MAPLE MUFFINS

 

2 cups white whole-wheat flour (OR an equivalent amount of your favorite low-carb flour)

1/4 cup packed Splenda Brown Sugar Blend
2 tsp baking powder
1/4 tsp salt
3/4 cup fat-free or low-fat milk
1/4 cup olive oil
1/4 cup unsweetened applesauce
1/2 cup sugar-free maple-flavored syrup
1/4 cup fat-free sour cream
1 large egg
1/2 tsp vanilla extract

Preheat oven to 400 degrees.
Grease or place paper liners into 16 muffin cups; set aside.

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

In a separate bowl, combine the milk, olive oil, applesauce, syrup, sour cream, egg and vanilla; stir into the flour mixture just until moistened. Fill the prepared muffin cups 2/3 full. Make the topping.

Topping:
3 tbsp white whole-wheat flour (Or equivalent of your favorite low-carb flour)
3 tbsp Splenda Granulated
2 tbsp chopped walnuts or pecans
3/4 tsp ground cinnamon
2 tbsp cold unsalted butter

In a small bowl, combine the flour, Splenda, nuts and cinnamon; cut in the butter until crumbly. Sprinkle over the muffin batter and bake at 400 degrees 16-20 minutes until a wooden toothpick inserted in the center comes out clean.

Cool muffins in the pan for 5 minutes then remove to a wire rack to cool completely.

Yield: 16 muffins

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FLANK STEAK WITH HORSERADISH SAUCE

1 (1-lb) beef flank steak
3 tbsp lemon juice
2 tbsp Dijon mustard

2 tbsp Worcestershire sauce

2 garlic cloves, minced
1/8 tsp hot pepper sauce

Using a sharp knife, score the surface of the steak with shallow diagonal cuts at 1-inch intervals, making diamond shapes. Repeat on the other side.

In a large resealable plastic bag, combine the lemon juice, mustard, Worcestershire sauce, garlic, and hot pepper sauce; add the steak. Seal bag and turn to coat meat. Place in the refrigerator at least 8 hours up to overnight. Make the following sauce.

Horseradish Sauce:
1/4 cup fat-free mayonnaise
1/4 cup fat-free sour cream
1 tbsp Dijon mustard
2 green onions, finely chopped
2 tsp prepared horseradish

Combine all sauce ingredients in a small bowl. Cover bowl and refrigerate.

Drain steak and discard the marinade.

Grill the steak, covered, over medium heat for 7-9 minutes per side or until of desired doneness. Thinly slice the steak across the grain and serve with the sauce.

Yield: 4 servings
Per serving of 1/4 of the steak and 2 tbsp sauce: Approximately 225 calories, 10 g fat (5 g sat), 3 g .carbs, 26 g protein

Diabetic Exchange: 4 lean meat

This is my diabetic version of an old recipe from a Reiman Publication.

Note: File Photo of this recipe.

CREAMY BRAISED CHICKEN

6 cups water

1/2 lb pearl onions
1 cup thinly sliced onion
1/2 cup thinly sliced carrot
1/2 cup thinly sliced celery
1 tbsp olive oil
2 tsp butter
6 boneless skinless chicken breast halves
2 1/3 cups reduced-sodium chicken broth
1 tbsp minced fresh parsley
1 tsp salt
1 tsp dried thyme
1/8 tsp pepper
1 bay leaf
3 tbsp white whole-wheat flour (or your favorite low-carb flour)
1/2 cup fat-free evaporated milk
1/2 lb fresh mushrooms, quartered

In a Dutch oven or other large saucepan, bring water to a boil; add pearl onions and boil for 3 minutes. Drain and rinse in cold water; peel and set aside. In the same pan, heat olive oil and saute sliced onion, carrot and celery until tender. Remove the vegetables and set aside.

Add the chicken to the pan and brown on both sides. Remove and keep warm.

Add the broth, parsley, salt, thyme, pepper and bay leaf to the pan. Heat through until cooked down somewhat then add the chicken back into the pan. Place lid on pan and cook on low 5 minutes or until the juices from the chicken run clear. Remove chicken to a serving platter and keep warm.

Combine the flour and milk until smooth and gradually stir into the broth in the pan. Bring to a boil and cook, stirring for 2 minutes or until thickened. Return the vegetables to the pan. Remove from the heat, place lid back on and set aside.

In a nonstick skillet, sauté the pearl onions in the butter until tender; remove and set aside. In the same pan, sauté mushrooms until tender. Add the onions and mushrooms to the serving platter with the chicken. Discard the bay leaf from the sauce; spoon sauce over chicken and vegetables.

Yield: 6 servings
Per serving of 1 chicken breast half and 2/3 cup sauce: 273 calories,18 g carbs, 2 g fiber, 31 g protein
Diabetic Exchanges 3 1/2 lean meat, 1 1/2 vegetable, 1 fat

Note: This is my diabetic-friendly version of an old (15-16 years ago) recipe from a Reiman Publications magazine.

LEMON-ROSEMARY PORK TENDERLOIN

 2 (1 lb each) pork tenderloins

1 medium onion, chopped
2 tbsp olive oil
1 tbsp fresh squeezed lemon juice
1/4 tsp dried rosemary
1/4 tsp dried thyme
1 tsp grated lemon peel
1 garlic clove, minced
1/2 tsp salt
1/2 tsp freshly ground black pepper

Combine the onion through pepper, mixing together well and rub over the tenderloins. Place on a rack in a shallow roasting pan. Bake uncovered at 400 degrees for 45-50 minutes or until a meat thermometer reads 160 degrees. Cover with foil and let stand for 10 minutes before slicing to serve.

Yield: 8 servings
Per serving: 176 calories, 7 g (2 g sat) fat, 74 mg cholesterol, 204 mg sodium, 2 g carbs, 24 g protein
Diabetic exchanges: 3 lean meat

Note: File Photo

CREAMY MAC AND CHEESE

If you are like me, a diabetic who loves macaroni and cheese, maybe this recipe will work for you. By using whole-wheat macaroni, this recipe that has 24 grams carbs -1 gram fiber to 20 grams of protein per serving, becomes workable for most diabetics on an occasional basis. I do not recommend this as an everyday menu item. You can also substitute your favorite low-carb pasta to lower the carb count.

1/3 cup finely chopped onion
3 1/2 cups cooked whole-wheat elbow macaroni
1 3/4 cups shredded reduced-fat cheddar cheese
2 tbsp minced fresh parsley
1/2 cup fat-free evaporated milk
1 3/4 cups low-fat or fat-free cottage cheese
1 tsp Dijon mustard
1/2 tsp salt
1/4 tsp freshly ground black pepper

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

In a microwave-safe bowl, cover and microwave onion on high for 2 minutes or until tender; drain. Add the macaroni, cheddar cheese and parsley.

In a blender or food processor, combine the milk, cottage cheese, mustard, salt and pepper; cover and process until smooth. Stir into the macaroni mixture. Pour into the prepared baking dish and bake at 350 degrees for 20-25 minutes or until lightly browned.

Yield: 8 servings
Per Serving of 2/3 cup: 229 calories, 6 g (4 sat) fat, 19mg cholesterol, 491 mg sodium, 24 g carbs, 20 g protein
Diabetic Exchanges: 2 starch, 1/2 lean meat

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Note: File Photo

HERBED TURKEY BREAST

1 (8 1/2 lbs) bone-in turkey breast

3 tbsp lemon juice, divided
2 tbsp olive oil, divided
2 garlic cloves, minced
1 1/4 tsp salt
1 tsp grated lemon peel
1 tsp dried thyme
3/4 tsp pepper
1/2 tsp rubbed sage

Preheat oven to 350 degrees.

Using your fingers, loosen the skin but leave attached along bottom edge.

In a small bowl, combine 1 tablespoon of the lemon juice, 1 tablespoon of the oil, the garlic and remaining spices; spread under the turkey skin. Combine the remaining lemon juice and oil; set aside.

Place the turkey breast on a rack in a shallow pan and bake, uncovered, at 350 degrees for 2 1/2 to 3 hours or until a meat thermometer reads 170 degrees, basting every 15-20 minutes with the lemon/oil mixture.

Remove from oven and allow to stand for 10 minutes. Remove skin and discard before carving.

Yield: 16 servings
Per serving: Approximately 160 calories, 1 g carbs, 31 g protein
Diabetic Exchanges: 3 lean meat

Note: File Photo

TOSSED GREEK SALAD

Note: This salad makes 12 servings. Cut ingredients in half for 6 servings. This makes a perfect salad for a group or to take to pitch-in luncheons.

12 cups torn romaine lettuce
2 medium tomatoes, cut into wedges
1 medium cucumber, halved, sliced
1/2 medium green bell pepper, thinly sliced
1/2 medium red onion, cut into thin rings
1/2 cup sliced ripe olives
1/2 cup crumbled feta cheese

Combine the above ingredients in a large bowl. Make the dressing and pour over the salad; toss to coat. Serve immediately after adding dressing.

Lemon Dressing:
1/4 cup olive oil
2 tbsp lemon juice
2 tsp Dijon mustard
2 garlic cloves, minced
1/2 tsp sugar
1/2 tsp dried oregano
1/4 tsp salt
1/4 tsp dried thyme
1/8 tsp black pepper

Combine all dressing ingredients in a jar with a tight-fitting lid. Shake vigorously to mix well before pouring over the salad.

Yield: 12 servings
Per serving of 1 1/4 cups: 87 calories, 7 g (2 sat) fat, 196 mg sodium, 6 g carbs (2 g fiber), 2 g protein
Diabetic Exchanges: 1 1/2 fat, 1 vegetable

Note: File Photo

ZUCCHINI CRUST PIZZA

Pizza is one of the foods that raises my blood sugar faster than almost any other. This is a great idea for me and probably for many of you, my fellow diabetics.

3 cups shredded zucchini
3/4 cup egg substitute
1/3 cup white whole-wheat flour
1/4 tsp salt
2 cups shredded part-skim mozzarella cheese
2 small tomatoes (I prefer Roma), thinly sliced
1/2 cup chopped onion
1/2 cup finely chopped or julienned green bell pepper
1 tsp dried oregano
1/2 tsp dried basil
3 tbsp shredded Parmesan cheese

Preheat oven to 450 degrees.
Spray a 12-inch pizza pan with nonstick cooking spray; set aside.

Combine the zucchini and egg substitute in a bowl; mix well. Add the flour and salt, stirring together well. Spread the mixture onto the bottom of the prepared pizza pan. Bake at 450 degrees for 8 minutes; reduce heat to 350 degrees. Remove from the oven and sprinkle the remaining ingredients over the crust. Return to oven and bake 15-20 minutes, or until the onion is tender and the cheese is melted.

Yield: 6 slices
Per slice: 190 calories, 13 g carbs, 2 g fiber, 17 g protein
Diabetic Exchanges: 2 lean meat, 2 vegetables, 1/2 fat

Note: File Photo

HOMEMADE BLUE CHEESE DRESSING

 

1/2 cup fat-free mayonnaise (I use olive oil mayo)

2 tbsp fat-free or 1% milk
1 tbsp lemon juice
1/2 tsp Splenda Granulated (or equivalent of your favorite sweetener)
1/4 tsp garlic powder
1/4 tsp ground mustard
1/2 cup crumbled blue cheese

In a small bowl, combine all ingredients except cheese; blend until smooth. Add the cheese and mix well. Serve over your favorite salad greens. May also be served with chicken wings.

May be kept covered and stored in refrigerator.

Yield: 14 servings
Per serving (2 Tablespoons):
46 calories, 3 g (2 g sat) fat, 253 mg sodium, 3 g carbs, 2 g protein, trace of fiber
Diabetic Exchange: 1 fat

FILE PHOTO

VEGGIE LOADED OMELET

 

1 small onion, chopped

1/4 cup chopped green bell pepper
1 tbsp unsalted butter
1 small zucchini, chopped
3/4 cup chopped tomato
1/4 tsp oregano
1/8 tsp black pepper
1/4 tsp salt
4 large egg whites
1/4 cup water
1/4 tsp cream of tartar
1/4 cup egg substitute
1/2 cup shredded reduced-fat cheddar cheese, divided

In a large nonstick skillet, melt the butter; add the onion and bell pepper and sauté until tender. Add the zucchini, tomato, oregano and black pepper; cook while stirring for 5-8 minutes or until the veggies are tender and most of the liquid is evaporated. Set aside but keep warm.

Preheat oven to 350 degrees.

In a mixing bowl, beat egg whites, water, cream of tartar and salt until stiff peaks form.

Place the egg substitute in another bowl; fold into the egg white mixture. Pour into a 10-inch oven-proof skillet that has been coated with cooking spray. Cook over medium heat for 5 minutes or until the bottom is lightly browned. Bake at 350 degrees for 9-10 minutes or until a knife inserted in the center comes out clean.

Spoon the veggie mixture over one side; sprinkle with half the cheese. Score the middle of the omelet with a sharp knife and fold other half over the veggie filling. Transfer to a warm plate and sprinkle with the remaining cheese.

Cut omelet in half to serve.

Yield: 2 servings
Per serving: 197 calories, 10 g carbs, 2 g fiber, 19 g protein
Diabetic Exchanges: 2 1/2 lean meat, 2 vegetables

CHERRY CRISP

 

1 can Splenda-sweetened cherry pie filling

2 tsp lemon juice
2 tbsp white whole-wheat or garbanzo bean flour
1 1/2 tbsp Splenda Brown Sugar Blend
1/2 tsp ground cinnamon
2 tbsp butter
1/2 cup quick cook oats, raw
2 tbsp chopped pecans or slivered almonds

Preheat oven to 425 degrees.
Lightly grease a 1-quart casserole dish.

Combine pie filling and lemon juice; spoon into the prepared casserole dish.

Combine the flour, Splenda and cinnamon; cut the butter into the mixture using a pastry cutter or two knives until the mixture is crumbly. Stir in the oats and pecans or almonds. Sprinkle over the cherry layer.

Bake at 425 degrees 20-25 minutes until browned and bubbly.

Personal note: Delicious topped with a scoop of sugar-free vanilla ice cream or frozen yogurt.

Note: File Photo

TACO DIP

 1 lb ground beef, browned and well drained (may substitute lean ground turkey)

1 tbsp taco seasoning
1 can refried beans
1 cup salsa (check for sugar content)
1 cup fat-free sour cream or plain Greek yogurt
1 cup shredded Mexican-blend cheese
1/2 cup chopped green onions
1/2 - 3/4 cup black olives (I prefer them chopped)
1 large Roma tomato, diced - optional

In a bowl, combine the ground beef, taco seasoning, and refried beans until combined. Spread mixture over the bottom of a pie plate. Layer the remaining ingredients over the beef/bean mixture. Cover and refrigerate until serving time.

Serve with baked whole-grain tortilla chips or Beanito chips.

NOTE: Remember this is an appetizer not a meal. Eat accordingly and share with others.

This Pillsbury photo is used for reference only - not this exact recipe.

CHICKEN-VEGETABLE-NOODLE SOUP

1 whole chicken

2 cloves garlic
2 celery stalks, diced
2 medium-size carrots, peeled and sliced
1 medium-size onion, chopped
1 medium-size potato, cut into bite-size pieces
1 large tomato, diced
1/2 salsa (sugar-free or low sugar content)
1/8 tsp cumin
1/8 tsp seasoned salt
1 cup dry whole-wheat noodles or your favorite low-carb noodles

In a large saucepan or Dutch oven, boil the chicken in water. When chicken is cooked through, remove from broth, set chicken aside to cool.

Add the garlic, celery, carrots, onion, potato, tomato, salsa, cumin and seasoned salt to the broth. Bring to a boil, lower heat to medium and cook until the vegetables are tender.

While the vegetables cook, skin and debone the chicken.

Add the chicken back into the broth along with the noodles. Bring back to a boil and cook 10-15 minutes until the noodles are tender.

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CHICKEN LO MEIN

When you are craving Chinese food, this recipe is a good one to turn to. It has a very good carb to protein ratio for diabetics. You can lower the carb count even more by substituting your favorite low-carb pasta.

1 tbsp olive oil
2 boneless, skinless chicken breast halves, cut into bite-size pieces
1 garlic clove, minced
1/4 tsp ginger
1/2 cup water
2 tbsp low-sodium soy sauce
1 can (10.5-oz) condensed chicken broth
4-oz uncooked whole-wheat angel hair pasta, broken into thirds
1 pkg (16-oz) frozen broccoli, carrots, and water chestnuts

In a large skillet or wok, over medium-high heat, heat the oil until hot. Add chicken and garlic; cook, stirring, around 5 minutes until chicken is no longer pink in center.

Add the following to the chicken in the skillet; water, ginger, soy sauce and chicken broth. Bring mixture to a boil; stir in the pasta. Add the frozen vegetables and stir gently. Return to a boil. Reduce heat to medium-low; cover and simmer 5 to 8 minutes or until the pasta and veggies are tender, stirring occasionally.

Yield: 4 servings of 1 1/2 cup each.
Per serving: 280 calories, 30 g carbs, 23 g protein
Dietary Exchanges per serving: 1 1/2 carbs, 1 vegetable, 2 1/2 very lean meat, 1 fat

Note: This is a file photo similar to this recipe.

BLACK BEAN TOSTADAS

 1 cup rinsed, drained canned black beans, mashed

2 tsp chili powder

nonstick cooking spray

4 (8-in) corn tortillas

1 cup romaine lettuce leaves

1 cup chopped, seeded tomatoes

1/2 cup chopped onion

1/2 cup plain nonfat Greek yogurt

2 jalapeno peppers, seeded and chopped fine

In a small saucepan, combine the beans and chili powder; cook over medium heat about 5 minutes until heated through. Stir often so mixture does not burn.

Spray a large nonstick skillet lightly with nonstick cooking spray. Heat over medium heat until hot. Sprinkle tortillas with water and place in skillet, one at a time. Cook a few seconds until hot and pliable. Turn once during cooking.

Spread the beans over the tortillas and top with the remaining ingredients. Garnish each with a sprig of cilantro, if desired.

Serve immediately.

Yield: 4 servings

Per serving: 146 calories, 466 mg sodium, 29 g carbs, 9 g protein

Diabetic Exchanges: 1 1/2 starch, 1 1/2 vegetable

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PECAN CHEESE BALL

 

1 jar (16-oz) Cheez Whiz

1 brick (8-oz) fat-free cream cheese, softened
4-oz shredded mild reduced-fat cheddar cheese
1 cup finely chopped pecans
1 small onion, finely chopped
1 tsp Worcestershire sauce
Additional chopped pecans to roll cheese ball in

In a bowl, mix until well blended. Roll into a ball, cover and chill until serving time. Right before serving, roll in more chopped pecans.

Serve with an assortment of whole-grain or low-carb crackers. May also be served with celery sticks.

Note: File Photo

DIABETIC-FRIENDLY HOT SPICY BEVERAGE

 1 cup dried sugar-free orange-flavored breakfast drink mix

1/2 cup dried sugar-free iced tea mix
1/4 cup dried sugar-free lemonade drink mix
3/4 tsp ground cinnamon
1 tbsp whole cloves
peel of one orange
peel of one lemon
2 gallons water
Cinnamon sticks for stirrers, optional

Combine all ingredients, except cinnamon sticks, in a large pot or a slow cooker. Stir together well and bring slowly to a boil, turn down to simmer. Serve directly from pot after removing the peels and cloves. Add a cinnamon stick to the mug, if desired.

FILE PHOTO