LOW GLYCEMIC HAM & PEPPER FRITTATA

1 tbsp extra-virgin olive oil OR canola oil

1/2 cup diced yellow bell pepper
1/2 cup diced green bell pepper
1/2 cup diced red bell pepper
1 cup diced lean ham
2 tsp dried parsley
1/4 tsp black pepper
2 cups egg substitute
1 cup shredded reduced-fat Swiss cheese

Coat a large broiler-proof skillet with the oil and preheat over medium-high heat. (I recommend an iron skillet but that is just personal choice.)  Add the bell peppers, ham, parsley, black pepper and saute for several minutes until the vegetables are crisp tender.  Spread the mixture evenly over the bottom of the skillet.  Pour the egg substitute overall and reduce the heat to medium-low.  Cover and cook without stirring for 6 minutes until the egg is almost set ie edges are cooked top is still runny.

Remove skillet (wrap handle in foil if necessary to protect in broiler) and place under a preheated broiler and boil for a couple of minutes until the eggs are set but not dry.  Sprinkle with the cheese and broil for another minute to melt the cheese. 

Remove from broiler and cut into 4 wedges.  Serve immediately while hot.

Yield: 4 servings
Per serving: 7 g carbs and 28 g protein

 

Note: Not this recipe. Photo used for reference only.

VEGGIE SPAGHETTI WITH SHRIMP

 

6 ounces uncooked whole-wheat thin spaghetti

1/2 lb raw peeled, deveined shrimp
1 1/2 cups small broccoli florets
1/2 cup tiny tomatoes, quarted
16 pitted ripe olives, chopped
1/4 cup fresh chopped basil
2 tbsp olive oil
2 tsp grated lemon peel
2 garlic cloves, minced
1/2 tsp salt
1/4 tsp red pepper flakes

Cook the spaghetti according to the package directions but leave out salt and butter or oil.  Add the shrimp and broccoli during the last minute to minute and a half of the cooking.

While spaghetti cooks, combine the tomatoes, olives, basil, olive oil, lemon peel, garlic, salt, and red pepper flakes in a small bowl; blend thoroughly.

Drain the spaghetti mixture and place in a shallow pasta bowl. Top with the tomato mixture; toss gently.

Yield: 4 servings

Per serving: Approximatey 303 cal, 10 g (1 g sat) fat, 19 g protein, 37 g carbs
Dietary Exchanges = 1 vegetable, 2 starch, 2 meat, 1/2 fat 


Note: File Photo

WHITE CHOCOLATE FROSTING

2 small boxes sugar-free white chocolate pudding mix

1 cup low-fat milk
1/2 cup butter
1 brick (8-oz) cream cheese
1 cup "fake" powdered sugar (recipe on this blog) or commercial powdered sugar substitute
1 tsp vanilla extract

Using a whisk, combine the pudding mixes with the milk.

In mixer bowl, cream the butter and cream cheese together. Add the pudding mixture and beat to blend. Add the vanilla and powdered sugar.  Beat until well blended.

If frosting is too thick, thin with milk, 1 teaspoonful at a time.

Note: This frosting should be kept refrigerated for best results.

Note: File Photo

LEMON AND RASPBERRY BARS

CRUST:

3/4 cup white whole-wheat flour
3/4 cup Splenda, granulated
pinch of salt, optional
1/4 cup butter

Preheat oven to 350 degrees.
Spray an 8-inch square baking pan generously with nonstick cooking spray; set aside.

Mix together the flour, Splenda, and salt, if using, together in a medium bowl.  Cut in the butter until the mixture is crumbly.  DO NOT OVERMIX.  Press the dough into prepared pan.  Bake at 350 degrees for 15 to 20 minutes or until lightly browned.

FILLING:

1 1/4 cups Splenda, granulated
2 tbsp white whole-wheat flour
1/2 cup egg substitute or 2 eggs
1/2 cup half-and-half cream (I use fat-free evaporated milk)
1/2 cup fresh lemon juice
1 tbsp grated lemon peel
1/4 cup sugar-free raspberry preserves
Mint leaves for garnish, if desired
Fresh raspberries for garnish, if desired

Combine the Splenda and flour together, mixing well.  Add the egg substitute and cream; stir until blended.  Slowly add the lemon juice while stirring constantly; stir in the lemon peel.

Stir the preserves until soften up and spread evenly over the warm crust.  Gently pour the lemon mixture over the preserves.  Bake in the 350-degree oven for 20 to 25 minutes until set.  Remove from oven and cool on a wire rack before refrigerating.  Allow to chill for 2 hours before cutting into 16 squares to serve. Garnish with mint leaves and fresh raspberries, if desired.

File Photo

TOMATOES STUFFED WITH CRAB

 

4 large ripe tomatoes
1 pkg (6-oz) frozen cooked crabmeat, thawed
1/2 cup finely chopped celery
1/4 cup fine dry breadcrumbs
2 tbsp snipped chives
1/2 tsp dried basil
1 tbsp lemon juice
1 tsp Dijon mustard
dash of freshly ground black pepper
pinch of salt
4 fresh lettuce leaves to sit tomatoes on
4 fresh basil sprigs for garnish, if desired

Cut about a quarter inch off the stem end of each tomato.  Use a spoon to scoop the pulp (leaving about a half-inch shell) from the tomatoes and place pulp into a sieve or fine colander.  Allow pulp to drain and discard juice.  Chop the pulp.

Turn the tomatoes upside down on paper towels to drain well (this will prevent the filling from getting soggy).

Combine the chopped pulp, crabmeat, celery, breadcrumbs, chives, basil, lemon juice, mustard, and pepper together in a medium bowl; mix well.

Sprinkle the salt on the insides of the tomatoes; fill with the crabmeat mixture.

To serve, set each tomato on a lettuce leaf and top with a fresh basil sprig, if desired.

Per tomato: Approximately 105 calories, 13 g carbs, 11 g protein

Note: File Photo

MEDITERRANEAN SALMON SKILLET MEAL

3/4 cup chopped red onion
1 tbsp minced garlic
2 tsp sage
2 tsp canola oil
1 can (15 1/2-oz) cannellini beans, rinsed and drained
1/2 cup fat-free, reduced-sodium chicken broth
1/4 tsp salt
3 cups fresh baby spinach
2 tsp flaxseed oil
4 (3 to 4-oz each) skinless salmon fillets
dash of red pepper flakes, optional

In a deep large skillet, combine the onion, garlic, all but 1/2 teaspoon of the sage, and half the oil.  Cover skillet and cook over medium heat while stirring occasionally.  Cook approximately 5 minutes or until onion begins to soften.  Add the beans, chicken broth, and salt.  Simmer mixture for 10 minutes.  Stir in the spinach and cook another couple of minutes.  Add the flaxseed oil and stir to blend; remove skillet from the heat.

Rub the remaining sage on the salmon fillets.  Place the other half of the canola oil in a medium saucepan or a grill pan, if desired.  Place salmon in the pan and cook 3-5 minutes.  Carefully turn salmon and cook for another minute or two.  Remove salmon to serving plates and spoon bean mixture around the salmon.  Sprinkle the spinach with the red pepper flakes, if desired.

Yield: 4 servings

Wishing You a Blessed Christmas Eve

 

CHERRY & CREAM PARFAITS

 

1 cup whipping cream

3 tbsp Splenda granular
1 tsp vanilla extract
dash of salt
1 cup low-fat sour cream
1 can (21-oz) Splenda-sweetened cherry pie filling

In a mixing bowl, whip the whipping cream until soft peaks form. Gradually add Splenda, vanilla and salt; continuing beating until stiff peaks form. Fold in the sour cream. Take six cherries from the pie filling and set aside. Spoon half of the pie filling into the bottoms of six parfait glasses; top with half the whipped cream mixture. Repeat the layers. Add one of the reserved cherries to the top of each parfait. Add a mint sprig to each of the parfaits, if desired.

Note: File Photo

Happy Christmas Weekend

 

ORANGE-SOY PORK CHOPS

5 loin pork chops

1/2 tsp garlic powder
1/2 tsp freshly ground black pepper
white whole-wheat flour or almond meal/flour for dredging chops
2 tbsp canola oil
1 cup chopped onion
1/2 tsp grated ginger
3/4 cup Splenda-sweetened orange marmalade
2 tbsp soy sauce

Rinse chops and pat dry with paper towels; sprinkle with the garlic powder and pepper.  Dredge the seasoned chops through the flour to coat.

In a large nonstick skillet heat the canola oil over medium-high heat.  Add the chops to the hot oil and cook until browned on both sides.  Remove the chops and place on a heated platter; save drippings in skillet.

Add the onion to the skillet and sprinkle with the ginger; cook, stirring until tender.  Stir in the marmalade and soy sauce.  Return the pork chops to the skillet and spoon sauce over the chops to coat.  Cover skillet and simmer chops in the sauce for 10 minutes or until cooked through.
 

file photo

CARAMELIZED PINEAPPLE

 

1 tbsp butter

2 cups fresh pineapple chunks
2 tbsp Splenda Baking Blend
vanilla sugar-free frozen yogurt
ground cinnamon, optional (but very important to a diabetic's diet)

Spray a baking sheet that has sides with nonstick cooking spray and set aside.

In a large nonstick skillet, heat the butter over medium-high heat.

In a large mixing bowl toss the pineapple and Splenda together; add to the skillet.  Cook pineapple over medium heat until beginning to brown, approximately 7 minutes.  Cook another 2 to 4 minutes, or until golden brown, stirring and turning pineapple occasionally.  Spread on the prepared baking sheet.  Cool for 5 minutes.

Spoon the pineapple into dessert dishes and add a couple tablespoons of the frozen yogurt for serving.  Sprinkle with the cinnamon if desired.  (It is always a good idea to add cinnamon to diabetic desserts as it is a blood sugar stabilizer.)

This is a file photo.

I do not recommend this to anyone dealing with out-of-control blood sugar issues. If you have really high blood sugar issues, I would change the Splenda baking blend to plain Splenda and definitely add a generous sprinkling of cinnamon.

GREEK SHRIMP SALAD

 

1 russet potato, cut into 1-inch cubes

2 tsp finely chopped fresh oregano
canola oil nonstick cooking spray
6 tsp lemon juice
2 tbsp olive oil
1/2 tsp flaxseed oil
1 garlic clove, minced
1/2 lb cooked, peeled, and deveined large shrimp
1/2 small cucumber, halved lengthwise and sliced
1 cup cherry tomatoes, halved
1/2 small red onion, sliced
3 cups shredded romaine lettuce

Preheat oven to 425 degrees.

Place the potato cubes on a cookie sheet that has sides.  Sprinkle with half the oregano and 1 teaspoon of the lemon juice.  Spray with canola oil cooking spray, turning to coat both sides.  Roast at 425 degrees, turning once during cooking, for 15 to 20 minutes until lightly browned and tender.

Whisk the remaining lemon juice, olive oil, flaxseed oil, garlic, and remaining oregano together in a bowl.  Pour half of the mixture into a separate bowl.

Add the shrimp to one bowl of dressing.  Place the tomatoes, cucumber, and onion into the other bowl. Toss both to coat ingredients.  Let stand 10 minutes.

Divide the lettuce evenly onto 2 serving plates.  Top with the shrimp, veggie mixture, and potatoes.

file photo

MIXED SALAD GREENS WITH FRUIT

4 cups mixed salad greens

1 cup sliced fresh mushrooms
1 cup mixed fresh fruit ie blueberries, raspberries, cut up strawberries, mandarin orange sections, etc)
1/3 cup fresh squeezed orange juice
4 tsp olive or coconut oil
4 tsp grainy brown mustard
1 1/2 tsp Splenda Granulated
1 1/2 tsp snipped fresh mint
dash of salt, optional
dash of freshly ground black pepper

In a large salad bowl gently toss the greens, mushrooms, and fruit together.

In a jar with a tight-fitting lid, combine the orange juice, canola oil, mustard, Splenda, mint, salt (if using), and pepper.  Shake the jar to mix the dressing well; drizzle over salad and toss to coat.

Note: Eat with a protein item or add some sliced chicken, etc to the salad.

file photo

ZUCCHINI BOATS

 

4 medium zucchinis

2 tbsp canola or olive oil
1 small onion, chopped
3 garlic cloves, minced
1/2 cup grated Swiss cheese
2 tbsp whole-wheat flour
2 tbsp chopped fresh parsley
2 eggs, beaten
1/4 tsp salt
1/8 tsp black pepper
2 tbsp grated Parmesan cheese

Preheat oven to 375 degrees.

Cut zucchini in half lengthwise; scoop out centers leaving 1/2-inch shell.

Finely chop the meat of the zucchini.

Heat the oil in a large skillet over medium-high heat; saute the chopped zucchini, onion, and garlic until the onion is tender, less than 5 minutes.

In a large mixing bowl combine the Swiss cheese, both flours, parsley, beaten eggs, salt and pepper; mix together well.  Stir in the zucchini mixture.

Stuff the zucchini shells with the mixture; sprinkle the Parmesan cheese overall.  Bake 30 to 35 minutes until the filling feels firm and is a golden brown.

Yield: 4 servings
Per serving: 211 calories, 14 g (5 g sat) fat, 123 mg cholesterol, 285 mg sodium, 13 g carbs, 11 g protein.
Diabetic exchanges: 2 fat, 2 vegetable, 1 meat

File Photo

FUDGE BROWNIES WITH ALMONDS

 

2 tbsp butter, softened

1 cup Splenda or Stevia Granulated
1/2 cup no-sugar-added applesauce
1 egg
2 tsp vanilla extract
1/2 cup unsweetened baking cocoa powder
3/4 cup white whole-wheat flour
1/3 cup sliced almonds (I like lots of nuts and they are healthy so I top with extra.)

Preheat oven to 350 degrees.
Lightly butter an 8-inch square baking pan or dish.

With an electric mixer, in a medium mixing bowl, beat the butter, Splenda, applesauce, egg, and vanilla extract on medium speed.  Slowly add the cocoa and flours, beating until well combined.  Mix in 1 tablespoon of the almonds and pour the batter into the prepared pan.  Top with the remaining almonds.

Bake brownies for 25 to 30 minutes at 350 degrees, or until a wooden toothpick inserted in the center comes out clean.  Do not overbake brownies.

Cool in pan on a wire rack until completely cooled.  Cut and serve.

 

File Photo of this recipe.

MIDDLE EASTERN LENTIL SOUP

 

1 cup dried lentils

2 tbsp olive oil
1 small onion
1 medium red bell pepper, chopped
1 tsp whole fennel seeds
1/2 tsp ground cumin
1/4 tsp ground red pepper
4 cups water
1/2 tsp salt
1 tbsp lemon juice
1/2 cup low-fat plain yogurt
2 tbsp chopped fresh parsley

Rinse lentils, discarding any debris or blemished lentils; drain.

Heat oil in a large saucepan over medium heat. Add the onion and bell pepper; cook, stirring, 5 minutes or until tender. Add fennel seeds, cumin and red pepper; cook, stirring, 1 minute.

Add the water and lentils; bring to a boil. Reduce heat to low; cover and simmer 25 to 30 minutes. Stir in the salt. Simmer 5 to 10 minutes or until lentils are tender. Stir in lemon juice.

To serve, ladle into individual bowls and top with 2 tablespoon yogurt per bowl. Sprinkle with the parsley.

Yield: 4 (1 cup each) servings.
Per serving: 266 cal, 8g (1 sat) fat, 16g protein, 35g carbs, 2 mg cholesterol, 16g dietary fiber, 320 mg sodium

 Recipe and photo from Diabetic Cooking 2009.

HONEY-DIJON PORK ROAST

Most diabetics can have a little honey in their diets. You will get very little honey on a slice or two of this roast. You know your body and how it reacts. If you aren't comfortable using honey, just skip this recipe.

1/4 cup honey
2 tbsp Dijon mustard
1/2 tsp salt
2 lb boneless pork loin

Preheat oven to 375 derees.
Spray a medium-size roasting pan with nonstick cooking spray.

Combine the honey, mustard, and salt together in a bowl.  Place the roast in the prepared roasting pan and coat thoroughly with the honey mixture.  Cover with foil and roast at 375 for 40 minutes.  Remove foil and baste with pan drippings.

Cook, uncovered, for another 20 minutes or until no pink remains.

Allow roast to set for 10 minutes before slicing to serve.  Serve with the pan drippings.

Yield: About 6 to 8 servings.

file photo

RED RASPBERRY SALAD

1 pkg (4-serving size) sugar-free raspberry gelatin

1 cup boiling water
1 small pkg frozen raspberries (without added sugar), thawed
1/2 cup whipping cream
1 small pkg (3-oz) cream cheese, softened
1/2 tsp Splenda Granulated
Chopped pecans for garnish, optional (but good for diabetics!)

Dissolve the gelatin in the boiling water; add the raspberries without draining.  Pour the mixture into an 8-inch loaf pan.  Refrigerate until firm.

Whip together the whipping cream, Splenda, and cream cheese until stiff.  Spread over the gelatin and chill until ready to serve.

Yield: 6 servings

File Photo for reference.

GARDEN SOUP

 

2 cans beef (or vegetable broth for vegetarians)

3 cups water
2 large new red potatoes, scrubbed and chunked
4 medium carrots, peeled and cut into chunks
3 medium zucchini, chunked
1 large green bell pepper, seeded and coarsely chopped
1 large onion, chopped
2 garlic cloves, minced
1 tsp salt
1/2 tsp freshly ground black pepper
1/4 tsp oregano
1/4 tsp basil

In a large saucepan or a soup pot, combine all the ingredients and mix together well.  Bring to a boil over high heat; reduce heat and cook on low for an hour or until the vegetables are tender.

Note: If you want a "meat" soup, add 1 cup browned ground beef that has been drained or a cup of diced cooked chicken.

clipart

PORK ROAST WITH CHERRY GLAZE

Note: Personally, as a diabetic, I do not add the extra cherry mixture to my plate when enjoying this roast. My recommendation is to use or not use based on your own blood sugar readings. Cherries do contain natural sugar.

Approximately 5-lb pork loin roast
salt to taste
freshly ground black pepper to taste
1 can cherry pie filling with Splenda
2 tbsp slivered or finely chopped plain almonds
1/2 tsp ground cinnamon

Preheat oven to 325 degrees.

Sprinkle the salt and pepper evenly over the roast.  Place on meat rack in a roasting pan and place, uncovered, in 325-degree oven for 2 1/2 hours.  Meat should reach an internal temperature of 175 degrees.

In a small mixing bowl combine the pie filling, almonds, and cinnamon until well blended.  During the last 30 minutes of roasting, spread the glaze of the roast, reserving some to serve with the meat, and cover. 

Remove roast from oven and let stand 10 minutes before carving.  Serve with the reserved cherry mixture.

 

Note: File Photo

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RESTAURANT-STYLE CHOCOLATE CHIP COOKIE DESSERT

 A friend had a dessert like this at a popular restaurant chain and asked me if I could make a sugar-free version for her. This is what I came up with and it is good, if I do say so!

Chocolate Chip Cookies, recipe below

Sugar-free ice cream or frozen yogurt
Sugar-free or low-sugar whipped cream or topping
Sugar-free Chocolate chips for garnish

For the Cookies:
2 cups whole-wheat flour
1 tsp baking soda
1/2 tsp salt
1/2 cup butter, softened
1/4 cup canola or coconut oil
1/4 cup unsweetened applesauce
1/3 cup Splenda Granulated
1/3 cup Splenda Brown Sugar Blend
2 tsp vanilla extract
2 large eggs
1 1/3 cups sugar-free chocolate chips
1 cup chopped pecans

Preheat oven to 375 degrees.

In a medium bowl combine the flour, baking soda, and salt; set aside.

In a large mixer bowl, beat the butter, oil, applesauce, Splenda Granulated, Splenda Brown Sugar until creamy.  Add the eggs and vanilla extract, mixing well.  Gradually add the flour mixture, beating well to blend.  Stir in the chocolate chips and pecans. 

Place dough into lightly greased small pie pans or drop by 1/4 cup onto lightly greased baking sheets.  Bake at 375 degrees until lightly browned, about 10 minutes.  Time will vary depending on cookie size.  Remove to wire racks to cool completely or leave in pie pans and cool on wire racks.

To Assemble:
Place cookie on dessert plate (or serve in pie pan if desired) and top with a scoop of sugar-free ice cream.  Top ice cream with whipped topping and sprinkle with chocolate chips for garnish.

 

My granddaughter with this dessert she made when she was 8 years old. She is now 18.

That's how easy this is.

COLORFUL BROCCOLI AND BELL PEPPERS WITH ORANGE SAUCE

3 to 3 1/2 cups broccoli florets

1 small yellow bell pepper, cut into strips
1 small red bell pepper, cut into strips
1 tbsp butter (I suggest unsalted butter)

2 tbsp finely chopped red onion
1 garlic clove, minced
1 1/2 tsp cornstarch
2/3 cup fresh orange juice
2 tsp Dijon mustard

Cook the broccoli and bell pepper strips in a medium saucepan in a small amount of lightly salted boiling water for about 8 minutes until crisp tender; drain.  Place lid on pan and keep warm.

To make the sauce, melt the butter in a small saucepan over medium heat.  Cook the onion and garlic in the butter until the onion is tender; stir in the cornstarch.  Stir in the orange juice and the mustard; cook, stirring, until thickened and bubbly.  Simmer a couple more minutes.  Pour the sauce over the broccoli and peppers; toss to coat.

Yield: 6 servings
Per serving: 58 calories, 8 g carbs, 2 g protein, no added sodium-if you use unsalted butter

file photo

OLD-FASHION HUNGARIAN BAKED CHICKEN

I am often asked how to make favorite old-fashioned recipes diabetic friendly. Here is an example. The recipe is written as original. Diabetic changes are in parentheses. 

1/2 stick butter (1/4 cup olive or canola oil)

1 chicken (approx. 3 lbs), cut-up (healthier to skin chicken, optional)
paprika for dusting chicken
1 small head (1/2 to 3/4-lb) green cabbage, cored cut into thick slices (about half inch)
salt and pepper to suit your tastes (go lightly or use a Mrs. Dash salt-free product)
2 red apples, cored and sliced (do not peel) (small to medium size apples)
1 medium onion, sliced thin
1 tbsp grated lemon rind
2 tsp caraway seeds
1 tsp sugar (use favorite sweetener)
1 1/2 cups shredded Swiss cheese

Melt the butter in a large skillet that has a lid.

Sprinkle a dusting of paprika over the chicken pieces, brown on all sides in the hot butter.  Place lid on skillet, reduce heat to low and cook chicken for 30 minutes.

Preheat oven to 375 degrees.
Butter a 9 x 13 x 2-inch baking pan or dish. (Spray with a nonstick cooking spray)

Place the cabbage slices over the bottom of the butter dish or pan.  Sprinkle cabbage with salt and pepper.  Cover with aluminum foil and bake 20 minutes or until cabbage is almost tender.

Remove cabbage from oven, remove foil, and layer apple slices and onion over the cabbage.  Sprinkle the lemon rind, caraway seeds, and sugar overall.  Top with the chicken pieces.  Replace the foil and bake another 25 to 30 minutes until chicken is tender and cooked through.

Remove from oven and sprinkle the Swiss cheese over the top.  Return to oven approximately 5 minutes to melt cheese.

Yield: 4 to 6 servings.

file clipart

MAPLE-CHILI GLAZED PORK MEDALLIONS

This recipe uses a tablespoon of maple syrup. That should not be a problem for the average diabetic. However, you can substitute sugar-free if you desire.

1 teaspoon chili powder

1/2 teaspoon salt (cut to 1/4 tsp, if necessary)
1/8 teaspoon ground chipotle pepper
1 pound pork tenderloin, trimmed and cut crosswise into 1-inch-thick medallions
2 teaspoons canola oil
1/4 cup apple cider
1 tablespoon maple syrup
1 teaspoon cider vinegar

Mix chili powder, salt and ground chipotle in a small bowl. Sprinkle over both sides of pork.

Heat oil in a large skillet over medium-high heat. Add the pork and cook until golden, 1 to 2 minutes per side. Add cider, syrup and vinegar to the pan. Bring to a boil, scraping up any browned bits. Reduce the heat to medium and cook, turning the pork occasionally to coat, until the sauce is reduced to a thick glaze, 1 to 3 minutes. Serve the pork drizzled with the glaze.

Recipe and photo provided by Eating Well.

SPECIAL OCCASIONS PRIME RIB ROAST

 

1 (approx. 5-lb) prime rib roast
1 tbsp coarsely-ground black pepper
1 cup Italian salad dressing (watch sugar content)
1 1/2 cups olive oil mayonnaise, divided
1/4 cup prepared horseradish
1/4 cup honey-mustard dressing (watch sugar content, although honey is a natural sugar)
1/2 tsp dried thyme

Place the roast in a large glass baking dish and sprinkle with pepper.  Pour Italian dressing over meat, cover and marinate in the refrigerator for at least an hour.

Preheat oven to 325 degrees.

Remove meat from the marinade and discard marinade.  Place the meat, fat side up, in a roasting pan.  Bake at least 2 hours or until a meat thermometer reads 130 degrees.  That will indicate the meat is medium-rare.  Adjust baking times accordingly for more doneness.  Remove from the oven, cover with the lid to the roaster or a loose foil tent and let stand for 20 minutes before carving.

While meat is resting, combine the 1 cup of mayonnaise and horseradish in a small serving bowl.  Combine the remaining mayonnaise, honey-mustard dressing, and thyme in another small serving bowl

To serve, carve the roast and serve with the two sauce choices.
Yield: 12 to 14 servings
Note: I got the idea for this recipe from a 2004 Kraft Foods Holiday recipe booklet.

CALAMITY JANE'S SICILIAN CHEESE CASSEROLE

This is a recipe from my vintage recipe collection. Once I became diabetic, I thought I could still enjoy this. Change the macaroni to a low/no carb pasta (I prefer whole-wheat or veggie pasta). It should work for most diabetics. 

This is a recipe the singer/actress Doris Day gave to the public many years ago from her personal recipe files.

1 cup tiny shell macaroni
1 medium eggplant
1 small onion, chopped
3 tablespoons olive oil
3 ounces tomato sauce
1/4 cup chopped parsey
2 tablespoons lemon juice
1/2 cup olives, cut in halves
1/2 tsp dried basil
1/2 tsp dried marjoram
salt, pepper, and garlic to taste
1/2 lb sliced Monterey Jack cheese

Preheat oven to 375 degrees.

Cook macaroni and drain.  Pare eggplant and cut into 1/2-inch cubes.  Sauté' eggplant and onion in oil. Combine with the macaroni, tomato sauce, lemon juice, and spices.  Put in a 2-quart baking dish and top with the cheese.  Bake, uncovered, for 30 minutes.  Makes 6 to 8 servings.

clipart photo

SWEET POTATO AND TURKEY SAUSAGE HASH

1 link (4-oz) turkey Italian sausage
1 small red onion, finely chopped
1 small red bell pepper, cored, seeded, finely chopped
1 small sweet potato, peeled, cut into 1/2" cubes
1/4 tsp salt
1/4 tsp black pepper
1/8 tsp cumin
1/8 tsp chipotle chili flakes

Coat a large nonstick skillet with cooking spray.

Remove the turkey from the casing and shape into grape-sized balls.  Add to the skillet and brown over medium heat, stirring frequently for 3 to 5 minutes until browned.  Remove sausage to a small bowl.

Spray the skillet again and add the onion, bell pepper, and the sweet potato.  Add the salt, pepper, cumin, and chili flakes.  Cook over medium heat, stirring often, for 5 to 8 minutes or until the sweet potato is partially tender.  Add the sausage back into the skillet and cook over medium heat 5 minutes without stirring, until the hash is browned on the bottom.

Yield: 2 servings
Per serving: 186 cal, 4 g (1 sat) fat, 13 g protein, 23 g carbs, 17 mg chol, 4 g dietary fiber, 417 mg sod
Dietary Exchanges: 1 1/2 starch, 1 meat, 1/2 fat

This recipe is from an old Diabetic Cooking Magazine.

EASY CHICKEN PARMESAN

 

1 jar (26-oz) low-sugar or sugar-free spaghetti sauce

6 tbsp grated Parmesan cheese, divided
6 boneless skinless chicken breast halves
1 1/2 cup shredded low-fat mozzarella cheese

Preheat oven to 375 degrees.

Place the spaghetti sauce in the bottom of a 9 x 13-inch baking pan or dish.  Slowly stir in 4 tablespoons of the Parmesan cheese; add the chicken and turn each piece over to evenly coat both sides.  Cover the pan with foil.  Place in the oven at bake at 375 degrees for 30 minutes.

Remove chicken from oven and remove the foil.  Top the chicken with the remaining Parmesan cheese and the mozzarella.  Return to the oven and continue baking, uncovered, for another 5 minutes or so until the chicken is cooked through, and the cheese is melted.

Yield: 6 servings

Note: File Photo

SAUSAGE & CHEDDAR OMELET TASTY FOR ANYONE

2 uncooked turkey sausage links (approx. 1-oz each)

1 small onion, diced
1 1/2 cups cholesterol-free egg substitute (or 6 eggs)
1/8 tsp salt
1/4 tsp pepper
1/2 cup shredded reduced-fat Cheddar Cheese, divided
thinly sliced green onions for garnish, if desired

Heat a 12-inch nonstick skillet over medium-high heat. 

Remove the sausages from casings and add to the skillet along with the onion.  Cook approximately 5 minutes or until the sausage is cooked and onion is tender.  Stir during cooking to break up the sausage.  Remove mixture from the skillet; keep warm.

Using a paper towel, clean out the skillet then spray with nonstick cooking spray.  Heat over medium-high heat.  Pour the egg substitute into the skillet and sprinkle with the salt and pepper.  Cook about 2 minutes or until the bottom is set.  Lift edges to allow uncooked portion to run underneath for cooking.  Lower heat to medium-low, cover, cook another 4 minutes or until completely set.

Gently, using a large spatula, slide the egg onto a large serving platter.  Spoon the sausage/onion mixture down the center of the egg.  Sprinkle half the cheese over the sausage. Fold the sides of the eggs over the sausage and cheese to form omelet.  Sprinkle the remaining cheese over the omelet and sprinkle with the green onions, if desired.

To serve, cut into 4 equal pieces and serve immediately.
Note: This recipe and picture are from a 2009 Diabetic Cooking magazine.

SPICY DEVILED EGGS

6 large eggs

1 tbsp white vinegar
6 tbsp plain nonfat yogurt
1 tbsp fat-free mayonnaise
1 tbsp freshly minced chives
2 tsp Dijon mustard
1/2 tsp grated prepared horseradish
1/4 tsp turmeric
salt & pepper to taste
paprika for garnish

Place the eggs in a large enough saucepan that they won't be crowded.  Cover eggs with enough water to be about an inch over the eggs.  Cover saucepan and bring to a boil.  When water comes to a good boil, remove pan from the heat; add the vinegar to the water.  Replace lid on saucepan and let eggs stand for 20 to 30 minutes.

Using a slotted spoon, transfer the eggs to a bowl of ice water and let set for 15 to 20 minutes.  Peel the eggs and discard the shells.

Cut each egg in half lengthwise and remove yolks to a small mixing bowl.  Place whites in a deviled egg plate. 

To make egg filling: Using a fork or a food processor, mash and combine the egg yolks with the yogurt, mayonnaise, chives, Dijon, horseradish, turmeric, salt and pepper until well blended.  Using a small spoon, spoon the mixture evenly into the egg whites.  Piping will make a little prettier presentation.  To pipe, use a flower tip and a pastry bag.  Sprinkle the tops with the paprika to garnish.

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CURRY SEASONED POPCORN

1/2 cup unpopped popcorn
butter-flavored cooking spray
1 tbsp curry powder
2 tsp Splenda granulated
1 tsp turmeric
1/4 tsp salt
pinch of cayenne

Combine the curry powder, Splenda, turmeric, salt, and cayenne and keep in an airtight container.  This mixture will keep for up to a year.

Pop the popcorn in an air corn popper; place in a very large bowl for tossing with the seasoning.

Coat the popcorn with the butter-flavored spray then toss in spice mixture to coat.

Note: Popcorn is a whole-grain making it a good diabetic snack. It should not be soaked in butter or coated in sugar, chocolate, etc for diabetics.

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