COCKTAIL MEATBALLS WITH QUICK SWEET AND SOUR SAUCE

1 lb prepared meatballs (your choice beef, turkey, mixed, etc)

Sauce:
1/3 cup ketchup
1/4 cup cider vinegar
1/4 cup Splenda Granular
2 tsp Worcestershire sauce
2/3 cup cold water
1 tbsp + 1 tsp cornstarch

Preheat oven to 350 degrees.

Bake meatballs 15 minutes or until no longer pink, if homemade. Bake until heated through if using frozen.

Meanwhile, in a small saucepan combine all sauce ingredients. Place pan over medium heat and simmer until thickened and clear. Pour sauce over meatballs.

Serve meatballs hot. Keep warm in a slow cooker, if necessary.

Yield: Approximately 10 ( 3 to 4 meatballs)
Approximately per serving: 130 calories, 9g carbs, 12g protein, 5g fat (2 saturated), 0g fiber
Diabetic Exchanges: 2 lean meat, 1/2 carb
WW points: 3

 File Photo of a similar recipe.

APPLE OATMEAL CAKE

This is one of the recipes from my vintage recipe collection. This one is from my childhood. I have changed it some to make it more diabetic friendly. If you cannot have desserts I'm sorry, just skip this recipe. It works well for me.

1 cup regular oats, uncooked
1 cup white whole-wheat flour 

3/4 tsp baking soda
1/2 tsp salt (cut in half if you have a problem with sodium)
1/2 tsp ground cinnamon (measure heavily as cinnamon is a blood sugar stabilizer)
1 cup Splenda grandulated (or equivalent of your favorite sugar substitute)
1/2 cup unsweetened applesauce
1 egg or 1/4 cup egg substitute
1 tsp vanilla
1 cup diced apple
1/3 cup English walnuts, chopped

Combine the oats, flour, soda, salt and cinnamon.  Set aside.
Combine Splenda, applesauce, egg, and vanilla.  Add to dry ingredients.
Stir in apples and nuts.
Pour into an 8-inch square pan that has been sprayed with olive or canola oil cooking spray.
Bake at 350 20 to 25 minutes or until a wooden toothpick insert in the center comes out clean.

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CHICKEN-MACARONI SKILLET MEAL

When I was a kid we didn't get our chickens at the grocery store.  We got them from the chicken coop, grandpa chopped their heads off and mom or grandma plucked the feathers and singed them.  I hated that.  To this day I won't eat chicken.  I know it comes from growing up around them.  My family all love chicken and one granddaughter won't eat beef but she could live on chicken.  Yuck!  But for all you out there who, like Lindsay, love chicken here is one of our old recipes for you. This recipe is from my vintage recipe collection with a few changes to make it diabetic-friendly.

4 cups chicken broth
8-oz uncooked elbow macaroni (use whole-grain,veggie.or low/no carb macaroni)
2 slices bacon, cut up
1/4 cup finely chopped green bell pepper
1/3 cup finely chopped onion
2 cups cut up cooked chicken (or turkey)
2 cups shredded American cheese (I suggest low-fat American)
1/4 cup chopped pimento
1/4 cup toasted slivered almonds
1 pkg (10-oz) frozen peas, thawed

In a 2-quart saucepan bring the chicken broth to a boil.  Add the macaroni to the boiling broth.  Cook 10 minutes or until tender; do not drain.
In a large skillet, fry bacon until crisp; add the bell pepper and onion.  Cook, stirring, until the onion is tender.  Drain off fat.  Stir in the macaroni/broth, chicken, cheese, pimento, almonds and peas.  Cook on low until heated through.

You have meat, grains, vegetables and dairy all in this one dish.

Serves 8

ROGERS ROPIN' MEAT SAUCE

Most of us know of Will Rogers the late cowboy, one of the world's greatest trick ropers, actor, writer, and humorist.   His son Jim Rogers was also an accomplished cowboy and actor who appeared along side Hopalong Cassidy in many movies.  This is one of their favorite recipes for barbecue sauce.  This is a recipe of theirs from the 1930s. With just a couple of changes, noted in ( ), most of us diabetics can enjoy this recipe.

1/2 cup ketchup (I use sugar-free)
1 tbsp A-1 steak sauce
1 tsp Worcestershire sauce
1 tbsp brown sugar (substitute 1 1/2 tbsp Splenda brown sugar blend)
pinch of chili powder

Combine all ingredients well.  "It goes well with most cuts of beef, from hamburgers to T-bones."
Makes 1/2 cup

CHIA-ALMOND PANCAKES

1 3/4 cups white whole wheat flour

1/2 cup all-purpose (Personal note: I only use white whole wheat never all-purpose.)
1 tbsp chia seeds, ground
1 tbsp Splenda Granulated
1 tbsp baking powder
1/2 tsp salt
2 1/4 cups unsweetened soy milk
2 eggs, lightly beaten
1/4 cup canola oil
1/2 tsp almond extract
1/4 cup slivered almonds, toasted

In a bowl, stir together the flour/s, chia seeds, Splenda, baking powder, and salt.

In a separate bowl combine the milk, eggs, oil, and extract; add to the flour mixture. Stir only until moistened, batter should remain slightly lumpy.

For each pancake, pour about 1/4 cup batter onto a hot, lightly greased griddle or heavy skillet. If batter is too thick, add a small amount more of the milk. Cook over medium heat 3 to 4 minutes per side or until the pancakes are light golden, turning when bubbly and edges are slightly dry.

Sprinkle the pancakes with almonds and drizzle with a sugar-free or low sugar syrup, if desired.

Yield: 8 servings of 2 pancakes
Note: I got this recipe from a Diabetic Living magazine and made some changes to better suit my diabetes.

DL Photo

MANGO-MELON SALSA

10 drops SweetLeaf Liquid Stevia Lemon Drop Sweet Drops

1 cup cantaloupe melon, diced
1 cup fresh mango, peeled and diced
1/2 serrano chili, seeded and minced
1 tbsp fresh mint, shredded
Juice of 1 lime
1/2 cup fresh pineapple, diced
1 tsp ground ginger
1 tbsp fresh cilantro, chopped
1/2 tsp salt
1/2 tsp chili powder

Combine all ingredients in a bowl and mix thoroughly.Refrigerate before serving.

Yield: 2 cups
Per serving of 2 tablespoons: 5 calories, 0g fat, 0g protein, 2g carbs, 1g sugar
Note: This is a SweetLeaf recipe.

file photo

APPLE SPICE TEA

3 cups boiling water

3 apple* tea bags
1 cup apple cider
1 tsp lemon juice
1/3 cup Splenda Granular
1/4 tsp allspice
2 cinnamon sticks
2 orange slices

Measure water into medium pot and bring to a boil. Remove from heat and add the tea bags. Steep 3 minutes; discard tea bags.

Add cider, lemon juice, Splenda, allspice, cinnamon sticks, and orange slices. Place back on heat and bring to a simmer but do not boil! Serve in 8-oz mugs.

Yield: 4 servings
Per serving: 35 calories, 9 g carbs

Diabetic exchange: 1/2 fruit
WW Points: 1

*I prefer apple-cinnamon

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CHEESE STUFFED ONION-MUSHROOM BURGERS

1 1/2 lbs ground beef

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

In a bowl, combine the ground beef with the soup mix until well combined. Shape mixture into 6 equal patties.

Place 1 cheese cube in the center of each patty; bring meat over cheese to enclose in the center of the patty. Shape into burger.

Broil or grill burgers until desired doneness.

I serve on whole-grain sandwich thins instead of hamburger buns.

Garnish with lettuce, tomato, onion, etc. Using veggies as garnish puts more vegetables into your diet rather than sauces which usually add fat and sugar.

Yield: 6 burgers

Note: File Photo

GELATIN ANTIPASTO SALAD

1 pkg (4 serving size) sugar-free Lemon-flavored gelatin

1/2 tsp salt, optional - I suggest you omit
1 cup boiling water
1 tbsp white vinegar
2 cups ice cubes (Old recipe - do not use too much crushed ice as it will all dissove quickly)
1/2 cup finely cut salami
1/3 cup finely cut Swiss cheese
1/4 cup chopped celery
1/4 cup chopped onion
2 tbsp sliced ripe olives

Dissolve gelatin and salt, if using, in the boiling water; stir until completely dissolved. Add ice cubes and vinegar; stir constantly until thickened, about 3 minutes. Remove any unmelted ice and discard.
Stir the remaining ingredients into the gelatin mixture. Pour into a 3-cup serving bowl and chill until firm, about 3 hours.
Garnish as desired.
Yield: 4 servings

the file photo

APPLE CINNAMON PUFFED PANCAKE

2 tsp butter

1 tsp Splenda Brown Sugar Blend
1 small apple, peeled, cored, diced fine
2/3 cup 1% milk
2 large eggs + 1 large egg white
1/2 cup white whole wheat flour
1/4 cup Splenda Granulated
3/4 tsp cinnamon
1/2 tsp vanilla
1 tsp powdered sugar

Preheat oven to 425 degrees.

Melt butter in a 10-inch ovenproof skillet; add brown sugar blend and apple, cooking 3 to 4 minutes to soften the apple.

In a medium bowl, whisk together the milk, eggs, egg white, flour, Splenda Granulated, cinnamon, and vanilla just until smooth. Pour over the apples in the hot skillet and immediately place in the oven. Bake at 435 degrees 15 minutes. Reduce the oven temperature to 375 degrees and bake an additional 10-15 minutes. Pancake is done when it is puffed up and the edges are curled up and browned.

Remove from oven and lightly dust with the powdered sugar or your own homemade fake powdered sugar.
Serve with some fresh berries or fruit, if desired. Butter and syrup are not necessary with this pancake. I would eat a protein item with this.

Yield: 3 servings
Per serving: 210 calories, 26 g carbs 2g fiber, 9 g protein
Diabetic Exchanges: 1 1/3 carbs, 1 fat

This pancake is not this recipe. It is used for reference only

CRUSTLESS PUMPKIN PIE

1 can (15-oz) pumpkin

1/3 cup Splenda Granulated
1 tbsp honey, optional
1 1/2 tsp pumpkin pie spice
2 eggs, lightly beaten
1 tsp vanilla extract
3/4 cup fat-free evaporated milk

Preheat oven to 350 degrees.
Lightly grease an 8-inch springform pan; set aside.

In a medium mixing bowl combine the pumpkin, Splenda, honey, and pumpkin pie spice. Add the eggs and vanilla extract; beat lightly just until combined. Gradually stir in the milk.

Pour the mixture into the prepared springform pan.

Bake at 350 degrees for 45 to 50 minutes or until the center appears set when gently shaken.  Remove from oven and cool on a wire rack for 1 hour. Cover and chill for at least 2 hours but up to 24 hours before cutting to serve.

To serve, loosen from sides of pan by running a thin metal spatula or knife around the edge; remove sides of pan.

Cut pie into 8 wedges to serve. Top each wedge with a dollop of sugar-free frozen whipped topping, thawed and sprinkled with cinnamon, if desired.

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BERRY MORNING MUFFINS

This recipe is from a diabetes magazine. Don't be overly concerned about the carbs, they are mostly healthy carbs. This muffin is very heart healthy as it is packed full of antioxidant-rich raspberries and strawberries. And the walnuts are heart healthy and have been shown to reduce bad (LDL) cholesterol. So enjoy a muffin! Notice I said a muffin. As diabetics we know we must control portion size!

Nonstick cooking spray
1 1/2 cups whole wheat flour (personal note: I use white whole wheat)
2 tsp ground cinnamon
1 tsp baking powder
1 tsp baking soda
1/4 tsp ground nutmeg
2 eggs, lightly beaten
3/4 cup unsweetened applesauce
1/4 cup agave syrup
1 1/2 tsp vanilla
1 cup mixed fresh raspberries and halved strawberries
3-oz 70-80% dark chocolate, chopped
1/3 cup chopped walnuts

Preheat oven to 350 degrees.
Coat 12 muffin cups with nonstick cooking spray; set aside.

In a large bowl, stir together the flour, cinnamon, baking powder, baking soda, and nutmeg; make a well in the center.

In a small bowl, combine the eggs, applesauce, agave syrup, and vanilla: add all at once to the well in the flour mixture. Stir just until moistened. Fold in the berries, chocolate and walnuts.

Spoon batter into the muffin cups filling each 3/4s full. Bake at 350 degrees for 18-20 minutes or until a wooden toothpick inserted in the center comes out clean.

Cool in pans on a wire rack. Remove from pans when almost cooled.

Yield: 12 muffins
Per muffin: 162 calories, 6 g (2 sat) fat, 31 mg cholesterol, 160 mg sodium, 23 g carbs (3 fiber, 9 sugar), 4 g protein

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CONNIE'S FRESH SPINACH SALAD

1 lb fresh spinach

1 small red onion, sliced into rings
3 hard-boiled eggs, chopped
6 slices bacon, cooked, drained, crumbled

Dressing:
1 small onion, chopped
1 cup olive or canola oil
1/3 cup vinegar
1/3 cup Splenda Granular (or equivalent of your favorite sweetener)
1 tbsp prepared mustard
1 tsp celery seeds
1/2 tsp salt

Remove stems from spinach, wash leaves in lukewarm water and pat dry. Tear into bite-size pieces. Combine the spinach, red onion, chopped eggs, and the crumbled bacon. Toss with the dressing.

To make the dressing, combine all ingredients in a small jar with a tight fitting lid and shake until combined or whisk all together.

file photo for reference

CABBAGE-APPLE SLAW

2 cups shredded red cabbage or 1 cup red and 1 cup green

1 cup peeled and diced apples
1 cup diced celery
1/3 cup chopped walnuts or pecans
5 tbsp olive oil mayonnaise
6 tbsp low-fat plain Greek yogurt
1 tbsp Splenda Granular
1/4 tsp salt, optional

Place cabbage, apples, celery and nuts in a large bowl.

Whisk together the remaining ingredients; toss with the cabbage mixture. Refrigerate before serving.

Yield: 6 servings.

 Note: This is a file photo.

CAFE ORANGE COFFEE

6 tbsp ground coffee

Zest of 1 small orange
3 tbsp Splenda Granular (or 4 packets)
2 tsp honey, optional
4 cups water

Place coffee in the coffee pot filter; add the orange zest.

Measure the Splenda and honey, if using, into the coffee pot.

Brew the coffee using the 4 cups of water.

Yield: 4 servings
Per serving: 20 calories, 5 g carbs, 0 g protein,

Diabetic Exchange: 1 free food

clipart photo

SPIRAL VEGETABLE STICKS

3 medium carrots, cut into quarters lengthwise

12 fresh asparagus spears, trimmed
1 tube (11-oz) refrigerated bread sticks
1 egg white, beaten
1/4 cup grated Parmesan cheese
1/2 tsp dried oregano

In a large skillet, bring 2-inches of water to a boil; add carrots and cook for 3 minutes. Add asparagus and cook another 2-3 minutes. Drain veggies and rinse with cold water; pat dry.

Heat oven to 375 degrees.
Spray a baking sheet with nonstick cooking spray.

Cut each piece of bread stick dough in half; roll each piece into a 7-inch rope. Wrap one rope around each vegetable.

Place the wrapped vegetables on the prepared baking sheet, tucking the end of the bread dough underneath the veggie stick to secure. Brush each with the egg white.

Combine the Parmesan cheese and oregano; sprinkle over the sticks.

Bake at 375 degrees for 12 to 14 minutes or until golden brown.

Yield: 12 servings of 2 sticks
Per serving: 97 calories, 2 g fat, 15 g carbs, 1 g fiber, 4 g protein
Diabetic Exchanges: 1 starch, 1 vegetable

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SWEET AS SUGAR COOKIES

1 cup unsalted butter, softened

1 cup SPLENDA^® Naturals Sugar and Stevia Sweetener Blend

2 large eggs

2 teaspoons vanilla extract

4 cups all-purpose flour

1 teaspoon baking powder

1/2 teaspoon salt

Optional Garnishes: decorative candies and colored sugars 

 

Beat butter at medium speed with an electric mixer in a medium-sized mixing bowl until creamy. Gradually add SPLENDA^® Sweetener, beating well. Add eggs, one at a time, mixing well after each addition. Stir in vanilla.

Combine flour, baking powder, and salt in a separate mixing bowl. Gradually add flour mixture to SPLENDA^® Sweetener mixture, beating until blended. Do not over-mix.

Place dough on a lightly floured work surface. Divide dough in half; pat each half into a circle and wrap with plastic wrap. Chill cookie dough for one hour or until slightly firm.

Preheat oven to 325°F.

Remove dough from refrigerator. Work with one portion of dough at a time. Roll each portion to 1/8-inch thickness on a lightly floured surface. Cut with a cookie cutter, and place on lightly greased cookie sheets. Sprinkle with decorative candies or colored sugars, if desired.

Bake in preheated oven 8 to 10 minutes or until edges of cookies are lightly browned. Cool slightly on cookie sheets; remove to wire racks to cool completely.

Note: decorative candies or colored sugars should not be a problem for a controlled diabetic. If using frosting use canned sugar-free or make your own using "fake" powdered sugar, directions found on this blog. Only you and your doctor know your blood sugar situation. Eat these cookies per your personal situation.

Recipe and photo are from Splenda.

LIME CHIFFON MARBLE

Looking for a light, sugar-free dessert? Give this recipe a try. Good anytime of the year as you can use other gelatin flavors to change colors to suit your occasion.

1 pkg (4-serving size) sugar-free lime gelatin
3/4 cup boiling water
2 cups ice cubes
1 cup sugar-free frozen whipped topping, thawed

Dissolve gelatin in the boiling water, stirring until completely dissolved.

Add ice cubes to gelatin and stir constantly until mixture begins to thicken, about 2 to 3 minutes. Remove any remaining ice. Remove 3/4 cup of the mixture and set mixture aside.

Fold the whipped topping into the remaining gelatin.

Alternately spoon the plain gelatin and whipped topping gelatin into 4 dessert glasses. Carefully zigzag a knife or spatula through the mixture to marble. Chill.

Before serving, garnish with a mint sprig, if desired.

Yield: 4 servings

Jell-O photo

SPICY SKILLET PORK CHOPS

1 1/2 cups frozen whole kernel corn

1 can (10-oz) diced tomatoes and green chiles, do not drain
2 garlic cloves, minced
1/2 tsp ground cumin
1/4 tsp hot pepper sauce
4 boneless pork loin chips, 3/4-inch thick
1/2 tsp chili powder
2 tsp vegetable oil
1 medium onion, cut into thin wedges
1 1/3 cups hot cooked brown rice for serving, optional
Fresh cilantro for garnish, optional

Combine the corn, tomatoes, garlic, cumin and hot pepper sauce in a bowl; set aside.

Trim any fat from the chops and sprinkle both sides with chili powder.

Heat oil in a 12-inch skillet over medium-high heat. Add the pork chops and cook approximately 4 minutes or until browned, turning once to brown both sides. Remove the chops and reserve the drippings in the skillet.

Add the onion to the skillet and cook, stirring, over medium heat 3 minutes. Stir in the corn mixture; place chops back in skillet over the corn mixture. Bring to a boil; reduce heat and simmer, covered, 12 minutes or until chops are cooked through and at least 145 degrees.

Serve over the rice and garnish with the cilantro, if desired.

Yield: 4 servings
Per serving of 1 chop and approximately 1/2 cup corn mixture: 378 calories, 9 g (2 g sat) fat, 450 mg sodium, 33 g (3 g fiber) carbs, 45 g protein

Recipe and photo from Diabetic Living

CAFE MOCHA MIX

Make your own cafe mocha drink at home where you will know exactly what you are getting. This drink is not overly sweet, has a rich coffee flavor, a touch of chocolate and a hint of cinnamon.

2/3 cup Splenda Granular
1/2 cup instant coffee
1/2 cup nonfat dry milk powder
1/2 cup nondairy powdered creamer
1/3 cup Dutch-process cocoa powder
1/4 tsp ground cinnamon

Mix all ingredients together thoroughly and place in an airtight container.

To serve: Stir 3 tablespoons of the mix into 6-ounces very hot water. Stir to dissolve.

Yield: 14 servings
Per serving: 40 calories, 7g carbs, 2g protein, 1g fat (0 saturated fat)
Diabetic Exchange: 1/2 carb
WW Point: 1

This also makes a great gift for your diabetic family members or friends. Package prettily, as in the file photo below, and give as a gift for any occasion.

QUICK-AS-A-FLASH WILD RICE AND SALMON BISQUE

2 cups water

1 1/2 cups frozen chopped peppers, onions, celery vegetable blend
1/2 tsp dried dill weed
1/2 cup light tub-style cream cheese
1 tbsp white whole-wheat flour
1 cup fat-free milk
1 pouch (5-oz) cooked skinless, boneless pink salmon, coarsely flaked
1 pouch (8.5-oz) cooked whole grain medley brown and wild rice
3 cups fresh baby spinach
1/2 tsp lemon zest

In a 12-inch skillet combine the water, frozen veggie blend, and dill weed; bring to a boil.

Meanwhile, in a bowl whisk together cream cheese and flour until smooth. Whisk in 1/2 cup of the milk until smooth; add mixture to the skillet and whisk until well combined. Stir in the remaining milk.

Add the salmon and rice; cook, covered, 3 minutes. Remove from the heat. Stir in the spinach. Sprinkle with the lemon zest.

Yield: 4 servings (1 1/2 cup each)
Per serving: 247 calories, 8 g (4 g sat) fat, 27 g carbs (2 g fiber), 16 g protein

Note: Variations -
Sub 2 (2.6-oz each) packets for the salmon OR 1 (7-oz) pouch white chicken

Note: This is basically a Diabetic Living recipe.

SPECIAL OCCASION CHOCOLATE CHERRY CAKE

1 box Sugar-Free Devil's Food or Chocolate cake mix

2 cups sugar-free frozen whipped topping, thawed 

1/2 cup chopped maraschino cherries*

1 tub sugar-free chocolate frosting

Maraschino cherries with stems for garnish, if desired

Preheat oven to 350 degrees. Grease and flour two 9-inch layer cake pans. Prepare cake mix as directed on package. Divide the batter evenly between the two pans. Bake and cool as directed on the package. 

Fold the chopped maraschino cherries into the whipped topping. Spread over the top of one of the layers. Top mixture with the second cake layer. Frost with the chocolate frosting. Store cake in the refrigerator.

*I rinse my cherries in a colander and drain well on paper towels before chopping. You do not get many sugar grams per a thin slice of cake. Remember this is a dessert, a special treat. Do not over-indulge! If you use the stemmed cherries as garnish, remove yours if you have to closely watch your sugar. 

Options! If you don't want to use the maraschino cherries, you can substitute fresh strawberries for a delicious option.

 

CRAB SALAD PHYLLO CUPS

15 frozen mini phyllo shells

4-oz lump crabmeat
1/4 cup finely diced red bell pepper
2 tbsp sweet chili sauce
1 scallion, finely chopped
2 tbsp chopped cilantro
hot sauce, optional
salt, optional
15 half slices cucumber

Preheat oven to 375 degrees.
Line a baking sheet with parchment paper.

Place the phyllo shells on the prepared baking sheet and bake at 375 degrees approximately 5 minutes or until browned and crisp.

Combine the crabmeat, bell pepper, chili sauce, scallion, and cilantro. Season with some hot sauce and/or salt, if desired. Top each with a half slice of cucumber before serving.

Yield: 15 appetizers
Note: This recipe idea and photo come from mezzacorona.

LOW-CARB CHEESECAKE BARS

CRUST:

6 whole graham crackers, finely ground
2 teaspoons Splenda Brown Sugar Blend
2 tbsp butter, melted

Preheat oven to 350 degrees.
Spray a 9-inch square baking pan with nonstick cooking spray and set aside.

In a small bowl mix the graham cracker crumbs with the Spenda blend.  Add the melted butter, stirring until the crumbs are moistened.  Press the crumbs evenly onto the bottom of the prepared baking pan.  Bake about 5 minutes; set aside to cool.

FILLING:
2 pkgs (8-oz each) reduced-fat cream cheese, softened to room temperature
1 pkg (8-oz) fat-free cream cheese, softened to room temperature
1 cup Splenda granulated
2 tsp vanilla extract
2 large eggs
1/4 cup egg substitute
2 tbsp white whole-wheat flour (may use almond meal)
1/2 cup reduced sugar or no-sugar-added raspberry or strawberry  presrves
2 tablespoons water

Beat the cream cheeses, vanilla extract, and Splenda with an electric mixer until smooth.  Beat in the eggs, 1 at a time, then add the egg substitute.  Mix in flour until well combined.  Pour batter over the crust. 

Bake at 350 degrees for approximately 25 minutes.  Remove from oven and cool for 5 minutes.

Heat the preserves and water in a small saucepan, stirring constantly, until the preserves are melted.  Spread over the filling, cover and chill in refrigerator for 4 hours before cutting into bars.

Yield: 25 bars
Per serving of 1 bar:  84 cal, 4 g protein, 7 g carbs

file photo

GRILLED BEEF TENDERLOIN TEXAS-STYLE

1 (around 4 lb) beef tenderloin, trimmed and tied

1/4 cup olive oil
3 tbsp coarsely ground black pepper
2 tbsp coarsely chopped fresh thyme
kosher salt, to taste

Coat tenderloin with the olive oil and season evenly with pepper and thyme; allow to come to room temperature for around 30 minutes while you prepare the grill.

To prepare grill: Light a fire with either charcoal or wood and allow it to burn down to medium-high. Arrange some of the coals on one side of the grill to make a hot zone and some coals on the other side to make a cooler indirect heat zone.

Generously season the tenderloin with salt and place directly over the hot fire; sear each side for about 5 minutes until the meat is caramelized and crusted. Move the beef to the cooler indirect heat section and close the lid. This allows the meat to roast; turn it occasionally during cooking. Cook until a meat thermometer  inserted in the thickest part of the meat reads 125 degrees for medium-rare, about 20 minutes. (Adjust cooking time for medium, well, etc., if desired)

Allow meat to rest at least 15 minutes before slicing.

Note: This recipe is from Chef Lambert of Ft. Worth and Austin fame.

Note: Recipe and photo are from a Texas Highways magazine in 2017.

OLD FASHION EGGNOG

6 beaten egg yolks

2 1/4 cups low-fat milk 

1/3 cup Splenda or your equivalent of your favorite sweetener
1 tsp vanilla extract
1 cup heavy cream or low-fat evaporated milk
1 tablespoon Splenda Baking Sugar Blend
Ground nutmeg

In a large heavy-duty saucepan combine the egg yolks, milk, 1/3 cup Splenda.  Cook the mixture over medium heat, while stirring, until the mixture coats a metal spoon.  Remove mixture from the heat.  Cool quickly by placing in a sink (or a pan) of ice water while stirring for a couple of minutes.  Stir in the vanilla.  Refrigerate at least 4 hours but up to 24 hours.

To serve:
In a mixing bowl, whip the heavy cream with the 1 tablespoon of Splenda Baking Blend until soft peaks (tops fold over when beaters are removed) form.  Transfer the chilled eggnog to a large punch bowl.  Gently fold in the whipped cream and sprinkle with ground nutmeg.

Yield: 8 to 10 servings

file photo

HOT BACON CRAB DIP

This recipe (and photo) are from a bacon insert in a 2011 Food Network magazine. I redid the recipe to be more diabetic-friendly.

1 (8-oz) brick low-fat cream cheese, softened
8-oz crabmeat
1 cup cooked, drained on paper towels, crumbled bacon
1/2 cup olive oil mayonnaise
3 scallions, chopped
1 lemon, juiced

Preheat oven to 350 degrees.
Lightly spray a baking dish with nonstick cooking spray; set aside.

Mix all ingredients together and spread in the baking dish. Sprinkle fine whole grain bread crumbs over the top and bake at 350 degrees 30 minutes or until bubbly.

Serve with whole grain toasted breads or crackers.

FROSTED FRESH GRAPES

This is an easy way for diabetics to fancy up salad patters, dessert plates, fruit and cheese trays, etc. These grape clusters are so good you could even use them as dessert. Remember this is considered a dessert and should only be used a decoration or the diabetic should eat no more than a few grapes. Use to fancy up platters and allow others to eat most of the grapes.

2 lbs seedless grapes
1 large egg white, slightly beaten (or 1/4 cup liquid egg white from dairy section)
1 pkg (4-serving size) sugar-free gelatin, any flavor

Cover a tray with waxed paper; set aside.

Wash grapes and pat dry on paper towels. Cut bunches into small clusters.

Dip grape clusters into the egg white, one cluster at a time. Hold for excess to drip off then sprinkle with the gelatin. Place on the prepared tray. Repeat until all clusters are done.

Place tray in refrigerator and allow to cool for 3 hours before serving.

Note: Frosted grapes may be kept in the refrigerator over night if you need to make ahead.

Note: This is a file photo for reference only.

HIGH-PROTEIN CINNAMON PANCAKES

This is basically a recipe from a Splenda cookbook. I changed it from all-purpose flour to white whole wheat flour. I never use refined white (all-purpose) flour. The amount is the same so make yours to suit yourself.

1/2 cup + 2 tbsp white whole-wheat flour
1/2 cup protein powder
1/4 cup Splenda Granular
1 tsp baking powder
1 tsp ground cinnamon
1 1/2 cups buttermilk
1 tbsp butter, melted
2 eggs, lightly beaten

Combine all dry ingredients in a mixing bowl.

In a small mixing bowl whisk together the buttermilk, butter, and eggs; stir into the dry ingredients using a wooden spoon or rubber spatula only until all flour is moistened. Do Not Over Mix.

Place griddle or skillet over medium heat; spray lightly with nonstick cooking spray. Pour 1/4 cup batter and spread into 4-inch circle for each pancake. Cook 3 to 4 minutes on first side until bottom is browned. Flip and cook on second side 2 to 3 minutes. Serve hot with your favorite sugar-free syrup.

Yield: 8 pancakes
Per serving (2 pancakes): 170 calories, 18 g carbs ( g fiber), 15 g protein, 5 g (1.5 g sat) fat, 400 mg sodium
Diabetic exchanges: 2 lean meat, 1 carb
WW points: 4
Note the above info is for pancakes only. Syrup will change those numbers.

When buying protein powder for cooking it is best to buy it in bags or bins (Bob's Red Mill is a good example). Protein powder in cans is great for drinks but not so good for cooking.

Note: File Photo

MEYER LEMON AND STRAWBERRY PIE

This is a recipe I saved several years ago from Hoosier Homemade. She adapted it from a Pillsbury recipe. The (notes) are mine.

• 1 pie crust - store bought or homemade
Filling
• 1/2 cup Truvia Baking Blend (I use Splenda Granular)
• 2 tablespoons cornstarch
• 2 tablespoons flour, all-purpose (I always use white whole wheat - never refined all-purpose)
• 1 1/2 cups water
• 3 egg yolks, beaten
• 1 tablespoon grated Meyer lemon peel
• 1/3 cup Meyer lemon juice
• 1 tablespoon butter
Topping
• Fresh Strawberries
• Fresh Whipping Cream or whipped topping

Instructions

1. Preheat oven to 400 degrees. Prepare and bake pie crust according to directions on box or make your own in a pie plate or tart pan.Cool
Filling
2. In a saucepan, combine flour, cornstarch and Truvia Baking Blend
3. Gradually add water, whisking constantly
4. Heat to boiling over medium heat, cook and stir for 1 minute, remove from heat
5. Whisk egg yolks in a small bowl. Gradually add 1/2 cup of cooked mixture, whisking constantly.
6. Stir the egg mixture into the cooked mixture
7. Stir in lemon juice and peel, cook over medium heat for about 5 minutes until thickened, stirring constantly
8. Remove from heat and let stand 10 minutes
9. Pour into cooled pie crust and place in fridge for at least 2 hours
10. Clean and slice strawberries when you are ready to serve
11. Serve with fresh whipping cream

Note: Recipe adapted from Pillsbury.