EASY APPLE PIE

This is my diabetic version of an apple pie served at the PieLab in Alabama. Yes, most of us diabetics are able to enjoy a serving of dessert on occasion. Quantity is key, 1 serving only.

1 pkg refrigerated pie crusts *
1/2 cup Splenda Granulated
1 Tbsp white whole-wheat flour
1 1/2 tsp ground cinnamon
Dash of ground nutmeg
5 Granny Smith apples, peeled and cubed
2 Tbsp fresh squeezed lemon juice
1 tbsp unsalted butter, melted
1 Tbsp Splenda Granulated
Sugar-free frozen whipped topping thawed, for serving, optional

Preheat oven to 400 degrees.
Fit 1 pie crust into a 9-inch pie plate according to the package directions; set aside.

In a large bowl, stir together the 1/2 cup Splenda, flour, and cinnamon until blended; add apples. Sprinkle the lemon juice over the apples and toss until coated with the sugar mixture.

Spoon the apple mixture into the pie crust lined pie plate. Place the remaining crust over the top of the apple mixture; fold the edges over to seal the crusts together then crimp the edges as desired. Cut a few slits in the top crust for steam to escape.

Brush the melted butter over the top crust and sprinkle with the 1 tablespoon of Splenda.

Bake pie at 400 degrees 5 minutes then reduce the heat to 350 degrees. Bake for 1 hour or until the apples are tender and crust is a golden brown. Remove to a wire rack to cool at least 1 1/2 to 2 hours before cutting to serve.

Top each slice with the whipped topping when serving, if desired.

Yield: 8 slices

*Better to make your own crusts using white whole-wheat flour and no sugar if time allows. You may also use your favorite pie crusts from the many available now such as gluten free, low/no carb, etc.

Photo from Off the Eaten Path

BAKED VEGETABLE ZITI

2 cups uncooked whole-grain ziti

1/2 tbsp olive or canola oil
2 cups sliced fresh mushrooms
3 cups zucchini wedges (about 1/4-inch thick)
1/4 tsp salt
1 tsp Italian seasoning
1/2 cup part-skim ricotta cheese
2 cups low-sugar or sugar-free pasta sauce, divided
1/2 cup shredded mozzarella cheese
2 tbsp grated Parmesan cheese, optional

Fresh chopped parsley or basil (your choice) as garnish, optional

Bring a large pot of water to a boil and add the ziti; cook 7 to 9 minutes or until al dente. Drain well and rinse. (Yes, rinse the pasta.  I know Italians say never rinse the pasta.  Diabetics need to rinse the pasta to get rid of excess starch!)

Preheat oven to 400 degrees.

Heat oil in a large nonstick skillet over medium-high heat.  Add the mushrooms; cook 2 to 3 minutes until slightly browned.  Stir in zucchini, salt, and Italian seasonings.  Remove from heat and set aside.

In a medium mixing bowl, combine the drained ziti, ricotta cheese, and 1 1/2 cups of the pasta sauce.

Spray the bottom on an 8-inch square baking dish with nonstick cooking spray.  Spoon half the ziti mixture into the dish. Layer the mushroom mixture over the pasta; top with the remaining ziti mixture. Pour the remaining pasta sauce over the top.  Sprinkle the mozzarella cheese over all.

Bake at 400 degrees for 20 minutes or until the cheese is melted and has some browned spots.  Remove from oven and let stand 15 minutes before serving.

Sprinkle servings with Parmesan cheese, if using.

Yield: 4 servings
Per serving: 340 calories, 49 g carbs, 16 g protein, dietary fiber 7 g Note: The carb count is high but the carb to protein ratio meets the standard for diabetics.

Note: Serve with a salad or a green vegetable such as broccoli.  Skip the garlic bread!

file photo

Note: File Photo

TEX-MEX CORN CAKES

1/2 cup white whole-wheat flour (or your favorite no/low carb flour)

1/4 cup cornmeal
1/2 tsp baking soda
3/4 cup low-fat buttermilk
1/2 cup frozen whole-kernel corn, thawed
1/2 green bell pepper, diced fine
1/3 cup your favorite picante sauce
1 egg, lightly beaten
nonstick cooking spray
fat-free sour cream

In a mixing bowl combine the flour, cornmeal, and baking soda; mix together well.
Add the buttermilk, corn, bell pepper, picante sauce, and egg to flour/cornmeal mixture; mix just until the dry ingredients are moistened.
Heat a large nonstick skillet that has been sprayed with nonstick cooking spray over medium-high heat.
For each corn cake take 2 tablespoons of the mixture and place in the prepared skillet, spreading to form a 2-inch cake.  Cook until bubbles form on the surface and the bottom is browned.  Turn and cook until the other side is browned.
Serve with additional picante sauce and the sour cream, if desired.
Yield: 24 mini corn cakes.
Note:  Check the sugar content of your picante sauce, being sure to use one that is sugar-free or low in sugar.

Note: File Photo

MASHED BLACK BEANS

1 tsp canola or olive oil

5 garlic cloves, minced
2 cans black beans, rinsed, drained, mashed
1/2 tsp red pepper flakes
1/4 tsp salt, optional
1/4 tsp black pepper
3 tbsp chicken broth
sour cream, optional

Heat the oil in a large nonstick skillet over medium heat.  Add the garlic and cook, stirring, for a minute. Add the remaining ingredients except the sour cream.  Continue to cook, stirring and mashing beans until heated through. This will take about 3 to 4 minutes.

When serving, top with sour cream, if desired.

 Note: File Photo

QUESADILLAS CASSEROLE

1 can (16-oz) refried beans

1 can (8-oz)  no-salt-added tomato sauce
1 can (4-oz) chopped green chilies
1 tsp ground cumin
1 tsp chili powder
1 tsp dried onion flakes
1 tsp garlic powder
4 8-inch whole-grain flour tortillas or your favorite low/no carb tortillas
Vegetable cooking spray
2 cups low-fat shredded cheddar cheese, divided

Preheat oven to 350 degrees.
Spray an 8-inch round cake pan with nonstick cooking spray.

In a small bowl combine the beans, tomato sauce, chilies, cumin, chili powder, onion flakes, and garlic powder.

Place one of the tortillas in the prepared pan and spread a fourth of the bean mixture over the tortilla.  Repeat process with a second tortilla and another fourth of the bean mixture.  Sprinkle half of the shredded cheese over all.  Repent the process with the third tortilla and another fourth of the bean mixture.  Repeat with the last tortilla, the remaining bean mixture and the last cup of the cheese.

Bake at 350 degrees for approximately 35 minutes or until heated through and the cheese is bubbly.

 Note: Picture for reference only as it is a similar recipe. Not a picture of this recipe.

ZUCCHINI STUFFED MUSHROOMS

16 to 20 large mushrooms

1 small (¾ cup) zucchini, shredded

2 tbsp sliced green onion

1 tbsp water

1/3 cup grated Parmesan cheese

Remove the stems from the mushrooms. Set the mushroom caps aside; chop the stems.

In a medium saucepan, combine the mushroom stems, zucchini, green onion, and 1 tbsp water. Cook, stirring, over medium heat until the vegetables are tender; drain. Stir Parmesan cheese into the vegetable mixture.

Divided the vegetable mixture evenly into the mushroom caps. Place the stuffed mushrooms in a 13 x 9-inch baking dish. Bake in a 375 degree oven for 8 to 10 minutes or until the mushroom caps are tender.

Serve warm.

Note: File Photo

HERBED LAMB CHOPS

First of all, I am not much of a meat eater.  Secondly, my family doesn't eat lamb.  But I do get requests from time to time for lamb recipes.  For those of you who enjoy lamb, I was given this recipe to share with you.  I have not tried this recipe so I cannot say anything about it good or bad. 

Sauce:
1/2 cup fresh mint leaves
1/4 cup minced fresh oregano
1/4 cup packed fresh parsley springs, stems removed
1/4 cup lemon juice
3 tbsp water
6 garlic cloves
1 tbsp olive oil
1/4 tsp salt
dash of freshly ground black pepper

Chops:
8 lamb loin chops (approx 1 1/2 lbs total)
1/2 tsp salt
1/2 tsp pepper
1 tbsp olive oil

To make the sauce:  In a food processor, combine all the sauce ingredients; cover and pulse until blended.  Set aside half the sauce for later use.  Brush the remaining half of the sauce over the chops and sprinkle with the salt and pepper in the chops part of the recipe.

In a large nonstick skillet that has been coated with nonstick cooking spray, cook the chops in the olive oil over medium heat.  Cook 7 to 10 minutes per side or until the meat reaches the desired doneness.  (For a medium-rare chop a meat thermometer should read at least 145 degrees.)

Serve the chops with the remaining sauce you set aside.
Per serving of 2 chops with 4 tsp sauce: 236 calories, 14 g (3 sat) fat, 5 g carbs, 22 g protein

 Note: This is a file photo for reference only.

SMOKY RUB FOR PORK AND CHICKEN

2 tsp smoked sweet paprika

2 tsp chili powder
1 tsp dried thyme
1 tsp coarse salt, optional
1/2 tsp garlic powder
1/2 tsp onion powder
1/2 tsp freshly ground black pepper

Mix all ingredients together in a small bowl.  Use to rub on pork tenderloin, pork chops or chicken breasts.

 Rub on meat then refrigerate for 15 to 30 minutes before cooking.

Note: File Photo

CHICKEN RICE SALAD

1 cup brown rice, cooked according to pkg directions & cooled

1/2 cup chopped green onions
1/2 cup chopped red bell pepper
1/2 cup finely sliced celery
2 tbsp slivered almonds
2 cups cooked, cubed chicken
1/2 cup plain nonfat yogurt
1/4 cup mayonnaise
1/4 tsp garlic powder
1/4 tsp freshly ground black pepper
1 tbsp fresh squeezed lemon juice

In a large salad bowl combine the rice, onions, pepper, celery, almonds, and the chicken.

In a small bowl or a cup mix the yogurt, mayonnaise, garlic powder, pepper, and lemon juice.  Gently fold the dressing into the salad and serve.

Yield: 8 servings
Per serving of 1 cup: 167 calories, 11 g carbs, 20 g protein
Dietary Exchanges: .5 bread/starch, 1 vegetable, 2 lean meat

 Picture for reference only. Not this exact recipe.

CHICKEN PASTA SALAD WITH FRUIT

3/4 lb boneless skinless chicken breasts

1 cup uncooked whole-grain or your favorite low/no carb pasta shells or rotini
1/2 cup olive oil mayonnaise
1/2 cup plain Greek yogurt
2 tbsp lime juice
2 tsp packed Splenda Brown Sugar Blend
1 tsp dry mustard
1 tsp ground ginger
3 nectarines, chopped coarsely
1 cup green grapes
Lettuce leaves for serving

Spray a medium-size nonstick skillet with nonstick cooking spray and heat over medium heat until hot.  Add the chicken to the skillet and cook 3 to 4 minutes on each side or until cooked through. Remove from heat and refrigerate 10 minutes.  Remove from fridge and cut into cubes.

Cook the pasta according to the package directions but omit any salt or butter; drain.  Rinse with cold water and drain well.

In a small bowl, combine the mayo, yogurt, lime juice, Splenda, mustard, and ginger to make the dressing.

Combine the dressing, chicken, pasta, and fruit, tossing to coat well.

Serve salad on lettuce leaves.

Yield: Serves 4.

file photo for reference - not this recipe

STUFFED MUSHROOMS

24 large mushrooms

olive or canola nonstick cooking spray
1 tbsp olive or canola oil
2/3 cup minced green onion
1/2 tsp dried thyme
1 cup soft bread crumbs
1/4 cup + 2 tbsp freshly grated Parmesan cheese, divided
2 tbsp minced toasted pecans
2 tbsp reduced-fat sour cream
1/2 tsp freshly ground black pepper

Clean mushrooms and remove stems.  (Save stems for another use, if desired.)

Spray a large nonstick skillet with the cooking spray and heat over medium heat until hot.  Add the mushroom caps and saute for 5 minutes.  Remove from skillet, drain, pat dry with paper towels.

Add the oil to the skillet and heat again over medium heat.  Add the green onion and thyme; saute 2 minutes.  Remove from the heat and stir in the bread crumbs, the 2 tablespoons of the cheese, pecans, sour cream, and pepper.  Spoon the mixture into the mushroom caps, mound about a half teaspoon of the cheese atop each.  Place mushrooms on the rack of a broiler pan that has been coated with cooking spray.  Broil 4 to 6-inches from the heat for 2 to 3 minutes or until lightly browned.

Yield: 24 stuffed mushrooms
Per mushroom: Approximately 30 calories,2 g fat (1 sat), 1 g protein, 3 g carbs

Note: File Photo

"FANCY" TURKEY BURGERS

1 lb ground turkey breast meat*

4 garlic cloves, minced
2 tsps Worcestershire sauce
6 tsps olive or canola oil, divided
1 tsp smoked paprika
1/4 tsp ground cumin
1/2 tsp black pepper, divided
1/2 tsp salt, divided
1/2 lb onions, thinly sliced
1 oz crumbled blue cheese

In a medium mixing bowl combine the turkey, garlic, Worcestershire sauce, 2 teaspoons of the oil, paprika, cumin, half the pepper, and half the salt.  Mix well and shape into 4 patties.

Heat 2 teaspoons of the oil in a large nonstick skillet over medium-high heat; swirl to coat bottom of pan.

Add patties to pan and cook 4 minutes on each side or until no longer pink in the center. Remove from the heat and place on a serving platter; cover to keep warm.

Add remaining oil to the pan.  Heat over medium-high heat and cook the onions 4 minutes or until they are getting a rich brown look, stirring frequently.  Stir in the remaining salt and pepper.

To serve spoon the onions over the patties and sprinkle the crumbled blue cheese over the top.

Note: May be served on whole-grain or your favorite low/no carb buns if desired.

*May use regular ground turkey but be sure to buy "lean" that does not contain the skin.

Note: File Photo; do not use this type of bun.

TURKEY RICE SOUP

2 cups shredded or diced leftover (or other cooked) turkey (or chicken)

3 stalks celery, cut into 1/2-inch pieces
2 medium carrots, cut into bite-size pieces
1 medium onion, coarsely chopped
6 cups low-sodium chicken broth
dash of black pepper
2 tbsp garlic & herb seasoning blend (Mrs. Dash works well)
1/2 cup raw brown or wild rice

In a large saucepan combine the celery, carrots, onion, chicken broth, pepper, and the seasoning blend.  Bring the mixture to a boil, reduce the heat, cover, and simmer on low for 1 hour.

Add the rice and the turkey to the soup; simmer about a half hour or until rice and vegetables are tender. 

Yield: 8 servings
Per serving: 141 calories, 14 g carbs, 13 g protein - excellent ratio for diabetics

Serving suggestion: Serve with whole-grain crackers or whole-grain bread.

 Note: File Photo

CHUNKY PUMPKIN CHILI

2 pounds ground beef

1 large onion, diced
1 green bell pepper, diced
2 (15 ounce) cans kidney beans, drained
1 (46 fluid ounce) can tomato juice
1 (28 ounce) can peeled and diced tomatoes with juice
1/2 cup canned pumpkin puree
1 tablespoon pumpkin pie spice
1 tablespoon chili powder
1/4 tablespoon SPLENDA® No Calorie Sweetener, Granulated

In a large pot over medium heat, cook beef until brown; drain. Stir in onion and bell pepper and cook 5 minutes. Stir in beans, tomato juice, diced tomatoes and pumpkin puree. Season with pumpkin pie spice, chili powder and SPLENDA(R) Granulated Sweetener. Simmer 1 hour.

Yield: 8 (1 1/4 cup) servings

 Note: This is a diabetic version of an old allrecipes recipe.

CHOCOLATE-RASPBERRY TRIFLE

3 cups cold low-fat milk

2 pkgs (4-serving size) Sugar-Free Chocolate Instant Pudding and Pie Filling Mix
1 container (8-oz) frozen sugar-free whipped topping, divided
1 9-inch square pan of baked sugar-free brownie, cooled, cut into cubes
2 cups fresh raspberries
Sugar-free chocolate curls for garnish, optional

Pour the milk into a large mixing bowl. Add the dry pudding and beat with a wire whisk 2 minutes or until well blended and all pudding is dissolved. Gently stir in 1 cup of the thawed whipped topping.

Put half of the brownie cubes in a 2-quart clear glass (if available) serving bowl. Top with half the pudding mixture then half the raspberries and half of the remaining whipped topping. Repeat the layers with the remaining ingredients.

Refrigerate for at least 1 hour or until serving time. Store leftovers, if there are any, in the refrigerator.

Note: File Photo

CHESAPEAKE BAY PORK CHOPS

1/2 cup vegetable oil

1/2 cup apple cider vinegar
1 tablespoon seafood seasoning (such as Old Bay®) 

2 cloves garlic, minced
1 tbsp chopped fresh basil
1 lime, juiced
freshly ground black pepper to taste
8 boneless pork chops, approx. 1/2" thick

Whisk together the vegetable oil, apple cider vinegar, seafood seasoning, minced garlic, basil, lime juice, and black pepper in a bowl, and pour into a resealable plastic bag. Add the pork chops, coat with the marinade, squeeze out excess air, and seal the bag. Marinate in the refrigerator for 4 to 6 hours, flipping periodically.

Preheat grill for medium-high heat, and lightly oil the grate. Remove the pork chops from the bags. Discard excess marinade.

Grill until the pork is no longer pink in the center, 5 to 7 minutes per side. An instant-read thermometer inserted into the center should read 145 degrees F (63 degrees C).

Note: This is a recipe and picture I have had for years from allrecipes.

CINNAMON-SPICED BUNDT CAKE

1/2 cup chopped pecans

1 tbsp sugar*

1/2 tsp ground cinnamon

2 1/2 cups chopped cantaloupe

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

3/4 cup refrigerated egg product

1/3 cup water

2 tbsp canola oil

1 tsp ground cinnamon

1 tsp vanilla extract

1/2 tsp ground nutmeg

1/2 tsp ground ginger

1 cup frozen light whipped topping, thawed

Preheat oven to 325 degrees.

Lightly coat a 10-inch Bundt pan with nonstick cooking spray. Sprinkle the pecans in the bottom of the pan; set aside.

In a small bowl stir together sugar and the 1/2 teaspoon cinnamon; set aside.

Place cantaloupe in a blender or food processor. Cover and process until smooth. 

In a large bowl combine dry cake mix, cantaloupe puree, egg, water, oil, the 1 teaspoon cinnamon, vanilla, nutmeg and ginger. Beat with an electric mixer on medium speed 2 minutes or until well blended. Carefully pour batter over the pecans in the pan; spread batter evenly.

Bake at 325 degrees 50 to 55 minutes or until a wooden toothpick inserted in the center comes out clean.

Cool in the pan, on a wire rack 10 minutes. Remove from pan and immediately sprinkle with the cinnamon-sugar mixture. Cool completely before cutting to serve. Cut into 16 equal slices. Spoon one tablespoon of the whipped topping over each slice when serving.

Per serving: 158 calories, 7g fat (2g sat), 0 cholesterol, 237 mg sodium, 27 g carbs (1g fiber, 4g sugar), 2g protein. 

Diabetic Exchanges: 1.5 starch, 1 fat

*Note: The above numbers are with the sugar. You can substitute Splenda Granular and save 1 carb gram and 1 sugar gram per serving.

Note: This is my version of an old Diabetic Living recipe.

Diabetic Living 2013 photo

DIABETES QUOTE

 "Well controlled diabetes is the leading cause of nothing." William Polonsky, Ph.D, Diabetes Behavioral Institute.

MIXED GREENS SALAD

6 cups prewashed salad mix

1/2 yellow bell pepper, seeded and diced
1 tomato, diced
1/2 cup thinly sliced cucumber
3 tbsp fat-free, sugar-free salad dressing of your choice

Combine all ingredients, except dressing, in a salad bowl and toss gently to mix well.  Drizzle the dressing overall.

Yield: 6 servings

NOTE: This salad, except for the dressing which doesn't amount to much, is made up of negative calorie foods.  In other words, foods that use up the calories taken in during digestion.

free clipart

SMOKED SAUSAGE AND BEAN SOUP

1 cup dry pinto beans

1 cup dry black beans

Rinse beans; place in a large kettle and cover generously with water.  Allow beans to soak overnight.

1 tbsp salt, OPTIONAL
2 quarts water
1 lb sliced smoke sausage
1 onion, chopped
1 large garlic cloved, minced
1 tsp chili powder OR Cajun seasoning
1 can (28-oz) diced tomatoes
1 tbsp lemon juice
1 tsp coarsely ground black pepper

Drain the beans well then rinse and drain.  Put beans back in large kettle or Dutch oven.  Add the salt, water, and smoked sausage.  Cook 1 1/2 hours or until beans are slightly tender.
Add the onion, garlic, chili powder or Cajun seasoning, tomatoes, lemon juice, and pepper.  Bring back to boiling then lower heat and simmer for 45 minutes to 1 hour. 
This soup is good with a thick slice of a crusty whole grain bread.

Note: File Photo

GROUND BEEF-VEGGIE PATTIES

3/4 lb lean ground beef

1/3 cup shredded zucchini
2 tbsp minced red onion + 4 thin slices for garnish, optional
1 garlic clove, minced
1/2 tsp dried thyme
1/4 tsp salt
1/8 tsp freshly ground black pepper
4 whole-grain sandwich thins
4 slices lettuce
4 slices tomato, optional
4 slices American cheese, if desired

In a large bowl combine the ground beef with the remaining ingredients and shape into 4 patties.
Very lightly spray a large skillet with nonstick cooking spray and cook patties 8 -12 minutes or until cooked to desired doneness.  May also be grilled.

To serve, top with cheese, is using, and place a lettuce slice on the bottoms of each of the sandwich rounds.  Top with a tomato slice then a pattie.  Top with the top half of the sandwich round. 

Yield: 4 servings

Note: File Photo

BARBECUE GREEN BEANS

This is an old recipe from my Southern Indiana childhood with a couple adjustments for my diabetes.

4 slices bacon, finely cut (chopped)
1/4 cup chopped onion
1/2 cup catsup - preferably surgar-free
1 1/2 Tbsp Splenda brown sugar blend
1 tbsp Worcestershire sauce
2 cans French style green beans, drained

Brown bacon and onions in skillet. Add the catsup, brown sugar and Worcestershire sauce. Simmer two minutes. Place beans in a casserole dish. Pour the bacon mixture over the top but do not stir! Bake at 350 degrees for 20 minutes.

file photo for reference only

HOMEMADE SEASONING MIX FOR CHICKEN, STEAK, BURGERS, ETC

Here is a great seasoning mix you can make at home without using any salt or sugar products.  Add this to chicken, fish, or meats before grilling, baking, etc.

1/2 tsp rosemary
1 tsp sage
1 tsp oregano
1 tsp thyme
1 tsp basil
1/2 cup cracked black pepper

Note: All this spices are from your spice rack, not fresh.

Combine the above ingredients and store in a zip-top plastic storage bag or an airtight container.

Yield: about a half cup of seasoning.

Note: File Photo

GROUND BEEF STUFFED MUSHROOMS

1 lb lean ground beef

2 tsp prepared horseradish
1 tsp chopped chives
1 clove garlic, minced
1/4 tsp freshly ground black pepper
18 large white mushrooms
1/2 cup beef or vegetable broth

Preheat oven to 350 degrees.
Set out a shallow baking dish large enough to hold mushrooms in a single layer.

Combine the ground beef, horseradish, chives, garlic, and pepper in a medium bowl.

Remove the stems from the mushrooms, chop a couple of them very fine and add to beef mixture, if desired.  Stuff the mushrooms with the beef mixture.

Place mushrooms in a shallow baking dish, stuffed sides up; pour the broth over the mushrooms.  Bake at 350 degrees until browned and beef is cooked through, approximately 20 minutes.

Yield: 1 1/2 dozen appetizers.

 Note: File Photo

PEPPER-STEAK KABOBS

8 skewers (soak if using wooden)

1 cup ketchup
1/4 A-1 Steak Sauce
1/3 cup firmly packed Splenda brown sugar blend
1/2 cup apple cider vinegar
2 tbsp Worcestershire sauce
2 lb boneless top sirloin, trimmed and cut in 32 chunks
1 green bell pepper, cut into 16 pieces
1 red or orange bell pepper, cut into 16 pieces

Combine the ketchup, steak sauce, Splenda, vinegar, and Worcestershire sauce in a medium saucepan; bring to a boil over medium heat.  Stir occasionally and cook until the Splenda is totally dissolved.  Remove from the heat and allow to cool.

Onto each skewer alternately with a piece of steak, a piece of red pepper, a piece of steak, a piece of green pepper, and repeat so that each skewer has 4 pieces of steak, two pieces of red pepper, and 2 pieces of green pepper.  Place skewers in a 9 x 13-inch glass baking dish; pour the cooled marinade over the skewers.  Cover with foil and refrigerate from 2 hours to overnight.

Preheat broiler to high and coat a rimmed baking sheet with nonstick cooking spray (or grill kabobs).  Place kabobs on the baking sheet or grill, discarding an excess marinade.  Broil or grill about 15 minutes or until meat reaches the desired doneness.  Turn at least once during cooking.

 

Note: File Photo of a similar recipe.

LEMON-RICOTTA HOTCAKES

The carb to protein ratio (see nutritional info below) in these hotcakes makes them diabetic-friendly. However, do not spoil that with the topping or syrup you use. Be sure to use only diabetic-friendly toppings such as fresh fruit, sugar-free syrup or a sugar-free or low sugar jam. This recipe calls for sugar. I use Splenda but left sugar in this post as the nutritional information is figured with sugar.

1 cup all-purpose flour*
3/4 teaspoon baking powder
3/4 teaspoon baking soda
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
2 eggs, separated
1 cup buttermilk
2/3 cup whole-milk ricotta cheese
2 tablespoons sugar
1 tablespoon grated lemon peel

1. Heat oven to 200°F. Whisk flour, baking powder, baking soda, nutmeg and salt in large bowl. Whisk egg yolks, buttermilk, ricotta cheese, sugar and lemon peel in medium bowl until blended.

2. Beat egg whites in medium bowl at medium-high speed until soft peaks form. Stir ricotta mixture into flour mixture just until combined. Fold in egg whites.

3. Heat griddle or large nonstick skillet over medium heat until hot; oil griddle. Ladle batter by scant 1/4 cupful onto griddle, spreading to 4-inch rounds. Cook 2 minutes or until bubbles break surface of pancakes. Turn; cook 1 minute or until golden brown. Place in oven to keep warm while cooking remaining pancakes.

About 15 (4-inch) pancakes

PER PANCAKE: 75 calories, 2.5 g total fat (1 g saturated fat), 3.5 g protein, 9.5 g carbohydrate, 35 mg cholesterol, 160 mg sodium, .5 g fiber (if you have 2 pancakes, double the numbers, etc)
 *Even better for diabetics, use a whole-grain flour such as white whole-wheat. I never use all-purpose flour.

Note: File Photo (I recommend no more than 2 for diabetics.)

CHICKEN BREASTS OVER VEGETABLES

2 stalks celery, chopped

1 cup mushrooms, chopped
1 cup carrots, chopped
4 green onions, sliced thin
1/2 of a medium green bell pepper, diced
2 medium zucchini, diced
poultry seasoning to taste
1/2 cup chicken broth
2  boneless skinless chicken breasts
1/8 tsp paprika

Preheat oven to 350 degrees.
Spray a loaf pan with nonstick cooking spray; set aside.

In a medium mixing bowl combine the celery, mushrooms, carrots, onions, bell pepper, and zucchini with the poultry seasoning.  Place the mixture in the prepare loaf pan.  Place the chicken breasts on top of the vegetable mixture.  Sprinkle with the paprika.

Bake at 350 degrees for 30 minutes or until chicken is cooked through.

file photo for reference only