SWISS STEAK WITH RED POTATOES

1/4 cup white whole wheat flour

1/2 tsp salt
1/4 tsp black pepper
1 (1 to 1 1/4 lb) round steak
1 tbsp canola or olive oil
1 medium onion, sliced
1 small to medium green bell pepper, diced
1 can whole tomatoes, do not drain
1/4 to 1/3 cup water
1/2 tsp dried thyme
1 bay leaf
4 medium red potatoes, halved

Combine the flour, salt and pepper in a shallow dish or pie plate. Add the meat and coat on both sides, pounding flour into the meat.

Heat the oil in a large deep skillet or a Dutch oven; add meat and onion; brown meat on both sides. Add the bell pepper, tomatoes, water, thyme and bay leaf. Bring mixture to a boil; reduce heat to low and cover. Simmer 1 1/4 hours. Turn meat and add the potatoes. Continue to simmer until meat and potatoes are tender.

To serve, remove meat and potatoes to a serving platter and spoon sauce over all. Remove bay leaf before serving.

Yield: 8 servings of 1/8 of the meat and 1/2 a potato.

Note: File Photo

GARDEN TUNA SALAD

1 can (6-oz) tuna packed in water, drained

1 medium carrot, chopped
1 celery rib, chopped
1/2 cup reduced-fat Monterey Jack cheese, cubed
1/4 cup frozen peas, thawed and drained
1/4 tsp dried parsley flakes
1/3 cup reduced-fat, low-sugar Italian salad dressing
Lettuce leaves
Tomato slices
2 pita breads, cut in halves

Place tuna in a large bowl and break into chunks; add the carrot, celery, cheese, peas, and parsley. Toss to blend. Pour the salad dressing over the salad and toss lightly to coat.

Place 1 lettuce leaf and one tomato slice into each pita half. Divide the tuna salad evenly between the four halves.

Yield: 4 servings
Approximately per serving: 220 calories, 22 g carbs, 20 g protein
Dietary Exchanges: 1 1/2 bread, 2 meat

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CHILI-FLAVORED POPCORN

Popcorn is a whole grain and makes a good snack for diabetics. But that does not include popcorn that has been drenched in butter or is candy-coated. To make a tasty popcorn snack try this recipe that uses spices to add flavor to the popcorn.

3 quarts popped popcorn
1 tbsp unsalted butter
1 tbsp olive or coconut oil
1 tbsp Dijon mustard
2 tsp chili powder
1/4 tsp salt, optional
1/4 tsp ground cumin

Place the popcorn in a large bowl.

Combine the butter, oil, mustard and spices in a bowl until well combined. Pour over the popcorn and toss until well coated.

Note: Add unsalted peanuts for variety, if desired.

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NO CRUST SPINACH QUICHE

1 cup chopped yellow onion

1 cup sliced fresh mushrooms
1 tbsp canola oil
1 pkg (10-oz) frozen chopped spinach, thawed and very well drained
2/3 cup finely chopped cooked ham
5 eggs
3 cups shredded Monterey Jack cheese
1/8 tsp freshly ground black pepper

Preheat oven to 350 degrees.
Grease a 9-inch pie plate or quiche dish.

In a large skillet, heat the oil over medium high heat; add the onion and mushrooms and saute until tender. Add the spinach and ham to the skillet. Cook, stirring, until the excess moisture is cooked out. Allow to cool somewhat before adding eggs.

Beat the eggs; add cheese and mix together well. Stir in the pepper and the spinach mixture; blend together well. Spread mixture evenly into the prepared dish. Bake at 350 degrees for 40 to 45 minutes or until a knife inserted near the center comes out clean.

Yield: 6 to 8 servings

Note: This is a file photo

QUICK AND EASY TURKEY CHILI WITH WHITE BEANS

1 tsp olive or canola oil

1 1/2 lb uncooked boneless skinless turkey breast, cut into bite-size cubes
1 cup chopped onions
2 cans (14.5-oz) ready-to-serve chicken broth with 1/3 less sodium
1 can (6-oz) no-salt-added tomato paste
2 cans Great Northern Beans, drained
2 cans (4.5-oz each)  chopped green chilies, drained
1 tsp cumin
1 sliced green onion for garnish, optional

Heat the oil in a Dutch oven or large saucepan over medium-high heat. Add the turkey and onions; cook, stirring, until the turkey is no longer pink in the center. Stir in the remaining ingredients and bring to a boil. Reduce the heat to low and simmer 10 to 15 minutes, stirring occasionally.

Yield: 8 servings
Per serving: 180 calories, 15 g carbs, 25 g protein
Dietary Exchanges: 1 Carb, 3 very lean meat

Note: File Photo

TUNA NOODLE CASSEROLE

By elimating the refined grains in regular pasta and all-purpose flour and the fat in the milk most diabetics can enjoy this when they want a comfort food meal. Serve with a green salad or steamed broccoli and leave off any bread.

7-oz uncooked whole-grain or your favorite low-carb pasta
2 tbsp butter
3/4 cup chopped onion
1/2 cup thinly sliced celery
1/2 cup chopped red bell pepper
2 tbsp white whole-wheat flour 

1 tsp salt
1/4 tsp pepper
1 1/2 cup fat-free milk
1 can (6-oz) albacore tune in water, drained
1/2 cup grated Parmesan cheese, divided

Preheat oven to 375 degrees.
Spray an 8-inch square baking dish with nonstick cooking spray.

Cook pasta according to the package directions (do not overcook). Drain and set aside.

Melt the butter in a skillet over medium heat; add onion and cook for 3 minutes. Add the celery and red bell pepper; cook, stirring, for another 3 minutes. Sprinkle the flour, salt and pepper over the vegetables. Cook, stirring, another minute. Stir in the milk and cook, stirring, until thickened; remove from heat.

Add the pasta, tuna, and half the cheese to the skillet mixture; stir until pasta is well coated. Pour into the prepared baking dish and sprinkle with the remaining cheese.

Bake at 375 degrees, uncovered, 20 to 25 minutes or until hot and bubbly.

Yield: 4 servings

BLACK AND WHITE BEAN CHICKEN CHILI

 

1 lb chicken tenders or boneless skinless breasts, cut into bite-size pieces

1 cup coarsely chopped onion
1 can Great Northern Beans
1 can Black Beans
1 can Mexican-style stewed tomatoes, with juice
2 tbsp chili powder

Spray a large saucepan or Dutch oven with nonstick cooking spray and heat over medium heat until hot.  Add the chicken and onion; cooking and stirring for 5 minutes or until the chicken is browned.

Combine the cooked chicken, onion, beans, tomatoes, and chili powder in a slow cooker or crockpot.  Cover and cook on low setting for 4 to 4 1/2 hours.

Top each bowl with your favorite diabetic-friendly chili toppings.

Yield: 6 servings

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SAUTEED GARLIC GREEN BEANS

 

2 1/2 - 3 lb fresh green beans, washed & trimmed

2 tbsp olive or canola oil
1 onion, sliced
3 to 4 garlic cloves, minced
1 tsp salt
1/2 tsp freshly ground black pepper

Place green beans in a saucepan and cover with water. Bring to a boil and cook for 5 or 6 minutes until crisp-tender. Drain and place beans in ice water to stop the cooking; drain well.

In a large skillet or sauté pan, heat the oil over medium heat. Add the onion and garlic and sauté 10 - 15 minutes or until they are tender and the onion starts to caramelize. Stir in the green beans, salt, and pepper; continue cooking another 3 to 5 minutes until beans are heated through and of desired tenderness.

Yield: 8 to 10 servings

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NO BAKE ENERGY BITES FROM KAF

NOTE: DIABETICS SHOULD ONLY MAKE THESE IF THEY THINK IT WILL WORK FOR THEM. NOTE: THERE IS HONEY IN THIS RECIPE. I HAVE MADE NOTATIONS ON THE MIX-INS!

BASIC DOUGH

• 3/4 cup nut butter (peanut, almond, sunflower)
• 1 cup rolled oats, old-fashioned or quick
• 1/3 cup honey
• 1/3 cup dried whole milk
• 1 teaspoon vanilla extract

• MIX-INS (USE 2 CUPS TOTAL)

• 1 tablespoon chia seeds or poppy seeds
• unsweetened coconut, toasted or untoasted
• mini chocolate chips (only if sugar-free)
• diced dried fruits (I do not recommend dried fruit for diabetics - very high sugar content)
• ground nuts
• wheat or oat bran
• crushed cookies or graham cracker crumbs (sugar-free)
• sunflower or pumpkin seeds

• Instructions

  
  1. In a large bowl mix together the nut butter, oats, honey, dry milk and vanilla.
  2. Using 2 cups total as your guideline, add in your mix-ins. If you are using chia seeds or poppy seeds, use only about 1 tablespoon as part of your mix-ins. Chia seeds especially can cause gastric distress if consumed in too large a quantity.
  3. Use your hands to blend and mix together all the ingredients. If the mixture is a bit dry, you can add more honey; add more oats if the mixture is a bit too sticky. This "recipe" is very flexible; consider it simply a starting point.
  4. Using your hands, two spoons or a tablespoon cookie scoop, portion the dough out to the size of ping-pong balls. Place on a parchment-lined sheet pan to rest and firm up for about 20 minutes.
  5. Store in an airtight container in the fridge for up to 2 weeks. These are great for breakfast with a glass of milk or juice.
  6. Yield: Approximately 2 dozen bites

SMOTHERED CHICKEN BREASTS

 

4 boneless skinless chicken breast halves

3 tbsp olive oil, divided
1 cup chopped onion
1 large garlic clove, minced
1 can (14-oz) Italian-style stewed tomatoes (do not drain)
1 cup shredded mozzarella cheese

Preheat broiler.

Place chicken pieces between two pieces of plastic wrap and pound to a thickness of 1/4-inch. Use the flat side of a meat mallet or the edge of a plate to pound chicken.

Heat two tablespoons of the oil in an ovenproof skillet over medium heat. Cook chicken 3 1/2 minutes per side or until no longer pink in the center. Transfer to a plate and keep warm.

Heat the remaining tablespoon of oil in the same skillet; add onion and garlic and cook, stirring, about 3 minutes until tender. Add the tomatoes and bring to a simmer.

Return the chicken to the skillet and spoon the skillet mixture over the chicken.

Sprinkle 1/4 cup cheese over each piece of chicken. Place in broiler about 4-inches from the heat until the cheese is melted.

Yield: 4 servings
Per serving: Approximately 450 calories, 12 g carbs, 50 g protein
Dietary Exchanges: 2 vegetable, 6 meat, 1 1/2 fat

Note: File Photo of this recipe.

SANTA FE-STYLE SKILLET CHILI

1 1/4 lb lean ground turkey

1 cup chopped onion
1 1/2 tsp minced garlic
1 tbsp ground cumin
1 tbsp chili powder
1/4 tsp ground red pepper
1 can (15.5-oz) chili beans in sauce, undrained
1 can (14.5-oz) Mexican-style stewed or diced tomatoes, undrained
1 can (4-oz)  chopped green chilies, undrained
Sour cream for serving
Diced avocado, for serving
Shredded Monterey Jack cheese, for serving

Spray a large deep skillet with nonstick cooking spray; add turkey, onion and garlic. Cook mixture over medium-high heat, and break up with a wooden spoon or large spatula while cooking.

Sprinkle the spices over the turkey mixture and cook, stirring, until the turkey is no longer pink and is cooked through. Stir in the beans, tomatoes, and green chilies; reduce heat to medium. Cover the skillet and simmer chili for 10-12 minutes.

To serve, ladle into bowls and top with your choice of the serving ingredients.

Yield: 4 servings

Per serving: 337 calories, 31 g carbs, 4 g dietary fiber, 27 g protein - This is a very good protein to carb ratio for diabetics

Diabetic Exchanges: 1 vegetable, 1 1/2 bread, 3 meat, 1 fat

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DIABETICS AND DEPRESSION

The holidays often see cases of depression on the rise. This year we add the stress over covid-19 and the isolation it brings. If you are a diabetic or know one, don't let depression set in. See your doctor if you start to feel depressed. This information applies to anyone, not just diabetics.

Did you know that diabetics may be more prone to develop depression? If you are a diabetic (info below applies to anyone) and have 3 or more of the following symptoms, talk about it with your doctor. If you only have one or two of these symptoms but they have lasted longer than two weeks, you should also talk to your doctor. 

1. You know longer find pleasure in the things you used to enjoy.
2. Changes in your sleep pattern ie trouble sleeping or wanting to sleep more than usual.
3. You wake earlier and can't get back to sleep.
4. Change in appetite - not hungry or want to eat often.
5. Trouble with concentration; you can't concentrate on what you are reading or watching.
6. You feel tired all the time.
7. You wake up feeling tired and sad.
8. Nervousness to the point you can't sit still.
9. Guilt; you feel you can never do anything right or that you are a burden to others.
10. You feel you would be better off dead and have the desire to hurt yourself.

Note: This is a file photo!

APPLE CHEESE LOG

 A great little appetizer or party snack that diabetics can enjoy along with family and/or friends.

1 brick (8-oz) fat-free cream cheese, softened

1/2 cup finely chopped Granny Smith (or other tart) apple
1/4 cup chopped pecans
1/4 tsp ground cinnamon
1/2 cup finely chopped pecans for rolling
Sugar free vanilla wafers or assorted whole-grain or your favorite low-carb crackers for serving

Combine the cream cheese, apple, 1/4 cup chopped pecans, and cinnamon; stir until well blended. Shape mixture into a log and roll in the 1/2 cup finely chopped pecans.

Cover log and refrigerate at least 20 minutes before serving.

Serve with the vanilla wafers or assorted crackers.

Notes:

• If you don't want to make a log, sprinkle some finely chopped pecans over the top and leave in a bowl to be served as a spread.
• Cinnamon is excellent for diabetics. If you enjoy the flavor of cinnamon, increase the amount a little.
• Pecans (and other nuts) are good for diabetics.

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