LEMON-BRAISED CHICKEN TENDERS AND CAULIFLOWER

1 large lemon

2 tbsp olive oil
1 lb chicken breast tenderloins
2 cups cauliflower florets
1/3 cup chopped onion
5 garlic cloves, slivered
1 tsp snipped fresh thyme
1/4 tsp salt
1/4 tsp cracked black pepper
3/4 cup reduced-sodium chicken broth
4 cups fresh baby spinach
1/4 cup bias-sliced green onions
2 cups hot cooked brown rice, optional

Remove 1 tsp zest and squeeze 1/4 cup juice from the lemon. If desired, remove additional zest to use as garnish.

In a 12-inch skillet, heat the oil over medium-high heat. Add chicken and cook 6 to 8 minutes or until chicken is cooked through, turning once. Remove from the skillet and keep warm.

Add cauliflower and chopped onion to skillet; cook about 2 minutes or until lightly browned, stirring often.
Add the garlic, thyme, salt, and pepper; cook and stir 30 more seconds. Add the lemon juice, stirring to scrape up any browned bits. Add the 1 teaspoon lemon zest and the broth. Bring to boiling then reduce heat. Simmer, covered, 6 to 8 minutes or until cauliflower is tender. Remove from heat.

Stir in the chicken, spinach, and green onions. Cover and let stand about 2 minutes or until the spinach is slightly wilted.

If desired, serve the chicken with or over brown rice and top with additional lemon zest.

Yield: 4 servings
Per serving (without rice) - 1 serving = 3 or 4 chicken tenders + 1/2 cup cauliflower mixture: 235 calories, 10 g (2 sat) fat, 9 g (3 g fiber) carbs, 28 g protein

 This recipe and photo are from Diabetic Living.

CHOCOLATE-BANANA-PEANUT BUTTER SHAKE

This is a high-protein shake.

1 banana, peeled, cut in half, frozen
1 cup cold 1% milk
2 tbsp peanut butter
3 tbsp Splenda Granular (OR 4 packets)
2 tsp cocoa powder
2 tbsp protein powder
1/2 cup crushed ice

Place all ingredients in a blender and blend until smooth and thick.

Yield: 2 8-oz servings
Per serving: 250 calories, 26 g carbs (3 g fiber), 17 g protein
Diabetic exchanges: 1/2 low-fat milk, 1 fruit, 2 medium-fat meat
WW Points: 5

Note: File Photo

PERFECTION QUOTE FROM VINCE LOMBARDI

I like this quote attributed to the great football coach Vince Lombardi: "Perfection is not attainable. But if we chase perfection, we can catch excellence."

We can apply this to our health, diet, etc. We know we aren't perfect. We diabetics plan or chase perfection in our eating habits, exercise, etc but we will slip up from time to time. We may not be perfect but we can be excellent. The same can be said for fighting most illnesses. We aren't perfect in that the battle continues but with our doctors, loving family and friends, etc we can often reach excellent days.

Don't give up.  As you chase perfection you will often catch excellence in the process.

CHICKEN PASTA SALAD

8-oz whole-grain pasta (of your choice), cooked, drained, rinsed

2 cups chicken breast, cooked and cut into bite-size pieces
1 cup water chestnuts, sliced
1/2 fresh parsley, chopped
1/2 cup green onions, chopped
8 cups fresh spinach, torn
Dressing:
1/4 cup sesame seeds
1/4 cup coconut oil
1/8 cup reduced sodium soy sauce
1/3 cup white vinegar
2 tbsp salad olive oil
3 tbsp Splenda Granular
Salt and Pepper to taste

Make dressing: Warm sesame seeds in the 1/4 cup oil; cool and add remaining ingredients.

Marinate the salad (pasta, chicken, water chestnuts) overnight. Next day add the spinach, parsley and onion and toss before serving. You may want to make a little extra dressing so you can add the next day if the pasta is too dry.

*May substitute your favorite low/no carb pasta.

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HAM AND THREE BEAN SALAD

1 lb fully cooked ham, cut into bite-sized pieces

1 can kidney beans, drained
1 can cut green beans, drained
1 can cut yellow beans, drained
1/2 cup chopped green bell pepper
1/4 cup sliced onion
1/4 to 1/2 tsp salt
3/4 cup salad olive or canola oil
1/2 cup vinegar
1/4 tsp freshly ground black pepper

Mix ham and vegetables together in a large bowl.

Using a wire whisk, combine the salt, oil, vinegar and pepper. When completely blended, pour over the ham and vegetables. Toss salad well then chill in refrigerator for several hours before serving. Stir occasionally during the chilling time.

Yield: 4 to 6 servings

 

 File Photo of a similar dish

INDIAN SPICED CHAI TEA

You can replace this favorite coffee house drink with your own homemade version for only a fraction of the sugar and calories.

2 cups water
1/4 tsp ground cinnamon
1/4 tsp ground cloves
1/4 tsp powdered ginger
1/4 tsp ground cardamom
1/8 tsp ground nutmeg
3 tea bags, either black tea or Darjeeling
1/2 tsp vanilla
1/4 cup Splenda
1 tbsp honey
1 cup 1% milk

Bring the water and spices to a boil in a small saucepan. Add the tea bags and allow to steep 2-3 minutes. Remove tea bags and stir in the vanilla, Splenda, and honey. Strain tea.

To serve, measure 2/3 cup tea and 1/3 cup milk into a mug and microwave 1 minute or heat tea and milk together in a small saucepan.

Yield: 3 servings
Per serving: 60 calories, 12 g carbs, 3 g protein
Diabetic exchange: 1 carb
WW Points: 1

 Note: File Photo

This is a Splenda recipe. You may choose another sweetener of your choice but it may change the nutritional information.

SPINACH BERRY SALAD WITH CURRY DRESSING

4 cups torn fresh spinach

1 cup sliced fresh strawberries
1 cup fresh or frozen blueberries
1 small sweet onion, sliced
1/4 cup chopped pecans, toasted

Curry Dressing:
2 tbsp white wine vinegar
2 tbsp balsamic vinegar
2 tbsp honey
2 tsp Dijon mustard
1 tsp curry powder
1/4 tsp salt
1/8 tsp pepper

In a large salad bowl, toss together the spinach, berries, onion, and pecans.

In a jar with a seal-tight lid, combine the dressing ingredients; shake well. Pour dressing over the salad and toss to coat. Serve immediately.

Yield: 4 servings
Per serving of 1 1/2 cups: 141 calories, 6 g (1 g sat) fat, 0 cholesterol, 250 mg sodium, 22 g carbs (4 g fiber), 3 g protein.
Diabetic Exchanges: 1 vegetable, 1 fruit, 1 fat

file photo

SOUTHWESTERN-STYLE CORN PUDDING

1 small onion, diced

2 tbsp butter
1 cup buttermilk
1 large egg + 2 egg whites
1 can (4.5-oz) chopped green chilies
1 can (15-oz) whole kernel corn, drained
1/2 cup cornmeal
2 tbsp white whole-wheat flour
1/2 tsp baking powder
1/2 cup Splenda Granular

Preheat oven to 350 degrees.
Spray a 1-quart casserole dish with nonstick cooking spray.

In a small pan, cook onion in butter until soft. Scrape onions into a large bowl and add buttermilk, egg, egg whites, and chilies.

Place corn in a blender or food processor and pulse briefly to coarsely chop; add to the bowl with other ingredients.

In a small bowl, blend cornmeal, flour, baking powder and Splenda; pour into the corn mixture and stir to blend. Spoon into the prepared baking dish.

Bake 45-50 minutes until puffed and browned.

Yield: 6 servings
Per serving: 140 calories, 18 g carbs (2 g fiber), 5 g protein, 4 g (2 sat) fat
Diabetic Exchanges: 1 carb, 1 fat
WW Points: 2

For diabetics I recommend serving this with a low-fat protein item such as lean ham, chicken breast, turkey, pork tenderloin, etc.

Note: This is a file photo.

BACON-KALE TART

1 square puff pastry sheet (about 10x10-inches)

1 tbsp unsalted butter
1/2 cup small white onion, thinly sliced
1 tsp minced garlic
Pinch red pepper flakes
2 cups (packed) stemmed and chopped kale leaves
2 tbsp prepared pesto
5 bacon slices, cooked (not crispy), chopped
1/4 cup roasted tomatoes
1/4 cup shaved Parmesan cheese
salt and pepper to taste

Preheat oven to 375 degrees.
Line a sheet pan with parchment paper. Lay out puff pastry sheet on top to thaw while preparing toppings.

Heat butter in a large skillet over low heat. Add onions and cook until soft, 12 -15 minutes. Add garlic and red pepper flakes, cook for a minute. Add kale and cook until wilted, 3 - 5 minutes.

Spread pesto over puff pastry sheet, leaving a border.. Layer on onion and kale mixture, bacon, and tomatoes. Bake for 30 - 35 minutes, or until edges are puffed and golden. Garnish with shaved Parmesan.

Slice into 9 squares to serve.
Per serving of 1 square: 240 calories, 17 g (5 sat) fat, 230 mg sodium, 17 g carbs (1 g fiber, 2 g sugar), 6 g protein

Note: Leftovers should be refrigerated.

Recipe courtesy of Kroger.

DIABETIC LIVING'S BEST TURKEY

1 (12-14 lb) turkey

3 tbsp snipped fresh sage, rosemary, and/or thyme
1 tsp kosher salt
1/2 tsp black pepper
3 small onions, quartered
3 carrots, peeled and cut into 2-inch pieces
3 stalks of celery, cut into 2-inch pieces

Preheat oven to 425 degrees.

Remove neck and giblets from turkey, reserving neck. Rinse inside of turkey; pat dry. Combine the herbs, salt, and pepper; season cavity with half the mixture. Pull neck skin back and skewer. Tie drumsticks to tail with kitchen string. Twist wing tips under the back.

Place turkey, breast side up, in a roasting pan with the onions, carrots, celery, and neck. Pour in 1 cup water. Brush turkey with 1 tbsp olive oil and sprinkle with the remaining herb mixture. Place a meat thermometer in thigh but don't touch the bone. Cover loosely with foil.

Roast 30 minutes then reduce oven temperature to 325 degrees. Roast another 2 1/2 to 3 hours or until thermometer reads 180 degrees. With 45 minutes left on roasting time, remove the foil and string.

Remove from oven and transfer to a platter, reserving pan mixture for gravy. Cover turkey for 15 minutes.
Remove skin before eating.

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WHITE CHICKEN CHILI

This recipe and photo are from a diabetic magazine. The nutritional information they provided appears at the end of the recipe.

3 (15-oz) cans Great Northern Beans, rinsed and drained
4 cups reduced-sodium chicken broth
1 lb skinless, boneless chicken breast halves
2 cups finely chopped onion
1 1/2 cup chopped sweet peppers of your desired color/s
2 (4-oz) cans diced green chili peppers, undrained
4 garlic cloves, minced
2 tsp ground cumin
1 tsp dried oregano, crushed
1/2 tsp salt, optional (best to omit if you have a problem with sodium)
1/4 tsp cayenne pepper
1 1/2 cups shredded Monterey Jack cheese, optional
Plain fat-free Greek Yogurt, optional
Fresh cilantro leaves, optional

In a 4 to 5-quart slow cooker, combine the first 11 ingredients (beans through cayenne pepper). Cover and cook on low 4 to 5 hours or high 2 to 3 hours.

Remove chicken; shred using two forks. Return to cooker. To serve, top with your choice of any or all the optional ingredients listed.

Yield: 8 servings of 1 1/2 cups
Per serving: 239 calories, 3 g (0) g sat) fat, 41 mg cholesterol, 582 mg sodium, 32 g carbs (10 g fiber, 5 g sugar), 22 g protein

the file photo

CROWN JEWEL CAKE

1 small pkg sugar-free orange gelatin

1 small pkg sugar-free cherry gelatin
1 small pkg sugar-free lime gelatin
3 cups boiling water
1 1/2 cups cold water
1 small pkg sugar-free lemon gelatin
1/4 cup Splenda
1 cup boiling water
1/2 cup no-sugar-added pineapple juice
2 envelopes Dream Whip Whipped Topping Mix

Prepare the first 3 gelatins separately, using 1 cup boiling water and 1/2 cup cold water for each flavor. Pour each flavor into a separate 8-in square pan. Chill until firm, at least 3 hours or overnight. Cut each into 1/2-inch cubes. Set aside 3 or 4 cubes of each flavor to use as garnish.

Dissolve the lemon gelatin and Splenda in the 1 cup of boiling water; stir in pineapple juice. Chill until slightly thickened.

Prepare both envelopes of Dream Whip as directed on box. Blend into the slightly thickened lemon gelatin. Fold in gelatin cubes. Spoon mixture into a 9-inch spring-form pan. Chill until firm, at least 5 hours or overnight. Just before serving, run a spatula around sides of pan; gently remove sides. Garnish with the reserved cubes in the center of the cake.

Yield: 16 servings

File Photo

GRANNY SMITH APPLE CRISP

4 cups sliced Granny Smith apples

1 tbsp lemon juice
1/4 cup Splenda Brown Sugar Blend
1 tsp cinnamon
1/3 cup white whole-wheat flour*
1 cup rolled oats
1/2 tsp salt
1/2 cup butter, melted

Preheat oven to 375 degrees.

Place apples in a 9-inch square baking dish or pan. Sprinkle lemon juice over the apples.

Combine remaining ingredients and mix well. Put mixture over the apples.

Bake at 375 degrees for 30 minutes.

Make it extra special with a dollop of unsweetened whipped cream or sugar-free vanilla ice cream.

*Or your favorite low/no carb substitute. Diabetics should avoid all-purpose flour as it is highly refined.

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MOZZARELLA STUFFED BURGERS

1 1/2 lbs lean ground beef

1 envelope dry onion-mushroom soup mix
3-oz Mozzarella cheese, cut into 6 cubes

Combine the dry soup mix with the ground beef; mix together well. Shape mixture into 6 equal size patties. Place one cheese cube in the center of each patty. Grill or broil burgers until done. I suggest serving on whole-grain buns or even better the whole-grain sandwich rounds. Garnish your burger as desired. I suggest veggies such as lettuce, tomato, onion, etc over fatty sugary sauces. If you prefer sauces try making your own

Yield: 6 burgers

Note: File Photo

LIVER AND ONIONS

Liver and onions were one of my dad's favorite meals.  My mom, sister, and I hated it!  But mom dutifully made it from time to time.  Wouldn't you know it?  Yes, I married a man who liked it, too!  My husband ate his in restaurants.  I got this recipe from his favorite 'liver and onions restaurant'.

2 1/4 lbs beef liver, sliced thin (about 1/4-inch)
2 tbsp butter or margarine
1 large onion, cut into thin slices
1/2 tsp salt
1 cup milk
2 extra-large eggs
3 cups fine, dry breadcrumbs (whole-grain is best for diabetics)
2 tbsp vegetable oil (olive oil for your health)

Soak the liver in cold salted water for 15 to 20 minutes.

In a 10-inch skillet, melt the butter or margarine over medium heat.  Add the onion and cook, stirring occasionally, until tender and lightly browned.  Sprinkle with the salt and keep warm.

In a shallow bowl whisk together the milk and eggs until well blended together.  Place the breadcrumbs in another shallow bowl.

Rinse the liver under cool running water then pat dry with paper towels.  Dip slices into the milk mixture then into the crumb mixture, coating lightly and evenly.

In a large skillet heat the oil over medium heat.  Add the liver to the pan and cook until cooked through, approximately 3 minutes per side.

To serve, top the liver slices with the onion.

Yield: 6 servings

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GINGERED SQUASH SAUTE

1 lb yellow squash

1/2 lb small zucchini, sliced
1 medium onion, thinly sliced
1 medium green bell pepper, julienned
4 tsp butter
3 medium tomatoes, peeled and quartered
3/4 tsp salt
3/4 tsp ginger

Cut yellow squash in half lengthwise, then into 1/2-inch slices.

In a large skillet, saute squash, zucchini, onion and bell pepper in butter for 1 minute. Cover and cook over medium heat 3 minutes. Add tomatoes, salt and ginger, Cover and cook a couple minutes until heated through.

Per 3/4 cup: 48 calories, 2g fat (1g saturated fat), 5mg cholesterol, 219mg sodium, 7g carbohydrate (0 sugars, 2g fiber), 2g protein. 

Diabetic Exchanges: 1 vegetable, 1/2 fat. 

 A friend gave me this recipe back in 2004. She said she got it from a TOH magazine. 

This is a TOH photo.

CORN FLAKES HAM LOAF

1 lb smoked ham, ground

1 lb lean fresh pork, ground
2 eggs, lightly beaten
2 1/2 cups corn flake cereal, do not crush
1/2 cup milk
1 1/4 tsp mustard
1 tbsp sugar

Topping:
2 tbsp +2 tsp Splenda Brown sugar blend

3 tbsp catsup

3 tbsp cider vinegar
2 tbsp horseradish
1 tbsp mustard

Combine the ham, pork, eggs, cereal, milk, mustard, and sugar together and pack into a loaf pan.  Bake at 350 degrees for 1 hour and 15 minutes.  Make the topping and after the first 30 minutes of baking, baste every 15 minutes with the topping.

To make the topping, combine all the ingredients in a bowl stirring until the brown sugar is dissolved and the mixture is well blended.  Use to baste the ham loaf according to the instructions above.

file photo used for reference only

CHEESY MEATBALL APPETIZERS

1 lb ground beef

1 cup reduced-fat shredded cheddar cheese
1/4 cup dry whole-grain bread crumbs
1 tsp chili powder
1/2 tsp minced onion
1/2 tsp salt
1/2 tsp pepper
1 egg

In a large mixing bowl, combine all ingredients; mix well. Shape mixture into 1-inch balls and place them in a shallow baking pan. Bake at 350 degrees 10-12 minutes until browned and cooked through. Serve on toothpicks as appetizers or snacks.

Variations: Wrap meat around a small button mushroom, olive, cocktail onion, etc before baking.

File Photo

TACO EGG SCRAMBLE

6 large eggs, beaten

1/3 cup milk
1/3 cup chopped canned green chili peppers
1 tsp minced dried onion
couple splashes bottled hot sauce
1/4 tsp salt, optional
1/8 tsp pepper
2 tbsp salt-free butter
3/4 cup shredded low-fat cheddar cheese
shredded lettuce
1 tomato, cut into wedges

In a medium bowl, combine the eggs, milk, chili peppers, onion, hot sauce, and salt; allow to stand for 1 minute. In a 10-inch skillet, melt the butter. Add the egg mixture to the skillet. Cook without stirring until the mixture begins to set. Lift and fold the partially cooked eggs with a spatula so the uncooked portion flows underneath. Stir in half the cheese. Cook 5 to 6 minutes more or until eggs are completely cooked. Serve on a bed of shredded lettuce topped with the remaining cheese and tomato wedges.

Yield: 4 servings
Per serving: 5 g carbs, 22 g protein.

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BROCCOLI CAULIFLOWER CRUNCY SALAD

1 small head cauliflower, broken into flowerets

1/2 lb fresh broccoli, broken into flowerets
1/2 pint cherry tomatoes, halved
1/2 cup Italian sugar-free or low-sugar salad dressing

Combine the veggies in a medium bowl; pour dressing over all and toss to coat.

Cover salad and refrigerate overnight.

This is a file photo.

TANGY VEGETABLE SALAD

Since I am a gal who loves her vegetables, this has been one of my favorite salads for many years.  I think one of the reasons I love vegetables so much is because I was raised in the country where we grew most of our vegetables.  I loved helping plant the seeds, watching the plants grow, and waiting with great anticipation to enjoying the vegetables when they were ready.  I also loved helping my mother and grandmother can the vegetables then enjoying them on cold snowy days in the wintertime.  I believe my love of vegetables was planted early and I know it runs deep.  Now that I am a diabetic, I have made a few changes so I can still enjoy this dish. Quantity matters. Have a small serving with a protein item.

1 can baby peas
1 can Shoe Peg corn
1 can French-cut green beans
1/2 cup chopped celery
1 chopped onion
1 bell pepper, chopped
1/4 cup olive oil
1/4 cup vinegar
1/4 cup Splenda Granular or your favorite sugar substitute

Drain all the canned vegetables then mix all the ingredients together in a bowl with a lid.  Place lid on bowl and refrigerate several hours or overnight.

This makes a great 'make ahead' dish for busy cooks. It is a good salad to take to pitch-in meals or to serve at family gatherings to share with others. 

THREE-BEAN SOUP

1 large onion, chopped

1 med green bell pepper, chopped
4 garlic cloves, minced
2 tsp olive oil
1 can (16-oz) kidney beans, rinsed and drained
1 can (16-oz) fat-free refried beans
1 can (15-oz) black beans, rinsed and drained
1 can (14.5-oz) reduced-sodium chicken broth
1 can (14.5-oz) stewed tomatoes, cut up
3/4 cup salsa
2 tsp chili powder
1/2 tsp black pepper
1/4 tsp ground cumin

In a large saucepan, sauté the onion, bell pepper, and garlic in the oil until tender.

Add the remaining ingredients to the onion mixture; mix well.

Bring soup to a boil; reduce the heat, cover and simmer 10 minutes.

Yield: 8 servings
Per cup: 201 calories, 1 g fat, 755 mg sodium*, 36 g carbs (10 g fiber), 12 g protein
Diabetic Exchanges: 2 starch, 1 lean meat

* You can reduce the sodium numbers by using low-sodium or no salt added beans.

This photo are recipe are Blue Ribbon Winners at TOH in 2008.

SHORTBREAD COOKIES

 

You can click on the photo to enlarge for easier reading.

Note: I recommend replacing all or at least half of the all-purpose flour with white whole wheat,

HONEY ROSEMARY CHICKEN

1/4 cup honey

1/4 cup balsamic vinegar
1/4 cup minced fresh rosemary
2 tbsp olive oil
6 (about 7-oz) each bone-in skinless chicken breast halves
1 tsp salt
1/4 tsp pepper

In a bowl, combine honey, vinegar, rosemary and oil; mix well. Pour half the marinade into a large resealable plastic bag; add chicken. Seal bag well and turn to coat all the chicken; refrigerate 2 hours. Place remaining marinade in a bowl, cover, and refrigerate.

Drain chicken and discard the marinade from the bag. Place chicken, bone side down, in a 9 x 13-inch baking pan. Sprinkle with the salt and pepper. Bake uncovered at 350 degrees for 55-65 minutes or until the juices run clear. Baste occasionally with the marinade during baking.

Yield: 6 servings
Per serving: 200 calories, 6 g (1 sat) fat, 79 mg cholesterol, 462 mg sodium, 7 g carbs, trace fiber, 20 g protein. I suggest diabetics cut the salt in half or eliminate altogether.
Diabetic Exchanges: 4 very lean meat, 1/2 starch, 1/2 fat

Note: This recipe is from TOH. This recipe was a 2008 TOH Blue Ribbon Contest Winner. The photo is a file photo.

HOMEMADE FRESH TOMATO SOUP

It is so much healthier to make your own tomato soup. This is especially important if the doctor has told you to lower your sodium (salt) intake. This Diabetic Living recipe (with my personal likes, optional) makes a tasty, healthy soup.

2 lb fresh tomatoes*, cored and seeded
1 1/2 cups coarsely chopped red sweet peppers
1 cup reduced-sodium vegetable or chicken broth
1/4 cup chopped sweet onion
1/4 cup snipped fresh basil
2 tbsp heavy cream (I like fat-free evaporated milk)
1 tbsp honey

In a blender or food processor, working in batches, combine the tomatoes, peppers, broth, onion, and basil; cover and blend until or process until smooth. Transfer mixture to a 12-inch saucepan.

Cook soup over low medium heat 5 minutes or until heated through. Stir in the cream and honey.

*No fresh tomatoes? Substitute 2 cans (14.5-oz each) whole tomatoes. (I prefer no-salt-added)

Yield: 6 servings (1 cup each)
Per serving: 69 calories, 2 g (1 g sat.) fat, 7 mg cholesterol, 105 mg sodium, 11 g carbs (3 g fiber, 8 g sugar), 2 g protein with chicken broth

Personal note: I like to garnish mine with 2 or 3 whole-grain croutons.

Note: The following is a file photo.

file photo

SLOW COOKER BEEF WITH CARROTS AND CABBAGE

1 1/2 lbs boneless beef chuck pot roast

1/2 tsp oregano
1/2 tsp ground cumin
1/2 tsp paprika
1/2 tsp freshly ground black pepper
1 1/2 tbsp canola oil
6 medium carrots, cut into 2 to 2 1/2-inch pieces
4 garlic cloves, minced
2/3 cup low-sodium beef broth
4 cups coarse shredded cabbage

Trim the fat from the beef. Combine the oregano, cumin, paprika, pepper and half the salt in a small bowl; sprinkle over the beef and gently rub in.

Heat the canola oil in a large skillet and brown the meat over medium heat.

While meat browns, combine the carrots and garlic in the slow cooker and pour the broth over all. Top with the browned meat.

Cover the cooker and cook on low setting for 7 to 8 hours or 4 hours on high setting. At the end of this cooking time, be sure to have setting on high, add cabbage and replace cover. Cook for 30 minutes until cabbage is tender.

file photo

NUTTY BRUSSELS SPROUTS

1 lb fresh or frozen (thawed) Brussels Sprouts, thawed and cut in half

1/4 -1/2 tsp salt
1/4 tsp pepper
3 tbsp butter
1/4 cup chopped pecans

Trim Brussels sprouts and cut an x in the core of each.

In a large saucepan, bring 1-inch of water the salt and sprouts to a boil; reduce heat. Cover and cook 8 to 10 minutes or until crisp-tender; drain. Sprinkle pepper over all.

Meanwhile, in a small skillet, melt butter over medium heat until golden brown. Add the pecans and cook 1 to 2 minutes until lightly browned. Add the Brussels sprouts and toss to coat.

Yield: 4 to 6 servings

 This is an old recipe and photo from TOH.

STRAWBERRY ALMOND SOY SMOOTHIE

1 cup 1% milk

3/4 cup fresh* strawberries, quartered
1/3 cup firm silken tofu
1/4 cup (6 pkts) Splenda Granular
1/4 tsp almond extract
1/2 cup ice
2 fresh strawberries for garnish, optional

Place the first five ingredients in a blender and pulse to blend: add ice and blend until thick and creamy.

Serve immediately.

Yield: 2 (8-oz) glasses
Per serving: 110 calories, 14 g carbs, 7 g protein, 3 g fat (1 g saturated), 1 g fiber, 65 mg sodium
Diabetic Exchanges: 1/2 Low-fat milk, 1/2 fruit

* May use frozen, partially thawed

file photo