YELLOW LAYER CAKE

Even diabetics want a piece of cake once in awhile or for special occasions. Since we are heading into the Christmas and New Year's holidays here is a cake most diabetics can have a piece of occasionally.  If your blood sugar is out of control I'm afraid you may need to skip desserts but for the diabetic whose blood sugar is controlled you make and share. One piece for you and the rest for family and friends.

1 cup Splenda Sugar Blend*
1 cup cake flour
2 cups white whole wheat flour
2 tsp baking powder
1/2 tsp baking soda
1/2 cup butter, softened
1/4 cup unsweetened applesauce
1 1/4 cups low-fat buttermilk, divided
4 egg yolks
2 tsp vanilla extract

Preheat oven to 350 degrees.
Lightly grease and flour 2 8-inch round cake pans; set aside.

Mix Splenda, flours, baking powder, and baking soda together in a medium bowl. Stir until well blended.

In a another bowl, cut butter into chunks; add applesauce. Add to the flour mixture and mix on medium speed of electric mixer 1 minute or until crumbly in appearance. Add 1/4 cup of the buttermilk and mix at low speed until blended.

In a small bowl, blend the remaining cup of buttermilk with the egg yolks and vanilla; add half the mixture to the batter. Mix at medium-high speed until well blended. Scrape down sides of bowl; add remaining milk mixture. Mix until well blended. Scrape down sides of bowl and mix again if necessary to remove lumps.

Divide the batter evenly between the two prepared cake pans.

Bake at 350 degrees for 35-40 minutes or until a wooden toothpick inserted into the centers comes out clean.

Cool in pans on a wire rack 15 minutes before removing from pans.

Frost cooled cakes as desired with a sugar-free frosting.

*If you have trouble controlling your blood sugar, use Splenda Granulated instead of the blend. Your cake will not be as tall but it will be better for you.

Note: File Photo

TURNIP GREENS

 

3/4 lb lean salt pork or bacon, diced

4 1/2 lbs fresh turnip greens, trimmed
1 1/2 cups water
1 large onion, chopped
1 tsp Splenda Granulated
1/2 tsp freshly ground black pepper

In a Dutch oven, fry the salt pork or bacon just until cooked thoroughly; drain, reserving the drippings. Return the meat and 2 tablespoons of the drippings to the pan.

Stir the remaining ingredients into the pan and bring to a boil. Reduce the heat, cover and simmer 45 minutes or until the greens are tender.

Yield: 8-10 servings

Variation: You can substitute fresh spinach for the turnip greens. Reduce the cooking time to 10 minutes or until tender.

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TORTILLA DESSERT CUPS

3 tbsp Splenda Granulated

2 tsp ground cinnamon
10 (6-inch) whole-wheat tortillas
nonstick cooking spray
1 brick (8-oz) low-fat cream cheese
1 cup cold fat-free milk
1 pkg (4-serving size) white chocolate Or vanilla sugar-free pudding mix
2 cups sugar-free frozen whipped topping, thawed
1/4 cup sugar-free chocolate chips, melted

Preheat oven to 350 degrees.

Combine the Splenda and cinnamon in a small bowl.

Coat 1 side of each tortilla with nonstick cooking spray. Sprinkle the sprayed sides with half the Splenda/cinnamon mixture. Turn tortillas over and repeat the process on the second side. Cut each tortilla into 4 wedges.

To form the dessert cups, place the rounded edge of a wedge in the bottom of a muffin cup; shape to fit. Place a second wedge in the muffin cup allowing bottom and sides to overlap the first wedge and the points opposite each other. Repeat process until you have 20 dessert cups.

Bake cups at 350 degrees for 10 minutes or until crisp and lightly browned. Allow to cool completely in the pans.

To make the filling, beat cream cheese in a mixer bowl just until smooth.

In a separate bowl, whisk the milk and pudding mix for 2 minutes or until thickened; add to the cream cheese and beat on low speed until blended. Fold in the whipped topping. Cover and chill for 1 hour.

Carefully remove the cups from the pan. Pipe or spoon about 3 tablespoons of filling mixture into each cup. Drizzle the melted chocolate over over the filling.

Refrigerate 5 minutes to set before serving. Store leftovers in the refrigerator.

Yield 20 servings of 1 cup.
Per serving: Approximately 130 calories, 4 g fat (2 g sat), 19 g carbs, 4 grams protein
Diabetic Exchange: 1 1/2 starch

Note: File Photo

HAPPY THANKSGIVING

 

EASY BEEF GOULASH

 

1 1/2 cups uncooked whole-grain spiral pasta (or your favorite low-carb pasta)

1 lb boneless beef sirloin, cut into 1/8-inch strips
1 tbsp olive or canola oil
1 medium onion, chopped
1 medium green bell pepper, chopped
1 can (14.5-oz) diced tomatoes, do not drain
1 1/2 cups water
1 cup reduced-sodium beef broth
1 1/2 tsp red wine vinegar OR cider vinegar
2 tsp paprika
1 tsp Splenda Granulated
1/2 tsp salt, optional
1/4 tsp caraway seeds
1/4 tsp black pepper
2 tbsp white whole-wheat flour
1/4 cup cold water

Cook pasta according to the package directions.

While the pasta cooks, stir-fry the beef in a large nonstick skillet about 5 minutes or until browned. Add the onion and bell pepper, cooing and stirring for a couple of minutes. Stir in the tomatoes with their juice, water, broth, vinegar, paprika, Splenda, salt, caraway seeds, and black pepper. Bring to a boil. Reduce heat, cover and simmer 15 minutes.

In a small bowl, combine the flour and cold water, stirring until smooth; stir into the skillet.

Bring mixture to a boil and cook, stirring, two minutes or until thickened.

Drain the pasta and stir into the beef mixture.

Yield: 6 servings
Per serving of 1 cup: Approximately 270 calories, 7 g (2 g sat) fat, 29 g carbs, 2+ fiber, 22 g protein
Diabetic exchanges: 2 starch, 2 lean meat

Note: File Photo

CREOLE CATFISH WITH YOGURT SAUCE

 4 (4-oz each) catfish fillets

3 tbsp plain Greek yogurt
2 tbsp finely chopped onion
1 tbsp olive oil mayonnaise
1 tbsp Dijon mustard
1 tbsp ketchup
1/2 tsp dried thyme
1/4 tsp grated lemon peel
1 tsp paprika
1/2 tsp onion powder
1/4 tsp salt
1/8 tsp cayenne pepper
4 lemon wedges for serving

In a bowl, make a yogurt sauce by combining the yogurt, onion, mayonnaise, mustard, ketchup, thyme, and lemon peel. Cover sauce and refrigerate until serving time.

In a small bowl, combine the paprika, onion powder, salt, and cayenne pepper; rub mixture over both sides of the fish fillets.

Grill fish, covered, in a grill basket sprayed with nonstick cooking spray over medium-hot heat OR broil 6-inches from the heat for 5 to 6 minutes per side or until the fish flakes easily with a fork.

Serve with the yogurt sauce and lemon wedges.

Yield: 4 servings
Per serving of 1 fillet with 1 tablespoon of sauce: Approximately 180 calories, 9 g (2 g sat) fat, 5 g carbs, 1 g fiber, 19 g protein
Diabetic Exchanges: 3 lean meat, 1/2 fat

Note: File Photo

BROCCOLI FRITTERS

 1 bunch broccoli, cut into florets

.2 lightly beaten eggs
2 lightly beaten egg whites
1/3 cup grated Parmesan cheese
2 tbsp flour
1/2 tsp salt, (optional, I suggest you omit)
1/2 tsp garlic powder
1/2 tsp black pepper
2 tbsp canola oil
salsa for serving, optional
sour cream for serving, optional

Steam broccoli 3 to 4 minutes in a steamer basket until tender; coarsely chop and set aside.

In a large bowl, combine the eggs, egg whites, Parmesan cheese, flour, salt, garlic powder and pepper. Once combine, stir in the broccoli.

Heat 1 tablespoon of the canola oil in a large nonstick skillet over medium heat. Drop the broccoli batter by 2 heaping tablespoonfuls into the hot oil and press to flatten. Cook, in batches, for 3 to 4 minutes on each side or until fritters are a golden brown; add remaining oil as needed. Drain the fritters on paper towels.

Serve as a side dish with meats or serve as appetizer/snacks with salsa and/or sour cream.

Yield: 6 servings of 2 fritters

Per serving (without salsa or sour cream): 129 calories, 8 g (2 g sat) fat, 8 g carbs, 8 g protein

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SHRIMP SALAD WITH VINAIGRETTE

 

3 tbsp apple cider vinegar or white wine vinegar

1 garlic clove, minced
1 tsp Splenda Granulated (or equal amount of your favorite sweetener)
1 tsp orange zest
3 tbsp olive or canola oil
2 medium navel oranges, peeled
1 lb cooked medium shrimp, peeled and deveined
1 tbsp diced pimento
5 cups torn Bibb or Boston lettuce
5 cups torn leaf lettuce
1/4 cup sliced green onions

Combine the vinegar, garlic, Splenda and orange zest in a large bowl; whisk in the oil and set aside.

Cut the oranges into 1/2-inch slices then quarter each slice.

Add the shrimp, oranges, and pimento to the dressing; toss to coat. Cover and chill at least an hour.

Just before serving, toss the dressing with the lettuce and onions.

Yield: 6 servings
Per serving of two cups: 174 calories, 8 g (1 sat) fat, 9 g carbs, 2 g fiber, 17 g protein
Diabetic Exchanges: 2 lean meat, 1 fat, 1/2 fruit

Note: I got this recipe and picture from the Premiere Edition of Light and Tasty Magazine 2001.

BROILED ZUCCHINI WITH ROSEMARY BUTTER

3 tbsp unsalted butter, softened
1/4 cup finely chopped green onions
1/2 tsp dried rosemary, crushed
1 tsp lemon juice
1/2 tsp lemon zest
1/4 tsp freshly ground black pepper
1/8 tsp cayenne pepper
4 medium-size zucchini

In a small bowl, combine all ingredients except the zucchini; set aside.

Slice zucchini lengthwise into 1/2-inch slices and place on a broiler pan that has been sprayed with nonstick cooking spray.

Broil zucchini 4-inches from the heat for around 10 minutes or until crisp tender. Turn occasionally during cooking. Remove from oven and immediately brush with the butter mixture before serving.

Yield: 4 servings
Per serving of 3 zucchini slices with 4 teaspoons of butter mixture = Approximately 100 calories, 5 g carbs, 2 g protein

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FAKE OR SUGAR-FREE POWDERED SUGAR

Diabetics often come across recipes calling for powdered sugar. You can make your own substitute for powdered sugar that works very well in recipes.  Since I first started making my own, Swerve has come out with a good product. Since I use it so seldom, I still prefer to just make my own.

3/4 cup of Splenda Granular
2 tablespoons cornstarch

Place both ingredients in a blender and blend until it is a very fine powder. Use as you would powdered sugar.

0 grams of sugar and only 4 carbs per tablespoon.

RASPBERRY CREAM CAKE

This is a good recipe to make for special occasions or to take when taking a dish somewhere. When you take a dessert, you know there is one you can enjoy a small portion of with others. When you make for special occasions at your house you will be sharing with others so you aren't tempted to over-indulge yourself!

1 box (2-layer size) sugar-free yellow cake mix

1/4 tsp baking soda
1 1/3 cups water
2 tbsp unsweetened applesauce
4 egg whites
1 1/3 cups cold low-fat milk
1 pkg (4-serving size) sugar-free instant vanilla pudding mix
3/4 tsp vanilla extract
1 1/2 cups fresh or unsweetened raspberries
1/2 cup sugar-free hot fudge ice cream topping
Up to 1 tbsp water, if needed

Preheat oven to 350 degrees.
Grease or spray with nonstick cooking spray, two 9-inch round cake pans; set aside.

Combine the cake mix and baking soda in a mixer bowl. Add the water, applesauce, and egg whites; beat on low speed for 2 minutes. Pour into prepared cake pans and bake at 350 degrees 28-32 minutes or until a wooden toothpick inserted in the center comes out clean. Cool in pans for 10 minutes before removing from the pans to wire racks to cool completely.

To make the filling, whisk the milk, pudding mix, and vanilla extract together in a bowl 2 minutes or until thickened. Let stand for 5 minutes to set.

To arrange the cake, place one layer on a cake plate. Spread the pudding mixture over the cake layer. Sprinkle 3/4 cup of the raspberries over the pudding mixture and top with the second cake layer.

Add drops of water, if needed to the ice cream topping to make a glaze consistency. Spread over the top of the cake allowing some to drip down the sides. Arrange remaining berries on top.

Cut cake into 14 slices for serving. Remember, diabetics should not eat large slices of desserts!
Per slice: Approximately 240 calories, 50 g carbs, 1 g fiber, 4 g protein
Diabetic Exchanges: 2 starch, 1 fruit, 1/2 fat

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LEMON CHICKEN TACOS

 

1 lb boneless skinless chicken breasts, cubed

2 tbsp +1 tsp lemon juice, divided
1 large onion, sliced
1 green onion, sliced
2 garlic cloves, minced
2 tsp olive oil
1/2 tsp ground cumin
1/2 tsp salt, optional
1/4 tsp black pepper
2 plum tomatoes, seeded and chopped
1/4 cup minced fresh cilantro
8 whole-wheat flour tortillas
1 cup shredded lettuce
1/2 cup salsa (watch sugar content)
1/2 cup low-fat Mexican-blend cheese, optional

Place chicken in a gallon resealable plastic bag; add the 2 tablespoons of lemon juice. Seal the bag and turn to coat all the chicken. Refrigerate for a couple of hours.

Heat the oil in a nonstick skillet; add the onions and garlic cooking until tender. Add the chicken and spices; cook, stirring, until the chicken juices run clear. Remove skillet from the heat and stir in the tomatoes, cilantro and remaining teaspoon of lemon juice. Spoon the mixture onto the tortillas. Top with the lettuce, salsa, and cheese, if using. Fold over and serve.

Yield: 8 tacos
Per serving of 2 tacos without cheese: Approximately 370 calories, 44 g carbs, 4 g fiber, 36 g protein

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FROSTY STRAWBERRY DESSERT

1 pkg (10-oz) frozen unsweetened strawberries, thawed

1 cup ice cubes
1 can (5-oz) low-fat evaporated milk
1/4 cup SPLENDA GRANULAR
1 tsp lemon juice

Place all ingredients in a blend container or food processor; cover and process until smooth.

Pour mixture into a freezer container and freeze until firm.

Remove from freezer 5 to 10 minutes before serving.

Yield: 2 servings

Note: This is a variation of one of my older recipes.  It is probably from an old Taste of Home publication.

PASTA PRIMAVERA

8-oz uncooked whole-wheat linguine (or your favorite low-carb pasta)
1 medium carrot, sliced thin
1/2 cup chopped onion
1/2 cup julienned red bell pepper
1/2 cup julienned yellow bell pepper
1 medium zucchini, sliced thin
1 medium yellow squash, sliced thin
1 cup broccoli florets
1 lb thin fresh asparagus, cut into bite-size pieces
8-oz fresh sliced mushrooms
1/3 cup white whole-wheat flour (or your favorite low-carb substitute)
2 cups cold water
2 tsp chicken bouillon granules
1/2 cup chicken broth
1/4 tsp salt, optional
4 tsp dried basil
6 tbsp grated Parmesan cheese

Cook the linguine according to the package directions.

While pasta cooks, in a nonstick skillet coated with nonstick cooking spray, combine carrot, onion, peppers, zucchini, squash, and broccoli. Cover and cook over medium-low heat 10 minutes. Add the asparagus and mushrooms, cook 5 minutes more.

In a saucepan, combine the flour and water until smooth; add the bouillon. Bring mixture to a boil; cook, stirring, for 2 minutes or until slightly thickened. Add the broth and salt, if using, stirring well to combine. Pour over the vegetables.

Drain the pasta and pour over the vegetables mixture. Add the basil and toss to coat. Sprinkle with the cheese.

Yield: 6 servings
Per serving: 168 calories, 3 g (1 g sat) fat, 5 mg cholesterol, 26 g carbs, 4 g fiber, 9 g protein
Diabetic exchanges: 2 vegetable, 1 1/2 starch

This information is based on the original items. You may lower the carb count if you use your choice of substitutions.

Note: File Photo

GARLIC CHICKEN

4 boneless skinless chicken breasts.

4 minced garlic cloves.
2 tbsps of Splenda Brown Sugar Blend
1 tbsp of olive oil.
Herbs and spices to suit your taste

Preheat oven to 450 degrees.

Heat the oil in a skillet; add garlic and sauté until tender. Turn off the heat and mix in the Splenda. Season with herbs and spices.

In a baking dish lined with aluminum foil that has been lightly sprayed with nonstick cooking spray, place the chicken and top with the garlic mixture.
Bake at 450 degrees for 15 to 30 minutes until juices run clear.
Note: This is a file photo. Do not serve with white rice. If you serve with rice, use brown rice or wild rice. I suggest wild rice since it is actually a grain and not actual rice.

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MUSTARD-CRUSTED PORK ROAST WITH ASPARAGUS AND PEPPERS

3 tbsp Dijon mustard

4 tsp minced garlic, divided
2 (1-lb each) whole well-trimmed pork tenderloins
2 tbsp dried thyme
1 tsp freshly ground black pepper
1/2 tsp salt
1 lb fresh asparagus spears, ends trimmed
1 red bell pepper, cut lengthwise into 1/2-inch wide strips
1 yellow bell pepper, cut lengthwise into 1/2-inch wide strips

1 cup fat-free, reduced-sodium chicken broth, divided

Preheat oven to 375 degrees.

Combine mustard and 3 teaspoons of the garlic in a small bowl or cup. Place the tenderloins on waxed paper covered surface and spread the mixture over the top and sides.

In a small bowl or cup, combine the spices; reserve 1 teaspoonful of the mixture. Sprinkle the remaining mixture evenly over the tenderloins, patting down so it sticks to the surface.

Place tenderloins on a rack in a shallow roasting pan. Bake at 375 degrees for 25 minutes.

Arrange the asparagus spears and pepper strips in a single layer in a shallow casserole dish or a 13 x 9-inch baking pan. Add 1/4 cup of the broth, reserved spice mixture and the remaining garlic; toss to coat.

Roast the vegetables in the oven with the tenderloins 15 to 20 minutes or until the meat is done and veggies are tender. Meat should read 160 degrees with a meat thermometer.

Transfer the tenderloins to a carving board and tent with foil. Allow to stand 5 minutes.

Arrange the veggies on a serving plate and keep warm. Add the remaining 3/4 cup broth and pan juices to the roasting pan. Place over burner/s and simmer about 4 minutes over medium-high heat until juices are reduced to about 3/4 cup, stirring often.

Carve the tenderloins into 1/4-inch slices and arrange on a serving platter.

To serve, spoon the juices over the meat and veggies.

Yield: 8 servings

APPLESAUCE SPICE PIE

 

1 (9-inch) unbaked sugar-free whole-wheat pie shell (or your favorite low-carb pie shell)

1 jar (16-oz) unsweetened applesauce
1/4 cup + 2 tbsp packed Splenda Brown Sugar Blend
4 large eggs
1/4 cup lemon juice from concentrate
2 tbsp butter, melted
1 tbsp white whole-wheat flour
1/2 tsp salt
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg

Preheat oven to 425 degrees.

In large mixer bowl, combine all ingredients except the pie shell and mix well. Pour into the pastry shell and bake at 425 degrees 15 minutes. Reduce oven temperature to 325 degrees and bake another 30 minutes or until a wooden toothpick inserted near the edge comes out clean.

Cool to warm before cutting to serve. Best when served warm with whipped cream or a small scoop of sugar-free vanilla ice cream.

Note: Any leftovers should be refrigerated.

Note: This is a file photo

This is a dessert and should be treated as such. One piece for the diabetic and share the rest with family and friends. 

CHOCOLATE CRUMB CRUST

A diabetic who has their blood sugar under control can enjoy dessert just like anyone else. It is all in the ingredients you use and in the quantity you eat. If you make a pie, enjoy a small piece of pie not half a pie.

1 1/4 cups sugar-free chocolate wafer cookie crumbs (I prefer sugar-free Oreo cookies)
2 tbsp Splenda Granulated
2 tbsp butter, melted
1 egg white

Preheat oven to 375 degrees.

In a food processor, combine crumbs, Splenda, and butter; pulse until blended. Add the egg white and pulse until moistened.

Press the mixture  onto the bottom and up the sides of a 9-inch pie plate.

Bake at 375 degrees 8-10 minutes or until lightly browned. Remove from oven and allow to cool completely before filling with your favorite sugar-free filling.

TURKEY-SPINACH MEATLOAF

 1 medium onion, finely chopped

1 tbsp canola or olive oil
2 large eggs
1/2 cup fat-free milk
2 tsp lemon juice
1 tsp salt
1 tsp dried basil
1/2 tsp dried oregano
1/2 tsp freshly ground black pepper
2 cups soft whole-wheat bread crumbs
1 pkg (10-oz) frozen chopped spinach, thawed and squeezed dry
2 1/2 lbs lean ground turkey
1/2 cup low-sugar or sugar-free salsa
1 tbsp butter, melted

Heat oil in a skillet, add oil and sauté until tender; set aside.

In a bowl, combine the eggs, milk, lemon juice and spices. Add bread crumbs, spinach and onion stirring to combine. Crumble turkey over the mixture and mix until blended. Shape into a 12-inch long loaf and place in the prepared dish. Spoon the salsa over the top.

Bake, uncovered, at 350 degrees for 30 minutes. Drizzle with the melted butter and continue baking another 30 to 35 minutes or until a meat thermometer reads 165 degrees.

Yield: 10 slices
Per slice: 263 calories, 10 g carbs (2 g fiber), 24 g protein
Diabetic exchanges: 3 lean meat, 1 vegetable, 1 fat, 1/2 starch

Note: File Photo

BEANS WITH KIELBASA

 

1 large onion, chopped

1 medium green bell pepper, chopped
1 tbsp olive oil
1 1/2 lbs reduced-fat smoked turkey kielbasa, cut into 1-inch pieces
1 can (15-16 oz) great northern beans, rinsed and drained
1 can (15-16 oz) pinto beans, rinsed and drained
1 can (14 1/2-oz) stewed tomatoes
1 can (10-oz) diced tomatoes and green chilies
1 can (8-oz) tomato sauce
1/2 tsp garlic powder
1/4 tsp freshly ground black pepper

In a Dutch oven or large saucepan, heat oil; add the onion and bell pepper. Sauté veggies until tender. Add the remaining ingredients and bring to a boil. Reduce heat; cover and simmer until heated through.

Yield: 8 servings
Per serving of 1 cup: 287 calories, 5 g (1 g sat) fat, 42 g carbs (7 g fiber), 19 g protein (remember beans are good carbs and also contain protein)
Diabetic Exchanges: 2 starch, 2 vegetable, 1 1/2 lean meat

Note: File Photo