JERK CHICKEN STRIPS

1 lb boneless skinless chicken breast, cut into 12 strips

2 tsp allspice
2 tsp thyme
1/2 tsp cinnamon
1/2 tsp garlic powder
1/2 tsp red pepper flakes
1/2 tsp salt
2 tsp canola oil

Combine the spices and mix together well in a shallow dish or pie plate.  Toss the chicken strips in the mixture and coat completely.

In a medium skillet, over medium-high heat, bring the canola oil to hot.  Add the chicken strips, in batches if necessary, and cook on both sides until cooked through.

Serve while hot.

Note: This is a file photo

TRIPLE LAYER WHITE CAKE

2 cups cake flour

1 cup white whole-wheat flour
3 tsp baking powder
1/2 tsp salt
3/4 cup shortening
1 1/2 cup Splenda granulated*
3 tbsp water
1/2 cup low-fat milk
1/2 cup warm water
2 tsp vanilla extract
6 egg whites, stiffly beaten

Preheat oven to 350 degrees.
Grease and flour three 9-inch round cake pans; set aside.

Sift the flour, baking powder, and salt into a bowl; set aside.

Cream the shortening, Splenda and 3 tablespoons of water together in a large mixer bowl until fluffy.

In a measuring cup, combine the skim milk, warm water, and vanilla extract. Alternately add the flour mixture and the milk mixture to the creamed mixture, beating well after each addition. Fold the cake batter into the stiffly beaten egg whites. Divide the batter evenly between the 3 prepared baking pans.

Bake at 350 degrees for 25 to 30 minutes or until a wooden toothpick inserted in the centers comes out clean. Allow to cool slightly in the pans. Remove from pans and cool completely on wire racks.

Frost and decorate as desired using sugar-free frosting. I like to make lemon or other sugar-free pudding to use as filling between the layers.

*If you can tolerate some sugar you can use 1 1/4 cup Splenda and 1/4 cup sugar.

Note: File Photo

YELLOW CAKE FLAVORED WITH PINEAPPLE

Yes, diabetics can have their cake and eat it too, if they do so responsibly. Be cautious of the ingredients you choose, how you dress your cake, and the quantity you eat. A piece of cake is one thing, half a cake is another! If you don't have anyone to share this with make in an 8 or 9-inch square pan, cut into 9 squares and freeze squares individually in plastic containers or freezer bags. Remove one and thaw when you have a sweet tooth.

1/4 cup butter, softened
2/3 cup Splenda Granular
1 large egg
1 tsp vanilla
1 cup white whole-wheat flour
1/4 cup all-purpose flour or cake flour
1 1/2 tsp baking powder
1/2 tsp baking soda
1/3 cup 1% milk
1/3 cup unsweetened pineapple juice

Preheat oven to 350 degrees.

In a medium bowl, cream butter and Splenda with an electric mixer; beat in the egg and vanilla.
In a small bowl, sift together the flours, baking powder and baking soda.
In a measuring cup stir the milk and juice together.
Alternately add the flour mixture and milk mixture to the butter mixture.
Spray an 8 inch round pan with nonstick cooking spray and pour batter into the pan. Bake at 350 degrees for 25 to 30 minutes or until the cake springs back when lightly touched with fingertips.
Place pan on a wire rack to cool.
Yield: 8 servings
Per serving: Approximately 140 calories, 18 g carbs (1 g fiber), 3 g protein for plain cake only.
Notes: I like to use a 9-inch square pan and make 9 servings.
Also, I like to top with fresh fruit and drizzle with sugar-free chocolate sauce.

Note: File Photo

ROSEMARY CHEDDAR CRACKERS

8-oz sharp cheddar cheese, grated

1-oz Parmesan cheese, finely grated
1 cup white whole-wheat flour
4 tbsp chilled unsalted butter, cut up
1 tbsp finely chopped fresh (or 1 tsp dried) rosemary
1 tsp salt, optional - I suggest omitting
1/4 tsp ground black pepper
1/8 tsp paprika
Up to 3 tbsp ice cold water

Place all ingredients except ice water into food processor bowl; process until well combined and resembles crumbs. Add water, 1 tablespoon at a time as you may not need it all, just until mixture forms a dough.

Place mixture on plastic wrap, form a disc, wrap and refrigerate until firm. This will take approximately 1 hour.

Preheat oven to 375 degrees.
Cover a baking sheet with parchment paper; set aside.

On a lightly floured surface, roll the dough into a thin rectangle 1/8 to 1/4-inch thick. Use a sharp knife or a pizza cutter to cut dough into 1-inch squares; transfer to the baking sheet. Use a fork tine to make a hole in the center of each square to prevent excess puffing when baking.

Bake at 375 degrees 12-18 minutes until the edges begin to brown. Do not overbake.

Cool completely before packaging. If using as gift, line a gift tin with tissue paper and add crackers. Crackers may also be placed in ziptop baggies and placed in gift bags.

Per serving of 8 crackers: 190 calories, 13 g fat (8 g saturated, 0 g trans fat), 10 g carbs, 7 g protein, 0 g sugar, 580 mg sodium (omitting the salt will reduce sodium drastically)

file photo

GREEN BREAKFAST SCRAMBLE

3 eggs, beaten with 1 tbsp water

salt and fresh ground black pepper to suit taste
1 tbsp chopped fresh herbs such as parsley, chive, tarragon or basil
1 tbsp olive oil
1 1/2 cups asparagus, tough ends trimmed off, cut into 1-inch pieces
2 cups fresh baby spinach

Combine the eggs, salt, pepper, and herbs; set aside.

Heat oil in a 10-inch nonstick skillet and add the asparagus to the hot pan; cover and cook 1-2 minutes until lightly cooked. Stir the spinach into skillet and cook just long enough to wilt. Push to one side of the skillet.

Pour the egg mixture into the other side of the pan and stir lightly with a spatula to scramble. When almost set, stir in the veggies and cook until eggs are set.

Yield: 2 servings
Per serving: 194 calories, 5.7 g carbs, 2.8 g fiber, 12.6 g protein

Note: Recipe and photo from United Healthcare

BLACK BEAN - CORN SALAD

1/2 cup black beans, rinsed and drained

1/2 cup frozen whole kernel corn, thawed
1/2 cup chopped avocado
1/2 cup coarsely snipped fresh cilantro
1/4 cup red onion, chopped
2 tbsp fresh lime juice

Toss all ingredients together in a medium bowl and serve.

Yield: Approximately 2 cups

Note this is my version of a recipe I got from an old Better Homes and Garden. It is also their picture.

MAPLE GLAZED HAM STEAKS

1/3 cup sugar-free maple-flavored syrup

2 tbsp unsweetened applesauce
2 tbsp Splenda Granular
1 tbsp ketchup
1 tsp Dijon mustard
1/4 tsp salt, optional (I suggest omitting)
Pinch of garlic powder
2 fully cooked ham steaks about 1" thick

In a small saucepan over medium heat, whisk together all ingredients except ham. Cook 5 minutes over low heat.

Place the ham steaks on a baking sheet with sides. Spoon half the sauce over the steaks.

Broil steaks, 2" from the heating element, 5 minutes. Turn steaks, spoon remaining sauce over the steaks and broil another 5 minutes or until heated through.

Yield: 4 servings
Per serving: 230 calories, 9 g carbs, 33 g protein
Diabetic Exchange: 5 lean meat

file photo

ARTICHOKE - GREEN BEAN CASSEROLE

 2 cans French-style green beans, drained

2 cans artichoke hearts, drained and chopped

3/4 cup Parmesan cheese

1 large onion, diced

6 garlic cloves, chopped OR 3 tsp minced garlic

1/3 cup olive oil

Whole grain bread crumbs (or your favorite no/low carb crumbs)

1 tbsp butter, melted

Sauté onion in olive oil until translucent. Add garlic and cook for 2 minutes, being careful not to burn.

Add green beans to onion/garlic mixture and stir while cooking for about 5 minutes. Add artichoke and cheese; blend together well.

Spray a casserole dish with nonstick cooking spray and transfer the mixture to the dish. Sprinkle some bread crumbs over the top and drizzle with the butter.

Bake in a 300 degree oven 20 minutes or until heated through.

clipart

SPICY POACHED PEARS

3 cups water

1 cup Splenda Granulated
10 slices fresh ginger
2 whole cinnamon sticks
1 tbsp candied ginger, minced, for garnish if desired
6 large Bosc or Anjou pears, peeled & cored

Combine the water, Splenda, ginger slices and cinnamon sticks in a crock pot or slow cooker. Place the pears down int mixture and place the lid on the cooker.
Cook pears on low setting 4 to 6 hours or on high approximately 2 hours.
Remove the pears from the cooker, leaving sauce in cooker.
Turn the cooker to high setting and cook sauce, uncovered, for approximately a half hour for the liquid to reduce to make a thick sauce. Drizzle the sauce over the pears and sprinkle with the candied ginger, if desired.

file photo of similar recipe.

BEEF 'n' CHEESE DIP IN BREAD BOWL

If you are planning a party and need something you can snack on with your guests you may want to try this. Keep your total portion small and be sure to eat yours with the fresh veggies rather than bread cubes.

 1 pkg (8-o) reduced-fat cream cheese
1 1/2 cups (6-oz pkg) shredded reduced-fat cheddar cheese
1/2 cup fat free sour cream OR plain Greek yogurt
2 pkg (2 1/2-oz each) thinly sliced dried beef
1/2 cup chopped green onions
1/2 cup mild pepper rings, drained and chopped
2 tsp Worcestershire sauce
1 (1 lb) loaf unsliced round rye bread
Assorted fresh vegetables for dipping

Preheat oven to 350 degrees.

In a mixing bowl, combine the cream cheese, cheddar cheese and sour cream or yogurt. Stir in the beef, onions, peppers and sauce.

Cut the top fourth of the bread off and very carefully hollow out the remaining bread, leaving a 1" shell. Cube the removed bread along with the top and set aside. Fill the shell with the beef mixture; wrap in foil and place on a baking sheet.

Bake at 350 degrees for 60 to 70 minutes or until heated through.

Serve dip with the fresh veggies and cubed bread.

Yield: 3 cups dip.

Note: Recipe and Photo from a 2008 TOH Annual Recipes

WALDORF SALAD

This recipe is a little different take on Waldorf Salad. It makes a tasty, healthy salad diabetics can enjoy.

2 cups shredded red cabbage
1 cup diced peeled or unpeeled apples
1 cup diced celery
1/3 cup chopped walnuts
5 tbsp light mayonnaise (I use olive oil mayo)
6 tbsp low-fat plain yogurt
1 tbsp Splelnda Granular (2 packets will work)
1/4 tsp salt

In a large bowl, combine the cabbage, apples, celery, and walnuts.

In a separate bowl, whisk together the mayonnaise, yogurt, Splenda, and salt; toss with the cabbage mixture.

Chill before serving.

Yield: 6 (3/4 cup) servings
Per serving: 100 calories, 8 g carbs, 2 g fiber (with peeled apples), 2 g protein

Diabetic Exchanges: 1 vegetable, 1 1/2 fat 

.Note: This is a file photo of a similar recipe

POTATO-MUSHROOM FRITTATA

1 tbsp olive oil

1 medium onion, sliced very thin
about 1/2 lb potatoes, unpeeled, sliced very thin
6 oz mushrooms, sliced
3 large eggs, whisked slightly
2 tbsp chopped fresh parsley
Salt to taste
Freshly ground black pepper to taste

Heat the oil in a nonstick skillet; add onion, potatoes, and mushrooms. Cook until brown; reduce heat to low and cook, covered, 20 minutes or until softened; stir occasionally.
Add the eggs, parsley and seasonings to the mixture; stir well to combine. Cook over low heat 15-20 minutes or until eggs are almost set.

Transfer to a preheated broiler and cook until the top is set.
Yield: 2 servings
Approximately per serving: 350 calories, 17 g protein, 35 g carbs, 4 g fiber

Note: File photo of a similar recipe.

PUMPKIN ROLL

 3 large eggs

1 cup Splenda Granular
2/3 cup canned pumpkin
1 tsp molasses
1 1/2 tsp ground cinnamon
1/2 tsp ginger
1/2 tsp nutmeg
3/4 cup + 1 tbsp white whole-wheat flour
1 tsp baking powder
1/4 tsp baking soda

Preheat oven to 350 degrees.
Coat a 10 x 12-inch jelly roll pan (or a 9 x 13-inch pan, if you don't have a jelly roll pan) with non-stick cooking spray. Line bottom with wax paper and lightly spray paper with the cooking spray; set aside.

In a medium mixing bowl, using an electric mixer on high speed, beat eggs for 5 minutes. Beat in the Splenda; whisk the pumpkin, molasses, and spices into the egg mixture.

Sift the flour, baking soda, and baking powder together into the pumpkin mixture. Pour the batter into the prepared pan. Completely even the batter by using a spatula.

Bake at 350 degrees for 8 minutes or until the cake is springy to the touch and edges are dry. Do Not overbake or cake will crack when rolled.

Lay a smooth towel on a flat work surface . Sift some powdered sugar onto the towel. As soon as cake comes out of the oven,  turn out onto the sugar-dusted towel. Roll up loosely; cool.

Filling:
8-oz low-fat cream cheese
3 tbsp Splenda Granular
1/2 cup sugar-free whipped topping

2 tsp powdered sugar (recipe on this blog for sugar-free (fake) powdered sugar, if needed.

In a small mixing bowl, beat the cream cheese and Splenda with an electric hand mixer. Beat in the whipped topping.

Unroll the cooled cake; Spread the filling over the cake to within 1-inch from the farthest long side. Starting with the long side nearest you, re-roll the cake.

Cover the rolled cake with plastic wrap until ready to serve. Before slicing to serve dust with a light dusting powdered sugar, if desired.

Yield: 8 servings
Per serving: (Approximately) 170 calories, 18 g carbs, 7 g protein

Note: File Photo

Note: This is the perfect holiday dessert. Remember it is a dessert, have a serving and share the rest with family and friends. Never eat dessert following a big meal, especially a carb heavy meal.

FRESH BLUEBERRY SCONES

2 cups white whole-wheat flour

1/3 cup Splenda Granular  (or equivalent of your favorite sugar substitute)
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 cup fresh blueberries
1 cup buttermilk (I use low-fat)
3 tbsp margarine**, melted
1 large egg
1/2 tsp almond extract
2 tsp granulated sugar*

Preheat oven to 425 degrees.
Spray a cookie sheet with nonstick cooking spray (or line it with parchment paper); set aside.

In a large bowl mix the flour, Splenda, baking powder, baking soda and salt. Stir in the blueberries and set aside.

In a small bowl, whisk together buttermilk, margarine, egg, and extract; Pour wet mixture over the dry mixture and stir just until dry ingredients are moistened (do not overmix).

Drop by heaping spoonful (about 1/4 cup) onto the prepared baking pan, making 13 mounds. Sprinkle with the 2 teaspoons of sugar.

Bake scones 12-15 minutes until lightly browned. Transfer to a wire rack to cool slightly before serving.

Yield: 13 scones
Per scone (made according to the original recipe) 115 calories, 18 g carbs (1 g fiber), 3 g protein, 3 g (0 saturated) fat

Diabetic Exchange: 1 carb, 1 fat

*Only you know your blood sugar control. Personally, I use Splenda Granular.

**I use butter. Butter is a natural product, margarine is a man-made product. Our bodies are made to process natural products.

 

Note: Scones are a bread item so only eat 1 scone per meal or snack. I suggest eating all bread items with a protein item.

You can freeze these, a couple per baggie, and pull them out for later use. They will keep nicely for a month or two in the freezer. Thaw then wrap loosely in a paper towel and microwave a few seconds if you like them warm.

 This is a Splenda recipe but the photo is from KAF.

BUTTERNUT SQUASH SOUFFLE

3 cups cooked, mashed butternut squash (approximately 2 lbs of squash)

2/3 cup Splenda Granular
1 large egg
3 large egg whites
1/3 light sour cream
1 tbsp margarine*, melted
3/4 tsp cinnamon
1/2 tsp vanilla
1 tsp baking powder
1/4 tsp salt

Preheat oven to 350 degrees.

To prepare squash, prick with a knife in several places and microwave whole for 8 to 10 minutes. Remove from microwave and cut in half lengthwise; when cooled enough to handle, scoop out seeds. Place halves, cut side down, in a glass baking dish with 1/4 cup water. Cover tightly with plastic wrap or lid if dish has one and microwave another 10 minutes or until flesh is very soft. Scoop out the flesh into a large bowl.

Add the remaining ingredients to the squash and beat until well blended. Spoon into a 2-quart casserole or soufflé dish that has been coated with nonstick cooking spray; smooth the top. Prepare the following topping and cover the top with the mixture.

Topping:
In a small bowl combine:
2 tbsp white whole-wheat flour
3 tbsp Splenda granular
3 tbsp finely chopped pecans
1 tbsp margarine*, melted
1/4 tsp cinnamon

Mix with a fork or fingers until crumbly. Sprinkle over the top of the soufflé.
Bake at 350 degrees for 30-35 minutes or until puffy in center and top is well browned.

Yield: 8 (1/2 cup) servings
Per serving: 120 calories, 15 g carbs (3 g fiber), 4 g protein, 5 g fat (2 g saturated)
Diabetic Exchange: 1 carb, 1 fat

*I use butter as the body is made to process natural foods, not man-made ones. This is a Splenda recipe so I posted it according to their directions.

Note: 1/2 cup of this recipe contains approximately 1/3 the calories of a 1/2 cup of sweet potato casserole.

Note: File Photo

PHYLLO TURKEY EGG ROLLS

1 lb lean ground turkey breast (no skin)

4 cups coleslaw mix (approximately 8-oz)
1/4 cup chopped green onions
3 tbsp reduced-sodium soy sauce
2 garlic cloves, minced
1/2 tsp Chinese five-spice powder
1 tsp grated fresh gingerroot
25 sheets phyllo dough (14" x 9")
Refrigerated butter-flavored spray
Sweet and Sour Sauce for dipping, optional
Hot mustard for dipping, optional

Crumble turkey into a large nonstick skillet and cook over medium heat until no longer pink, stirring often; drain. Add the next six ingredients and cook 2-3 minutes or until coleslaw is wilted. Remove from heat.

Place on phyllo sheet on work surface with the long side facing you; Spritz with the butter spray and brush to evenly cover. Repeat with two more sheets of phyllo. (It is important to keep the remaining phyllo sheets covered with waxed paper to prevent drying out.) Cut the stack in half widthwise.

Place 1/4 cup of the turkey mixture along one short side of the stack. Fold in the long sides, starting at edge of filling and roll up tightly. Place seam side down on an ungreased baking sheet. Spritz with the butter spray. Continue process until all ingredients are used up.

Bake at 350 degrees 25-30 minutes then broil up to 5 minutes until golden brown.

Serve warm with your choice of the sauces, if desired.

Yield: 16 egg rolls.
Per roll: 108 calories, 4 g (1 g saturated) fat, 12g carbs (1 g fiber), 7 protein
Diabetic exchanges: 1 starch, 1 lean meat

Note: This recipe and photo are from TOH 2008.

RASPBERRY VINAIGRETTE

4 tbsp rice vinegar

2 tbsp olive or canola oil
1/4 cup fresh or sugar-free frozen raspberries
1 tbsp Dijon mustard
1 tbsp lime* juice
1 tbsp water
1 tbsp Splenda Granular**
Freshly ground black pepper to taste

*lemon juice may be substituted
**2 Splenda packets may be substituted

Combine all ingredients in a food processor or blender and process until smooth.

Yield: 5 servings (2 tbsp each)
Per serving: 60 calories, 1 g carbs, 0 g protein, 6 g fat (0 Saturated), 1 g fiber

Photo credit: Gather For Bread

LEMONY ACORN SQUASH SLICES

2 large acorn squash (about 2 1/4 lb each)

1 cup + 2 tbsp water, divided
1/2 cup Splenda Granular
2 tbsp lemon juice
1 tbsp butter
1/4 tsp salt (OMIT IF USING SALTED BUTTER)
1/8 tsp black pepper
lemon wedges for garnish, optional
fresh mint leaves for garnish, optional

Cut squash in half lengthwise; clean out and discard the seeds and membranes. Cut each half widthwise into 1/2-inch slices; discard ends. Place slices in a large skillet; add 1 cup water and bring to a boil. Reduce the heat and simmer 20 minutes or until tender.

Meanwhile, in a heavy saucepan, combine Splenda and remaining water. Cook over medium heat until Splenda dissolves and the mixture turns rather golden, stirring occasionally. Remove from the heat and carefully add the lemon juice, butter, salt and pepper. Cook, stirring, over low heat until the butter is melted. Place the squash on a serving plate with sides and pour the syrup over all. Garnish with the lemon and mint, if desired.

Yield: 6 servings

 

 Note: This recipe is based on an old TOH recipe that I changed to be diabetic-friendly. The picture accompanied the original recipe.

CHICKEN RICE SOUP FROM SANDERSON FARMS

 2 Sanderson Farms® Split Chicken Breasts

• 8 cups cold water
• 1 cup finely diced celery
• 1½ teaspoons salt (I suggest diabetics limit or omit salt and replace all or part with a seasoning such as Mrs. Dash)
• 1/4 teaspoon black pepper
• 3/4 cup finely diced carrots
• 1/3 cup uncooked white* rice
• 1 tablespoon chopped fresh parsley

Directions

1. Place chicken, water, celery, salt and black pepper in a 6-quart stockpot.
2. Bring to a boil over medium high heat. Reduce heat to medium. Tilt lid to partially cover. Cook 25 minutes.
3. Add carrots. Cook 20 minutes.
4. Add rice. Cook 10 minutes.
5. Add parsley. Turn heat off. Stir.
6. Remove chicken. Discard skin and bones. Pull chicken meat into bite sized pieces and return chicken meat to stockpot.
7. Adjust seasonings, to taste.

*I suggest brown rice for diabetics. Brown rice may require a few more minutes cooking time.

Yield: 8 servings
Per serving: 170 calories, 8 g carbs (1 g sugar), 21 g protein

TROPICAL LAYERED PUDDING

 This is a recipe I have had for years. It is a dessert and should be treated as such. One small serving per day. Share the rest with family and/or friends. This is also a good dessert to take to luncheons, etc where it will be shared with others, you can have a small amount of dessert without feeling guilty. 

2 pkg (4-serving size) sugar-free French vanilla pudding mix

3 cups 1% milk

2 cans cans pineapple chunks in their own juice, drained with juice saved

4 bananas, sliced and dip in pineapple juice then drained before using

1 cup of the saved pineapple juice

1 cup shredded unsweetened coconut, optional

1 pkg sugar-free vanilla wafers

Prepare pudding as directed on package using the the 3 cups of milk along with the 1 cup of pineapple juice.

Layer remaining ingredients as follows: Cover the bottom of a 9 x 13-inch pan with vanilla wafers. Place bananas over wafers, pineapple chunks over the bananas, coconut - if using over pineapple and spread the pudding overall. Crush some vanilla wafers and sprinkle over the top, if desired.

Chill for at least an hour before serving.

Yield: Approximately 16-18 servings

free clipart - I do not have a picture

Note: Not all diabetics can enjoy dessert. If you are one of them please do not criticize those who can.

QUICK BARBECUE DIPPING SAUCE

1 can (8-oz) tomato sauce

2 tbsp water
1 tbsp Worcestershire sauce
1 tbsp cider vinegar
4 tbsp Splenda Granular
1 tsp honey
Pinch of onion powder
Pinch of salt

In a small saucepan, combine all ingredients and cook for 5 minutes over low heat. For a thicker sauce, cook an additional 5 minutes.

Perfect to use on chicken, ribs, etc or the thicker sauce makes a good dip for chicken nuggets, strips, etc.

Per 2 tablespoons: 15 calories, 4 g carbs, 1/2 g protein

Note: This is a file photo.

PUMPKIN PIE LATTE

If you enjoy the popular festive drinks but worry about fat and sugar, make your own. I devised this for diabetics from a TOH recipe I saw.

2 cups 2% milk (skim or 1% may be used)
2 tablespoons canned pumpkin puree
2 tablespoons Splenda Granular or 1 to 2 packets (or equivalent of your choice of sugar substitute)
2 tablespoons vanilla extract
1/2 teaspoon pumpkin pie spice
1/2 cup hot brewed Easy Espresso
Whipped cream, additional pumpkin pie spice and ground cinnamon, optional for garnish

In a small saucepan, combine the milk, pumpkin and Splenda; cook and stir over medium heat until steaming. Remove from the heat; stir in vanilla and pie spice. Transfer to a blender; cover and process for 15 seconds or until foamy.

Pour into two mugs; add espresso. Garnish with whipped cream and spices if desired.

Yield: 2 servings.

FILE PHOTO

SOUR CREAM APPLE PIE

This is a dessert recipe. Many diabetics cannot enjoy dessert while many others can. If you fall into the can't category please do not criticize those who can. All diabetics are different.

1 unbaked sugar-free pie crust

2 large eggs
1 cup light sour cream
1/4 cup Splenda Granular
2 tbsp white whole-wheat flour*
2 tsp vanilla
1/4 tsp salt
2 1/2 cup peeled, thinly sliced, apples

Streusel Topping:
4 tbsp white whole-wheat flour*
3 tbsp butter
1/3 cup Splenda Granular
1 tsp cinnamon

*Or use an equivalent amount of your favorite substitution ie almond flour, etc.

Preheat oven to 435 degrees.
Bake crust 15 minutes; remove from oven and set aside.

In a large bowl, light beat the eggs, sour cream, Splenda, flour, vanilla, and salt together to blend. Stir in the apples and pour into the crust.

Bake 15 minutes then reduce the temperature to 350 degrees. Cover edges with foil to prevent overbrowning and bake for another 20 minutes.

Meanwhile, combine the topping ingredients. Remove pie from oven and sprinkle with the streusel mixture. Return to oven and bake another 20 minutes.

Cool pie completely before cutting to serve.

Yield: 8 servings.

Note: File Photo

TURKEY SALAD SANDWICHES

2 cups chopped romaine lettuce

1 1/4 cups diced cooked turkey
1/2 cup shredded Swiss cheese
2 green onions, sliced thin
6 bacon strips, cooked, drained, crumbled
1/3 cup frozen peas, thawed and drained
1/2 cup olive oil mayonnaise
1/4 tsp freshly ground black pepper
12 slices whole-grain bread

Combine the lettuce, turkey, cheese, onions, bacon, and peas in a large bowl. Add the mayonnaise and pepper; toss to coat well.

Spread the mixture over 6 of the bread slices and top with the remaining 6 slices.

Yield: 6 sandwiches

Note: The idea for this sandwich is from an old TOH magazine. The picture is a file photo.

HEALTHY CANNELLINI BEAN DIP

1/4 cup soft whole-wheat bread crumbs (or your favorite low/no carb bread crumbs)

2 tbsp water
2 tbsp canola or extra virgin olive oil
2 tbsp lemon juice
1 can (15-oz) cannellini beans, rinsed & drained
4 tsp minced fresh parsley
2 or 3 (depending on size) garlic cloves, peeled, halved
1/4 tsp salt
dash of cayenne pepper
dash of black pepper
1/4 tsp dried dill

In a small bowl, soak the bread crumbs in the water.
Meanwhile, in a food processor combine the oil, lemon juice, beans, parsley, garlic, salt, peppers, and dill; process until smooth. Add the bread crumbs and process again just until blended.

Serve with fresh veggies and/or whole-grain crackers.

 Note: This is a file photo.

GLAZED DILL CARROTS

1/4 cup fresh squeezed orange juice

1/4 cup water

1 lb carrots, peeled, sliced
2 tbsp butter, melted
2 to 3 tbsp Splenda Granular
1 tsp minced fresh dill
Salt to taste (BEST TO OMIT)
Freshly ground black pepper to taste

Place carrots, juice, and water in a saucepan; simmer, covered, until carrots are tender and liquid is absorbed. This should take about 15 minutes.

In a small bowl, combine the butter, Splenda, and dill. Pour mixture over the carrots and toss to coat. Season with salt and pepper.

Yield: 6 servings
Per 1/2 cup serving: 60 calories, 9 g carbs, 1 g protein

FILE PHOTO