DOWN HOME CHICKEN 'N' BISCUITS CASSEROLE

Most diabetics (who have controlled blood sugar) can enjoy this old-fashion type chicken and biscuits casserole once in awhile. Remember, one of the most important things for a diabetic is quantity, This recipe makes eight servings. A diabetic should only have one servings. This casserole contains meat, vegetables, dairy and bread. No need to add more items to your meal.

1 medium onion, chopped
2 tsp olive or coconut oil
1/4 cup white whole-wheat flour (Or use almond flour)

1/2 tsp dried basil
1//2 tsp dried thyme
1/4 tsp black pepper
2 1/2 cups fat-free milk
1 tbsp Worcestershire sauce
1 pkg (16-oz) frozen mixed vegetables
2 cups cubed cooked chicken
2 tbsp grated Parmesan cheese

Sauté onion in the oil in a saucepan until tender. Stir in the flour, basil, thyme, and pepper until well blended. Gradually stir in the milk and Worcestershire sauce until mixture is smooth. Bring to a boil and boil 2 minutes. Stir in the vegetables, chicken, and cheese; reduce heat to low while you make the biscuits.

Preheat oven to 375 degrees.
Grease an oblong 2 1/2-quart baking dish; set aside.

Biscuits:
3/4 cup white whole-wheat flour (I recommend this flour. If you have an alternative that works good for you, by all means use it.)
1/4 cup all-purpose flour (Or almond flour)
1 tbsp Splenda Granulated
1 1/2 tsp baking powder
1/4 tsp salt
1/3 cup fat-free milk
3 tbsp olive oil
1 tbsp minced fresh parsley

Combine flours, Splenda, baking powder, and salt in a bowl. In a separate small bowl, combine milk, oil and parsley; stir into the flour mixture just until combined.

Transfer the hot chicken mixture to the prepared baking dish. Drop biscuit dough by rounded tablespoonfuls, making 8 biscuits, onto the hot chicken mixture.

Bake at 375 degrees for 30 to 40 minutes until biscuits are lightly browned and chicken mixture is bubbly.

Yield: 8 servings
Per serving: Approximately 240 calories, 30 g carbs to 13 g protein.
Diabetic exchanges: 2 starch, 1 meat, 1/2 fat

Note: File Photo

APPLESAUCE-CINNAMON DROP DOUGHNUTS

Do you ever long for a doughnut? If so, and your diabetes is under control, give this drop doughnut recipe a try.

3 tbsp unsalted butter, softened
3/4 cup Splenda Granulated (Or equivalent amount of your favorite sugar substitute)
3 large eggs
1 cup unsweetened applesauce
1 tsp vanilla extract
4 1/2 cups white whole-wheat flour
3 1/2 tsp baking powder
1 tsp salt
1 tsp cinnamon

1/4 tsp ground nutmeg
1/4 cup low-fat milk
Canola oil for deep frying
Additional Splenda for rolling, optional

In a large mixing bowl, cream the butter and Splenda; add eggs, one at a time, beating after each. Beat in the applesauce and vanilla.

Combine the flours, baking powder, salt, cinnamon and nutmeg; add to above mixture alternately with the milk (this is a thick batter).

Heat oil to 375 degrees in a deep-fryer or deep pan. Drop batter into hot oil a few teaspoonfuls at a time. Using a slotted spoon, turn and fry until golden brown, approximately 1 minute per side. Remove to paper toweling to drain. Place additional Splenda in a small bowl and roll warm doughnuts, if desired.

Yield: Approximately 5 dozen

Note: File Photo

I have had this recipe for years. I believe this is my diabetic version of a recipe I had from an old TOH magazine.

BRAISED SHORT RIBS

 

6 tbsp water
6 tbsp olive or coconut oil, divided
4 tsp Dijon mustard
4 tsp cider vinegar
4 tsp dried basil
4 tsp dried thyme
1 tbsp dried rosemary, crushed
1/4 tsp black pepper
6 to 8 (1 1/2 lbs) beef short ribs
1 can (8-oz) tomato sauce

In a small bowl, combine water, 2 tablespoons of the oil, mustard, vinegar and seasonings; mix together well. Set aside half of this marinade.

Place ribs in a large resealable plastic bag. Pour the remaining half of the marinade over the ribs, seal bag tightly and turn to coat ribs. Refrigerate for several hours.

Drain and discard the marinade from ribs

Heat the remaining 4 tablespoons of oil in a skillet and add the ribs; cook until browned. Transfer ribs to a 1-quart baking dish that has been sprayed with olive oil cooking spray.

Combine the reserved marinade with the tomato sauce; pour over the ribs. Cover and bake at 350 degrees for 1 1/2 hours or until ribs are tender.

Yield: 2 to 3 servings

Note: File Photo

Diabetics should probably leave off the mashed potatoes! 😞

GRANOLA SUNDAES

 

1 cup quick oats

1/4 cup Splenda Brown Sugar Blend or your an equivalent of your favorite brown sugar alternative
1/4 cup chopped almonds
1/4 cup natural peanut butter
1/4 cup butter, softened
No sugar added ice cream or frozen yogurt

In a small bowl, combine the oats, Splenda and almonds. Stir in the peanut butter and butter until the mixture forms coarse crumbs. Sprinkle over ice cream in your serving bowl.

Yield: 2 cups topping

file photo

Note: This is a dessert and should be treated as such.

CHIVE-CHEDDER CORNBREAD

I love cornbread! Actually it is one of my favorite foods. As all you diabetics know, cornbread is not one of our "best" foods to eat. Here is an old recipe that I reworked to make it more diabetic-friendly. Reminder: This is a bread, not a meal; eat accordingly. Only you know your body and what it is capable of handling. If you can't handle this, leave it for those who can and move on.

1 cup cornmeal
1 cup white whole-wheat flour
1/4 cup Splenda Granulated
4 tsp baking powder
2 eggs
1 cup milk
1/4 cup olive oil
1 cup low-fat shredded cheddar cheese
3 tbsp minced chives

Preheat oven to 400 degrees.
Grease a 9 x 13-inch baking pan; set aside.

In a large bowl, combine the cornmeal, flour, Splenda, and baking powder.

In another bowl, whisk the eggs, milk, and oil. Stir into the dry ingredients just until moistened. Gently fold in the cheese and chives. Pour into the prepared baking pan and bake at 400 degrees 18 minutes or until golden brown.

Yield: 15 servings

Note: This recipe is easily halved for a lesser quantity. I like to make the full recipe so I can refrigerate some then warm it in the microwave later.

Note: File Photo

LASAGNA WITH TURKEY SAUSAGE

This recipe makes lasagna acceptable for a diabetic's diet. Remember to control your portion size! And leave off the garlic bread. This recipe as is has almost equal carbs and proteins, that is good for diabetics.

9 uncooked whole-wheat lasagna noodles (or your favorite low-carb)
1 carton (15-oz) ricotta cheese
1 tbsp spoon dried basil
1 egg, beaten
16-oz shredded low-fat mozzarella cheese, divided
1 lb Italian turkey sausage, cooked, crumbled, drained
1 cup finely chopped red bell pepper
5 cups low-sugar or sugar-free spaghetti sauce (yes, it is available)
1 tbsp fresh parsley for garnish, if desired

Cook noodles according to package directions; drain.

While noodles cook, preheat oven to 350 degrees. In a medium bowl, combine ricotta cheese, basil, egg and 1 cup of the mozzarella; mix together well.

In a small bowl, combine the sausage and bell pepper. Spread 1/2 cup of the spaghetti sauce in the bottom of an ungreased 9 x 13-inch baking dish. Top with 3 of the cooked noodles. Spread 1 1/2 cups of the spaghetti sauce over the noodles. Top with half the ricotta mixture then half the sausage/pepper mixture. Sprinkle with 1 1/2 cups of the mozzarella cheese. Top with 3 noodles, 1 1/2 cups spaghetti sauce, remaining ricotta mixture, remaining sausage mixture, 3 noodles then remaining spaghetti sauce. Cover tightly with foil. Bake at 350 degrees for 50 minutes. Uncover dish; sprinkle with remaining mozzarella cheese. Cover and bake an additional 15 minutes or until hot and bubbly. Uncover and let stand 15 minutes. Sprinkle with parsley before serving, if desired.Yield: 12 servingsPer serving: 380 calories, 25 g total carbs, 2 g sugar, 24 g protein

Note: File Photo

CRUNCHY BAKED CHICKEN BREASTS

 

4 skinless boneless chicken breast halves

1 1/2 cup corn flakes
3/4 tsp poultry seasoning
1/2 tsp paprika
1/2 tsp salt
1/4 tsp black pepper
1/4 cup fat-free milk
2 tbsp olive oil

Preheat oven to 400 degrees.
Spray an 8-inch square baking pan with nonstick olive or canola oil spray; set aside.

Place cornflakes in a gallon-size zip-top baggie and crush with a rolling pin. Add the poultry seasoning, paprika,salt and pepper to the cornflakes and shake well to distribute the spices throughout; set aside.

Pour milk into a shallow dish; dip chicken in the milk then place in the baggie. Shake until coated; remove from baggie and place in the prepared pan. Drizzle the olive oil over the chicken and bake at 400 degrees for 20 minutes or until juices run clear.

Yield: 4 servings

Note: File Photo

PICANTE BROCCOLI CHICKEN SALAD

I got this recipe in 2001 from a Country Cooking TOH book. It is from a lady in Montana. For diabetics, I recommend using only whole-grain tortillas or your favorite low carb tortillas.

1/2 cup mayonnaise (I use olive oil mayo and recommend all diabetics do the same)
1/4 cup picante sauce
1 garlic clove, minced
1/2 to 1 tsp chili powder
2 cups cubed cooked chicken
2 cups broccoli florets
1 cup diced fresh tomato
1/2 cup shredded cheddar cheese (I use low-fat)
1/2 cup chopped onion
1/4 cup julienned green bell pepper
1/4 cup julienned red bell pepper
Flour tortillas (see above note), warmed

In a large bowl, combine first four ingredients; mix well. Add remaining ingredients; toss to coat. Refrigerate at least 30 minutes before serving. Serve with the warm tortillas.

Yield: 6 to 8 servings

file photo

Note: File Photo

CARAMEL APPLE SALAD

Note: This is for diabetics whose blood sugar is controlled. And as always, eat this type of food with a lean protein source.

3 cup chopped (bite-size) apples

1 can (8-oz) crushed pineapple in its own juice
3/4 cup miniature marshmallows
1 cup chopped pecans or walnuts
1 box (4-serving size) sugar-free instant butterscotch pudding mix
1 (8-oz) carton sugar-free whipped topping, thawed

Gently combine all ingredients together and refrigerate at least an hour before serving.

Yield: 6-8 servings

Note: File Photo

BANANA-WALNUT MUFFINS

 

I enjoy making these muffins. They are easy, good and healthy.

1 cup Splenda Granulated
1/4 cup unsweetened applesauce
1/4 cup canola or coconut oil
2 eggs
2 cups white whole-wheat flour
1 tsp baking soda
pinch of salt
3 large or 4 small/medium very ripe bananas
1/2 cup chopped walnuts

Preheat oven to 325 degrees.
Grease 12 to 15 muffin cups; set aside.

Cream the Splenda, applesauce and oil; stir in the eggs and bananas. Add the flour, baking soda, and salt. Mix to moisten dry ingredients. Stir in the walnuts.

Divide batter evenly between the muffin cups. I usually make 15 with this recipe. That is what I consider the right size for a diabetic.

Bake at 325 for approximately 20 minutes or until a wooden toothpick inserted in the center comes out clean.

Note: The ones pictured are ones I have made. I sprinkled a little streusel over them. It was Splenda, flour, and a little butter cut in.

PEACH CAKE

 2 cans sliced Splenda sweetened peaches or a comparable amount of fresh peaches

1/2 cup almond flour
1 1/2 cups white whole-wheat flour
2 cups Splenda Granulated
2 tsp baking soda

Preheat oven to 350 degrees.

Drain peaches and mash with a fork. Add the remaining ingredients and mix together well.

Spray a 9 x 13-inch baking pan with nonstick olive oil cooking spray. Pour batter into pan and bake at 350 degrees for 35 minutes. When cooled, cover cake with the following icing.

Icing:
3/4 cup Splenda
3/4 regular-size can of fat-free evaporated milk
1 stick no-salt-added butter
1 1/4 cup unsweetened coconut
1 cup chopped pecans

In a saucepan, bring the Splenda, milk, and butter to a boil. Remove from heat and stir in the coconut and nuts. Spread over the cooled cake.

Cut into 20 squares to serve.

Note: File Photo

NOTE: This is a dessert and should be used for special occasions. Make this for large gatherings so you can share dessert with family and/or friends. That way you can enjoy one piece with others and not be tempted to over-indulge. Quantity is a big key for diabetic eating, especially desserts.

COLORFUL OVEN VEGETABLES

 

1/3 cup butter*
1/2 tsp dried thyme
1/4 tsp salt
1/4 tsp freshly ground black pepper
3 cups cauliflowerets
2 cups broccoli florets
6 medium carrots, julienned
3 small onions, quartered

Place butter in a shallow 3-qt baking dish; place in a 400 degree oven for 5 minutes or until melted. Stir the salt, pepper and thyme into the melted butter.

Add the vegetables to the butter mixture and toss to coat well. Cover and bake for 25-30 minutes or until crisp tender.

*For a healthier dish, use a flavored olive oil instead of the butter. There are many delicious flavors available.

Note: If using frozen vegetables, baking time will be less.

Yield: 12 servings

Note: File Photo

FAY'S SWEET POTATO CASSEROLE FOR DIABETICS

 Diabetics do not have to skip the sweet potato casserole, they just have to make it a little differently.

4 cups mashed sweet potatoes (cook your own to avoid the sugary canned ones)

2 eggs, beaten

1 cup Splenda Granular (or an equivalent amount of your favorite sugar substitute)

1/2 cup unsalted butter

1 tsp vanilla extract

1/3 cup low-fat evaporated milk

Topping:

1/4 cup Splenda Brown Sugar Blend

1/4 cup white whole wheat flour or almond flour

2 1/2 cups unsalted butter

1/2 cup chopped pecans

Combine mashed sweet potatoes, eggs, Splenda, butter, and milk; pour into a greased casserole dish.

Combine the Splenda Brown Sugar Blend and flour; cut in butter until mixture is crumbly. Stir in the pecans and sprinkle over the sweet potato mixture.

Bake at 350 degrees 30-35 minutes until browned and bubbly.

Remember, quantity is key for diabetics. One serving per meal.

file photo

ONION PARTY DIP

1 packet dry onion soup mix

1 cup plain Greek yogurt

2 garlic cloves, crushed

1 tbsp low-fat milk

salt and freshly ground pepper to taste

1 tsp lemon juice

2 tbsp chopped chives + extra for garnish, if desired

Combine all ingredients in a bowl; stir with a wooden spoon or silicone spatula until well blended. Allow to stand about 3 hours before serving so the dip will thicken.

Note: File Photo

CABBAGE PATCH STEW

 1 1/2 lbs lean ground beef or ground turkey

4 celery ribs, sliced
1 medium onion, chopped
7 cups chopped cabbage
2 cans (16-oz each) kidney beans, rinsed and drained
1 can (28-oz) diced tomatoes, undrained
3 cups beef broth
1 can (15-oz) tomato sauce
2 medium carrots, chopped
1/2 tsp Splenda Granulated (Or an equivalent amount of your favorite sugar substitute)
Freshly ground black pepper, to taste

Cook the ground beef, celery and onion in a Dutch oven over medium heat until meat is browned and the veggies are tender: drain. Add the remaining ingredients and bring to a boil. Reduce the heat, cover, and simmer for approximately 1 hour until cabbage is tender.

Yield: 14 1-cup servings
Per serving: Approximately 170 calories, 16 g carbs, 15 g protein
Diabetic exchange: 1 1/2 meats, 1 starch

Note: File Photo

This is one of my old 1990s recipes from TOH.

APPLE-MAPLE COOKIES

 

1/4 butter
1/4 cup coconut oil
1/2 cup plain Greek yogurt
1 cup peeled and shredded Granny Smith apple
2 large eggs
1 tsp maple flavoring
1/2 tsp vanilla extract
2 cups white whole wheat flour or your favorite low-carb substitute
2 tbsp + 2 tsp Splenda Brown Sugar Blend
1/2 tsp baking soda
1/2 tsp baking powder
1/2 cup chopped walnuts, optional but recommended as they are healthy for diabetics

Preheat oven to 375 degrees.
Line 2 cookie sheets with parchment paper; set aside.

In a large mixing bowl, combine the butter, oil, yogurt, apple, eggs, flavoring, and extract.

In another bowl, combine the flour, Splenda, baking soda, baking powder; add to the apple mixture along with the walnuts and mix together well.

Drop by heaping tablespoonfuls onto the prepared cookie sheets. Bake at 375 degrees for 9-10 minutes or until lightly browned. Remove to wire racks to cool.

After completely cooled, cookies may be stored in an airtight container.

Yield: About 4 dozen cookies.

NOTE:  Cookies are a special treat. Only a couple per day. Share the remaining or freeze 2 cookies per ziptop bag then place the bags inside a gallon bag. Remove 1 bag at a time as needed. This will keep you from over-indulging.

Note: File Photo

PECAN GREEN BEANS

 Remember nuts are good for diabetics.

3 cups cut fresh green beans

Water
4 tbsp chopped pecans
Sprinkle dried onion flakes, optional
2 tbsp unsalted butter
1/2 tsp salt
1/4 tsp freshly ground black pepper

Place the beans and onion flakes, if using, in a saucepan and cover with water; bring to a boil. Cook uncovered approximately 10 minutes until crisp tender.

While the beans cook, saute the pecans in the butter 3 to 4 minutes until golden brown. Drain beans and add to the skillet. Sprinkle with the salt and pepper; toss to coat.

Yield: 4 servings

file photo

Note: File Photo

EGGPLANT PARMESAN

1 small eggplant, unpeeled, cut into 1/2-inch thick slices

3/4 cup tomato sauce
1 small onion, peeled and sliced
1 small bell pepper, seeded and sliced
1 can (4-oz) sliced mushrooms, drained
Garlic salt to taste (Better to use garlic powder and omit the salt)
Freshly ground black pepper to taste
1/8 tsp oregano
1/8 tsp basil
3-oz part-skim shredded mozzarella cheese
1 tbsp grated Parmesan cheese

Preheat oven to 400 degrees.

Bake eggplant slices, uncovered, in a single layer on a nonstick baking sheet 15-20 minutes or until soft.

Meanwhile in a small saucepan, combine tomato sauce, onion, bell pepper, mushrooms, garlic salt, pepper, oregano, and basil; simmer 15 minutes.

Spray a casserole dish with nonstick cooking spray and place half the eggplant slices over the bottom. Pour half the tomato sauce mixture over the eggplant and sprinkle with half the cheeses. Repeat the layers with the remaining ingredients.

Bake uncovered at 350 degrees for 30 minutes. Before serving, garnish if desired.

Yield: 4 servings

Note: This is a file photo.

BLUEBERRY BUCKLE COFFEECAKE

 Streusel Topping:

1/3 cup Splenda Granulated
1/2 cup white whole-wheat flour
1 tsp ground cinnamon
dash of salt
1/4 cup butter

Cake:
1 1/2 cups white whole-wheat flour
1/2 cup garbanzo bean flour
2 tsp baking powder
3/4 tsp salt
3/4 cup Splenda Granulated
1/4 cup olive or coconut oil
1 egg (large)
1 tsp vanilla extract
1/2 cup low-fat milk
2 cups fresh or frozen (unsweetened) blueberries

Preheat oven to 375 degrees.
Lightly grease a 9-inch square baking pan; set aside.

Make the topping by combining the Splenda, flour, cinnamon and salt; cut in butter using 2 knives or your fingers until crumbly. Set aside.

In a medium-size mixing bowl, combine the flours, baking powder and salt.

In a large mixing bowl, beat the Splenda, oil, egg and vanilla until blended. Alternately add the flour mixture and the milk, ending with flour mixture, to the egg mixture until well blended. Gently stir in the blueberries just until combined.

Pour the batter into the prepared pan. Sprinkle the topping evenly over the batter.

Bake 40 to 45 minutes or until a wooden toothpick inserted in the center comes out clean.

Cool in the pan 10 minutes. May be served from the pan or removed to a serving platter.

Cut into 16 squares for serving.

Note: Picture Credit to King Arthur Flour

Note: This is a coffeecake I made diabetic-friendly based on a KAF recipe.

CREAMY BROCCOLI-BACON BAKE

6 cups small broccoli florets

2 carrots, sliced
8-oz cream low-fat cream cheese spread*
2 tbsp milk
1 tsp garlic powder
2 green onions, sliced
3/4 cup low-fat shredded cheddar cheese
4 slices bacon, cooked and crumbled

Preheat oven to 425 degrees.

Drop broccoli and carrots into a pan of boiling water; cook until crisp tender, about 3 minutes. Drain, reserving 1/4 cup of the cooking water.

Meanwhile, combine the cream cheese spread, milk, and garlic powder together until blended.

Return drained broccoli/carrots to saucepan and stir in the cream cheese mixture and onions. Add some of the reserved water if needed to coat all the vegetables.

Spray a 2-quart casserole dish with nonstick cooking spray and transfer broccoli mixture to the dish. Sprinkle the shredded cheese and bacon over the top. Cover the casserole and bake approximately 25 minutes or until heated through. Remove cover for the last 5 minutes of cooking.

Yield: 8 servings
*I recommend using 1/2 to 3/4 this amount for diabetics.
Note: This is a Kraft recipe I have changed to make it diabetic-friendly.

Note: File Photo

CHERRY PIE BARS

3 cups white whole wheat flour (or your favorite low-carb substitute)
3/4 cup Splenda Granulated

1/2 tsp salt
1 1/2 cups cold butter, cut into slices or cubed (do not substitute margarine)
3 cups Splenda-sweetened cherry pie filling
1 cup chopped pecans
1 cup "fake" powdered sugar* or Swerve Powdered Sugar product
4 to 5 tsp low-fat milk
1/4 tsp almond extract

Preheat oven to 350 degrees.
Line bottom and sides of a 9 x 13-inch baking pan with heavy-duty aluminum foil allowing it to extend over the sides by a couple of inches. Lightly grease the foil or spray lightly with nonstick cooking spray; set aside.

In a food processor, pulse the flour, Splenda and salt until combined. Add butter; pulse until crumbly. Reserve 1 cup of this mixture and press the remaining onto the bottom of the prepared pan. 

Bake at 350 degrees until lightly browned, 25 to 30 minutes. Remove from oven.

Spread the cherry pie filling over the crust.

Add the pecans to the reserved flour mixture and toss to combine. Sprinkle evenly over the pie filling.

Bake at 350 degrees until golden brown, approximately 40 to 45 minutes. Remove from oven and cool in the pan for 1 hour. Using the foil sides, gently lift bars from the pan to a flat surface.

Stir together the fake powdered sugar, 4 teaspoons of the milk and the almond extract. Add additional milk if needed to reach a drizzle consistency. Drizzle over the top of the pecan mixture.

Cut into 48 bars for serving.
*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: This is a dessert and should be treated as such. Only 1 bar per day. This is a good recipe to make when having company, to take to pitch-ins, etc. That way you can have some dessert with everyone else and not be tempted to over-indulge!

Note: File Photo

EASY CHOCOLATE CHIP COOKIES

1 cup all-purpose flour**

1 1/4 cups white whole-wheat flour
1 tsp baking soda
1 tsp salt
1/2 cup unsweetened applesauce
1/4 cup ground flaxseed
1/4 cup coconut oil
1/2 cup Splenda Granulated
1/4 cup Splenda Brown Sugar Blend
1 tsp vanilla extract
2 eggs
1 pkg sugar-free chocolate chips
1/2 cup chopped pecans*, optional

Preheat oven to 375 degrees.
Line cookie sheets with parchment paper; set aside.

In a small bowl, combine the flours, baking soda and salt; set aside.

Using an electric mixture at medium speed, blend the applesauce, flaxseed, coconut oil, both Splenda products and the vanilla extract just until blended. Add the eggs, one at a time, mix well. Gradually add the flour mixture, beating until blended. Stir in the chocolate chips and the pecans, if using.

Spoon rounded tablespoonfuls of the dough onto the prepared cookie sheets. Bake at 375 for 9 to 11 minutes or until lightly browned. Cool on wire racks.

Yield: Approximately 3 dozen.

*I always use nuts in my cookies, if possible, as they are a great addition to a diabetic diet.
**I usually use 2 1/4 cups white whole-wheat flour and omit the all-purpose. Sometimes I substitute 1 cup garbanzo bean flour for the all-purpose. I eliminated refined grains from my kitchen about twelve years ago so I never use all-purpose flour for anything.

CRANBERRY AND APPLE RELISH

When you start thinking of something different to go with your lean meats such as turkey, chicken, pork, etc, give this relish a try.

1 bag (12-oz) fresh cranberries

1 cup Splenda Granulated
1 cup water
3 tbsp orange juice concentrate
1 medium apple, peeled, cored and diced
1/3 cup golden raisins

Place cranberries, Splenda, water, and orange juice.in a medium saucepan. Bring mixture to a boil and boil for 3 to 4 minutes or until the berries start to thicken and the water has been reduced by half.

Remove from pan and place in a medium bowl. Cover and refrigerate 2 to 3 hours overnight.

Add diced apple and half the raisins to cranberries; stir well. Refrigerate until ready to serve then just before serving sprinkle the remaining raisins (I omit as I don't like raisins) over the relish as a garnish.

Served chilled with meats such as poultry, pork, etc.

Yield: 20 servings
Per serving: 25 calories, 6g carbs, 0 protein

Note: File Photo

Boston Baked Beans

4 cans (15-oz each) navy beans, drained, reserve 1 1/4 cups of the liquid

1/2 lb bacon, chopped
1 medium onion, chopped
1/4 cup prepared mustard
1/3 cup Splenda Granulated
2 tbsp molasses

Preheat oven to 350 degrees.

Fry bacon until browned. Remove with a slotted spoon and save half the bacon fat.

Add the onion to the skillet in the reserved bacon fat; cook until translucent.

Combine all ingredients into a 3-qt baking dish and bake at 350 degrees 45 minutes.

Yield: 18 servings
Per serving: 140 calories (25 calories from fat), 9g protein, 21g carbs
Dietary Exchanges: 1 1/2 starches and 1 lean meat

Note: File Photo