest of 1/2 a lemon
• 1/4 teaspoon salt
• 1/8 teaspoon pepper
• 4 salmon fillets (6-8 ounces each)
• sliced lemons, for serving

1. Preheat the oven to 400°F. Line a baking pan with foil and spray lightly with nonstick cooking spray.
2. In a small bowl, combine the almonds, panko, basil, lemon zest, salt and pepper.
3. Place the salmon fillets on the prepared baking sheet. Divide the almond mixture between the 4 fillets and sprinkle over the tops. Lightly press the breading into the fish.
4. Bake until desired doneness, 8-10 minutes. Serve with additional lemon slices for squeezing.

Source: Diamond Nuts

MINUTE STEAKS WITH BARBECUE BUTTER SAUCE

2 (5 ounce) boneless sirloin steaks

salt and freshly ground black pepper to taste
1/2 cup beef broth
1 1/2 tablespoons sugar-free barbecue sauce
1 dash hot pepper sauce
freshly ground black pepper
1 teaspoon unsalted cold butter, or more to taste
1 tablespoon olive, canola, or coconut oil


Place each steak between two sheets of heavy plastic (or inside a resealable freezer bag) on a solid, level surface. Firmly pound each steak with the smooth side of a meat mallet to a thickness of 1/4-inch. Remove steaks from plastic.

Season each steak with salt and ground black pepper. Set aside. Diabetics should use salt sparingly.

Combine beef broth, barbecue sauce, hot sauce, and black pepper in a bowl. Add chilled butter to broth mixture but do not stir.

Heat oil in a large skillet over high heat until it just begins to smoke, about 1 minute. Place each steak in the pan; sear for 45 to 60 seconds on each side. Remove steaks from skillet and set them aside to rest.

Pour the broth mixture into the skillet and bring to a boil while scraping the browned bits of food off of the bottom of the pan with a wooden spoon. Stir occasionally until butter is melted and incorporated, about 2 minutes.
Spoon broth and butter mixture over steak and serve.

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GARLIC-FENNEL LAMB CHOPS

• 1 clove garlic, minced
• 3/4 teaspoon fennel seeds, crushed
• 3/4 teaspoon ground cumin
• 1/4 teaspoon ground coriander
• 1/4 teaspoon salt
• 1/8 teaspoon cracked black pepper
• 4 lamb rib chops, cut about 1 inch thick and trimmed of all fat
• For the rub, in a small bowl, combine garlic, fennel seeds, cumin, coriander, salt, and pepper. Sprinkle rub evenly over all sides of chops; rub in with your fingers. Place lamb chops on a plate; cover with plastic wrap. Chill in the refrigerator for at least 30 minutes or up to 24 hours.

  Place lamb chops on the rack of an uncovered grill directly over medium coals. Grill until desired doneness, turning once. Allow 12 to 14 minutes for medium-rare doneness (145 degrees F) or 15 to 17 minutes for medium doneness (160 degrees F). 
• Yield: 2 servings
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YUMMY NACHOS

1 lb lean ground beef

1 onion, diced fine
salt and pepper to taste
2 cups low-fat shredded Mexican-Blend cheese
1 can (16-oz) low-fat refried beans
1 pkg (approx. 15-oz) baked tortilla chips
1 fresh jalapeno pepper, seeded and sliced thin*
Optional topping ideas: sour cream, chopped fresh cilantro, salsa, sliced green onion, diced fresh tomatoes

In a large nonstick skillet, over medium heat, brown the beef with the onion, salt and pepper. Stir, breaking up into crumbles as it cooks. When no longer pink, drain in a colander.

Meanwhile, arrange the chips on a large microwavable platter; spread the beans over the chips. Layer with half the cheese, the meat mixture, then the remaining cheese. Arrange the jalapeno peppers over the top.

Microwave nachos on medium-high until the cheese is melted. Serve immediately with your choice of toppings.

Yield: 6 servings

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Note:  Remember this makes six servings. Only eat 1/6 of these nachos!

CAULIFLOWER SALAD

1 head cauliflower, cut into florets

1/4 cup low-fat plain yogurt (Note, I use Greek yogurt as it has less sugar)
1/4 cup fat-free mayonnaise (Note, I only use olive oil mayonnaise)
2 teaspoons yellow mustard
1/4 teaspoon salt
1/4 teaspoon black pepper
1 cup frozen peas, thawed
1 cup sliced celery
1/4 cup chopped onion
1/4 cup reduced-fat shredded Cheddar cheese
2 tablespoons bacon bits


In a large pot of boiling water, cook cauliflower 8 to 10 minutes, or until fork-tender. Drain and let cool.

In a large bowl, whisk yogurt, mayonnaise, mustard, salt, and pepper. Add cauliflower and remaining ingredients to dressing; mix well. Cover and refrigerate until ready to serve.

Yield: 8 servings

Per serving:  60 calories, 1.3 g fat, 8.6 g carbs, 2.8 g fiber, 4.6 g protein

Source: Mr. Food's Everyday Diabetic Recipes

OVEN FRIED ZUCCHINI STICKS

• Canola or olive oil cooking spray
• 1 cup white whole-wheat flour (or your favorite low-carb/no carb flour)
• 2 tablespoons cornmeal
• 1 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 1 1/2 pounds zucchini, (about 3 medium), cut into 1/2-by-3-inch sticks
• 2 large egg whites, lightly beaten

1 Preheat oven to 475°F. Coat a large baking sheet with cooking spray.
2 Combine flours, cornmeal, salt and pepper in a large sealable plastic bag. Dip zucchini in egg white, shake in the bag to coat, and arrange, not touching, on the baking sheet. Coat all exposed sides with cooking spray.
3 Bake on the center rack for 10 minutes. Turn the zucchini and coat any floury spots with cooking spray. Continue to bake until golden and just tender, about 8 to 10 minutes more. Serve hot.

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CAULIFLOWER PIZZA CRUST

I do not do gluten-free as my doctors recommend against it. However I know some of you do and are always looking for recipes. You might like this one.

4 cups raw cauliflower rice (about one medium head)
1 egg, beaten
1/3 cup goat cheese or ricotta cheese
1 tsp dried oregano
Pinch of salt
Pinch of cayenne pepper (optional)

Preheat the oven to 400 degrees F, then begin to make the cauliflower rice:
Cut the cauliflower head into florets and add them, in batches, to a food processor. Pulse each batch until the cauliflower turns into a rice-like texture.

There are two ways to cook the cauliflower rice – on the stovetop or in the microwave. To cook on the stovetop, fill a large pot with an inch of water and bring it to a boil. Then, add the cauliflower rice, cover the pot, and let it cook for about 4 to 5 minutes – draining it into a fine-mesh strainer afterward. To cook in the microwave, place the rice cauliflower in a microwave-safe bowl and cook for 7 to 8 minutes, letting it rest after for a few minutes but fluffing the rice every so often.

After straining the cauliflower rice, transfer to a clean, thin dishtowel and twist the towel around the rice to get all the excess moisture out – or, pat the rice firmly with paper towels until all the excess moisture is gone. There’s a surprising amount of moisture in there, but it’ll be worth it to make sure the crust is dry.

Put the drained rice into a large bowl and add the egg, cheese, and spices. Mix together thoroughly.

Line a baking sheet with parchment paper (a must) and then press the dough onto the baking sheet into the shape you’d like. Try to keep the dough about 1/3-inch thick, and a little thicker around the edges if you’d like a traditional crust shape.

Bake the crust for about 35 to 40 minutes, or until the crust is firm and golden-brown. Then, remove from the oven and add sauce, cheese, and your toppings of choice before returning the pizza back to the oven for about 5 to 10 minutes (cook until the cheese is bubbly).

Let the pizza rest for a few minutes, then cut into slices and serve.
Enjoy!

Recipe adapted from Detoxinista

MEDITERRANEAN BAKED CHICKEN WITH LEMON

1 cup olive oil

1/2 cup lemon juice
6 garlic cloves, minced
1 tsp salt
1 tsp dried thyme
1/2 tsp pepper
1/4 tsp ground allspice
1/4 tsp ground nutmeg
8 boneless skinless chicken breast halves (about 6-oz each)
3 medium lemons, sliced thin

Spice Blend:
2 tsp paprika
1/2 tsp garlic salt
1/2 tsp lemon-pepper seasoning
1/4 tsp ground allspice
1/8 tsp ground cinnamon

In a small bowl, whisk together the oil, lemon juice, garlic, and spices until blended. Pour 1 cup of the mixture into a large resealable plastic bag. Add the chicken, seal bag and turn to coat. Refrigerate for 1 hour. Cover the remaining marinade and refrigerate.

Preheat oven to 350 degrees.

Arrange the lemon slices in two greased 11 x 7-inch baking dishes.

Drain marinade from chicken and discard marinade.

Place the chicken over the lemon slices in the baking dishes.

Mix the spice blend together and sprinkle evenly over the chicken. Drizzle the reserved marinade over all.

Bake, covered, 35-40 minutes or until a meat thermometer reads 165 degrees.

Serves 8
Per serving: 385 cal, 26 g fat (4 g sat) (remember olive oil is a very good fat), 94 mg cholesterol, 469 mg sodium, 4 g carbs, 1 g fiber, 34 g protein

Note: This recipe is from Taste of Home, 2014.

VEGGIE-BEEF RAGOUT

4 cups uncooked whole-wheat spiral pasta OR your favorite low-carb pasta (will change nutritional info)

1 lb very lean ground beef
1 large onion, chopped
3 garlic cloves, minced
2 cans (14.5-oz each) Italian diced tomatoes, undrained
1 jar (24-oz) low-sugar meatless spaghetti sauce
2 cups finely chopped fresh kale
1 pkg (9-10 oz) frozen peas, thawed
3/4 tsp garlic powder
1/4 tsp pepper
Grated Parmesan cheese, optional

Cook pasta according to the package directions.

Meanwhile, in a Dutch oven or very large saucepan, cook beef, onion, garlic cloves over meat heat until the meat is no longer pink. Stir mixture during cooking to break up the beef into small crumbles; drain in a colander.

Return beef mixture to pan and stir in the tomatoes, spaghetti sauce, kale, peas, garlic powder and pepper. Bring mixture to a boil, reduce heat and simmer, uncovered 8 to 10 minutes.

Drain the pasta and stir it into the sauce mixture.

Serve with a sprinkling of the grated Parmesan, if desired.

Yield: 8 servings
Per Serving of 1 12 cups without cheese: 302 calories, 5 g fat (2 g sat), 35 mg cholesterol, 837 mg sodium, 43 g carbs (less is using low carb pasta), 7 g fiber, 20 g protein.
Diabetic Exchanges: 2 starch, 2 lean meat, 2 vegetables

The idea for this recipe came from an old Healthy Cooking magazine.

BUFFALO CHICKEN SALAD

1lb.  boneless skinless chicken breasts, cut into strips

1

Tbsp.   plus 1 tsp. hot pepper sauce, divided

1

pkg.  (10 oz.) torn salad greens

2

stalks  celery, sliced

2

 carrots, peeled, sliced

1/2

cup  KRAFT Lite Ranch Dressing

1/4

cup  ATHENOS Crumbled Blue Cheese

HEAT large nonstick skillet on medium-high heat. Add chicken; cook and stir 4 to 5 min. or until done. Stir in 1 Tbsp. hot sauce.

COVER platter with salad greens; top with celery and carrots. Drizzle with dressing.

TOP with chicken, cheese and remaining hot sauce.

Yield: 6 servings

Source: Kraft Foods

Diabetic Stars

J'S APPLE CRISP

6 large Granny Smith apples

juice from half a lemon
1 tbsp cornstarch
1/4 cup Splenda granulated or equivalent of your favorite sweetener

Preheat oven to 375 degrees.
Spray a 9-inch square baking pan with nonstick cooking spray.

Peel, core, and slice apples; toss in the lemon juice.  Add the cornstarch and Splenda; mix together well.  Transfer mixture to the prepared baking pan.

Topping:
1/2 cup cold butter
1/4 cup firmly packed Splenda Brown Sugar Blend
1/2 cup white whole-wheat flour
1/2 cup rolled oats
3/4 tsp cinnamon
dash of salt

Mix the flours, Splenda, salt and cinnamon together.  Using a pastry blender or two knives, cut butter into the mixture until crumbly.  Add the oats.  Using your hands, work the dough until it starts to clump together.  Sprinkle topping over the apple mixture in the pan. 

Bake at 375 degrees for 45 minutes until browned and apples are tender.

Serve with a scoop of sugar-free vanilla frozen yogurt, if desired.

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SPINACH AND ARTICHOKE RIGATONI

3 cups uncooked whole-wheat rigatoni or your favorite low-carb pasta

1 pkg (10-oz) frozen creamed spinach
1 can (14-oz) water-packed artichoke hearts, rinsed, drained, quartered
2 cups shredded part-skim mozzarella cheese, divided
1/4 cup grated Parmesan cheese
1/2 tsp salt
1/4 tsp pepper

Preheat broiler.
Grease a 2-quart broiler-proof casserole dish; set aside.

Prepare both the rigatoni and the spinach according to their package directions. When draining pasta save 1/2 cup of the water. Return pasta to pan.

Stir the artichoke, 1/2 cup of the mozzarella cheese, Parmesan cheese, salt, pepper, and the cooked spinach into the pasta. If desired, use some of the reserved pasta water to thin mixture.

Place the pasta mixture into the prepared baking dish and top with the remaining mozzarella cheese.

Broil dish 4 to 6-inches from the heat for 2 minutes or until the cheese is melted.

Yield: 4 servings
Per serving: 448 calories, 14 g fat (8 g sat), 54 g carbs, 3 g fiber, 28 g protein

Note: The carb count is rather high but so is the protein count. Diabetics should have at least 1/3 as many protein grams and carb grams. This recipe has over half as many protein grams as it does carb grams. The nutritional info is based on the whole-wheat pasta. By using a low-carb pasta you lower the numbers considerably.

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FIESTA CHICKEN DRUMMETTES

1 lb chicken drummettes
4 tsp Mrs. Dash Fiesta Lime Seasoning Blend
1 tbsp olive oil

Preheat oven to 350 degrees.

Lightly brush chicken with the olive oil; sprinkle with the seasoning blend.

Bake 30 minutes or until chicken is cooked through.

Yield: 5 servings of 2 wings