BACON AND EGG MUFFINS

4 slices low-sodium, lean bacon, cut into thirds

5 large eggs
2 tbsp water
Dash of black pepper
1 cup white whole-wheat flour
1/2 cup yellow cornmeal (not cornbread mix)
1 tbsp Splenda granulated or blend
2 tsp baking powder
1/4 tsp salt
1 cup 1% milk
3 tbsp canola oil
3 tbsp unsweetened applesauce
1/2 cup shredded reduced-fat cheddar cheese

Preheat oven to 400 degrees.

Cook bacon in a 10-inch skillet until it begins to crisp. Drain, reserving 2 teaspoons of the drippings in the skillet.

Beat three of the eggs in a bowl with the water and a dash of black pepper. Cook eggs in the skillet over medium heat, without stirring, until they begin to set. Lift and fold eggs so the uncooked portion flows underneath. Continue cooking until cooked through but still moist.

Coat 12 2 1/2-inch muffin cups with nonstick cooking spray; set aside.

In a bowl, combine the flour, cornmeal, Splenda, baking powder, and salt. Make a well in center of the mixture.

In a separate bowl, whisk together the remaining two eggs, milk, oil, and applesauce. Add to the well of the flour mixture and stir just until moistened. Fold in the cooked eggs and the cheese.

Spoon batter evenly into the prepared muffin cups. Top each with 1 of the bacon pieces.

Bake at 400 degrees 15-17 minutes or until a wooden toothpick inserted in the center comes out clean.

Remove muffins from oven, cool in muffin cups on a wire rack for 5 minutes. Loosen muffins and remove.

Best served warm.

Yield: 12 muffins
Per muffin: (Approximately) 160 calories, 7 g fat (2g saturated), 83 mg cholesterol, 231 mg sodium, 16 g carbs (1 g fiber, 3 g sugars), 7 g protein

Note: My version of a Diabetic Living recipe.

SWEET POTATO MUSHROOM HASH

1 tbsp olive oil

3 cups sliced fresh mushrooms
2 cups chopped sweet potatoes
1/2 cup chopped onion
1/3 cup chopped red bell pepper
4 eggs, cooked as desired, optional

In a 12-inch nonstick skillet over medium-high heat, heat olive oil.

Add the remaining ingredients (except eggs) to the skillet, cover and cook for about 12 minutes until potatoes are tender. Stir often during cooking.

If topping with eggs, remove hash and keep warm. Cook eggs as you like and place over the hash.

Yield: 4 servings

Note: Diabetic Living Photo

SWEET AND SOUR HONEY MUSTARD SAUCE AND DRESSING

This tasty sauce is similar to the honey mustard sauce found at restaurants to use as a dipping sauce for chicken nuggets, etc. but with half the calories, fat, and carbs.

1/4 cup olive oil mayonnaise
1/4 cup light sour cream
2 tbsp Splenda Granular
1 tbsp hot water
1 tbsp + 1 tsp Dijon mustard
1 1/2 tsp vinegar
2 tsp honey

Whisk all ingredients together in a small bowl. Cover and refrigerate to thicken. (May be used immediately as a sandwich spread by eliminating the hot water)

To use as a salad dressing add more hot water, one tablespoon at a time, until thin enough to suit you.

the file photo

CAJUN BREAKFAST STRATA

This is called breakfast strata. Make the night before, serve for brunch, or be a very early riser before everyone else!

3/4 cup chopped red and/or orange bell peppers
1/2 cup chopped onion
1/2 cup thinly sliced celery
1 tbsp canola oil
3 cups trimmed and torn fresh kale or collard greens
2 garlic cloves, minced
1/2 tsp black pepper
1/8 tsp cayenne pepper
1 can (14.5-oz) no-salt-added diced tomatoes, drained
nonstick cooking spray
8-oz whole-grain baguette bread, cubed
6-oz smoked turkey sausage, sliced thin
1 3/4 cups fat-free milk
1 1/2 cup refrigerated egg product or 6 whole eggs, beaten

In a 10-inch skillet cook bell pepper, onion, and celery in the hot oil over medium heat for 4 minutes, stirring occasionally. Add the greens, garlic, and both peppers. Cook 3 to 5 minutes or until veggies are just tender, stirring occasionally. Stir in the tomatoes.

Lightly coat a 2-quart casserole dish with cooking spray. Arrange half the bread cubes in the dish and top with half the sausage and  half the tomato mixture. Repeat layers.

In a bowl, whisk together the milk and eggs. Pour over layers; press lightly with back of a large sppon to moisten. Cover and refrigerate for at least 2 hours.

Preheat oven to 350 degrees.

Bake casserole, uncovered, 55 to 60 minutes or until a food thermometer inserted in the center reads 160 degrees.

Remove from oven and let stand on a wire rack for 10 minutes before serving.

Yield: 6 servings

This is an old Diabetic Living Recipe and Photo

SHELL MACARONI SALAD

This is a good pasta salad recipe for picnics, family reunions, etc as it doesn't have any mayonnaise in it.

1 box (8-oz) small seashell veggie or low-carb pasta, cooked according to pkg directions and drained
1 1/2 cups small zucchini, thinly sliced
1 1/2 cups diced fresh tomatoes
1/4 cup chopped fresh parsley
1 tsp dried oregano
1 tsp dried basil
dash of garlic powder
1 bottle (8-oz) Low-sugar or sugar-free Italian Salad Dressing of your choice

Combine all the ingredients in a large bowl tossing well.  Cover and refrigerate overnight or at least a couple of hours before serving.

BRUSSELS SPROUTS WITH BACON AND CIDER VINEGAR

2 lb Brussels sprouts, trimmed and cut in half

1 cup water
1/2 tsp salt, divided, optional
4 slices lean center-cut bacon, chopped
3 tbsp olive oil
2 tbsp finely chopped shallot
4 garlic cloves, minced
1/4 cup cider vinegar
2 tbsp honey
2 tsp whole grain mustard
1/2 tsp black pepper

In a 12-inch skillet combine Brussels sprouts, water, and 1/4 teaspoon of the salt; bring to a boil. Reduce heat and simmer, covered, 5 to 7 minutes until tender. Drain and set aside.

In the same skillet, cook bacon over medium heat for 5 minutes or until crisp. Remove to paper toweling to drain. Drain bacon fat from skillet.

Add olive oil, shallot and garlic to skillet and cook until tender, about 3 minutes. Whisk in vinegar, 1 tablespoon of the honey, mustard, pepper and remaining salt. Cook 5 to 8 minutes or until slightly thick.
Stir in the sprouts and heat through.

Before serving, sprinkle mixture with the bacon and drizzle with the remaining 1 tablespoon of honey.

Yield: 8 (3/4-cup) servings
Per serving: 130 calories, 6g (1 sat) fat, 4 mg cholesterol, 168 mg sodium, 16 g (4 fiber, 7 sugar) carbs, 6g protein

 Note: File Photo

HONEY BUTTER TURNIPS

I will not be making this recipe as it has too much sugar for me. It is, however, from a diabetic recipe magazine so I will post it for those who might like to try it. When combined with a lean protein item, the protein/carb ratio will be okay. I am just not a meat-eater.

1 lb turnips, peeled or scrubbed and cut into 1 1/4-inch pieces
3 tbsp honey
2 tbsp unsalted butter, melted
1/4 tsp salt
1/8 tsp black pepper
snipped fresh thyme for garnish

Preheat oven to 400 degrees.
Heat a 15x10-inch baking pan in oven for 5 minutes.

Spread the turnips in the hot pan. Drizzle with the honey, butter, and salt.

Roast turnips at 400 degrees for 35 minutes or until tender, stirring once during that time.

Transfer turnips to a serving dish and sprinkle with the pepper and thyme.

Yield: 5 (1/2 cup) servings
Per serving: 105 calories, 5g (3 sat) fat, 12 mg cholesterol, 178 mg sodium, 16g carbs (2g fiber, 14g sugar), 1g protein

This dish should be eaten with a lean protein item such as pork, chicken or steak.

 Raw Turnip

OLD FASHION CHOCOLATE MILK SHAKE

3/4 cup cold 1% milk

2 tbsp sugar-free chocolate syrup

2 scoops sugar-free frozen vanilla or chocolate yogurt (depending on how chocolate you want)

Put all ingredients into blender container and blend until well mixed.  Pour into a cold glass to serve.

Yield: 1 8-oz serving

file photo

TURKEY WITH FRESH HERBS

1 (12-14 lb) turkey

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

Preheat oven to 425 degrees.
Rinse turkey and pat dry.

Combine the fresh herbs, salt and pepper; season the cavity with half the mixture.

Place turkey, breast side up, on a rack in a roasting pan with the vegetables.. Pour 1 cup of water in the pan. Brush turkey with 1 tablespoon olive oil. Sprinkle remaining half of herb mixture over the turkey. Cover loosely with foil.

Roast turkey for 30 minutes then reduce oven temperature to 325 degrees. Roast another 2 1/2 to 3 hours until meat thermometer, not touching bone, reads 180 degrees. Remove foil during last 45 minutes to allow browning.

Per serving (about 1/4 lb): 154 calories, 3g (1 sat) fat, 0g carbs, 30g protein

This is a file photo.

HAM AND CHEESE PUFFS

1 cup water

1/2 cup butter (or half butter/half olive oil)
1 cup white whole-wheat or garbanzo bean flour
1/2 tsp dry mustard
4 large eggs
1 pkg (4-oz) sliced ham, cut into small pieces
1/2 cup shredded low-fat cheese

Grease and lightly flour a large cookie sheet or line with parchment paper; set aside.

In a 2-quart saucepan, over medium heat, combine butter and water until butter is melted and mixture is at a roiling boil. Remove from heat and quickly stir in flour and mustard all at once while mixture is still bubbling. Add the eggs, one at a time, beating well after each until smooth. Mix the ham and cheese into the batter.

Drop by tablespoon (or small mounds) onto the prepared cookie sheet, about 2-inches apart. Bake approximately 30 minutes or until golden brown. Turn off heat and leave in oven another 15 minutes.

File: File Photo

HAWAIIAN CHICKEN WINGS

2 lbs wingettes or drumettes

White whole wheat flour or garbanzo bean flour for coating wings
Coconut oil to be 1-inch deep in frying pan
1 cup lite soy sauce
1/4 cup Splenda Brown Sugar Blend
3 garlic cloves, minced
1 tbsp sesame oil
2 tbsp sesame seeds
4 green onions, chopped

The night before serving coat the wings, lightly in the flour. Place wings in a paper bag and store overnight in the refrigerator.

Heat oil in a frying pan; add wingettes to hot oil and fry until lightly brown. All to cool to room temperature.

Meanwhile, mix soy sauce, Splenda, garlic, sesame oil, sesame seeds and onions together in a bowl. Dip the wings in the sauce and place on a cookie sheet that has sides. Place in oven for 5 to 10 minutes, just long enough to reheat wings and set sauce.

This is a file photo.

PICKLED RED ONIONS

1 cup hot water

1/2 cup red wine vinegar
1 tbsp Splenda Granular
1 1/2 tsp kosher salt
1 red onion, thinly sliced

Stir the first four ingredients together until salt and Splenda are completely dissolved.

Place onion in a medium bowl and pour vinegar mixture over onion; let set one hour.

May be stored in the refrigerator in an airtight container up to one month.

Yield: Approximately 2 cups

file photo

HERB ROASTED ORANGE SALMON

2 tbsp olive oil

1/4 cup fresh-squeezed orange juice
Finely grated zest of 1 orange
2 tsp minced garlic
2 tsp dried tarragon
Salt to suit taste
Freshly ground black pepper to suit taste
4 (8-oz each) salmon steaks
2 tsp fresh chives, chopped

Make marinade:
Combine olive oil, juice, zest, garlic, tarragon, salt and pepper in a shallow bowl.

Place salmon in marinade and let marinate at room temperature for 1 hour; toss once during this time.

Preheat oven to 475 degrees.

Place salmon in an ovenproof dish and pour marinade over the top. Bake 7 to 8 minutes or until salmon flakes. Carefully remove to a serving platter and sprinkle each piece with the chopped chives.

Yield: 4 servings

This is a file photo of a similar recipe.

BANANA BRAN MUFFINS

1 cup mashed banana

1 cup unsweetened shredded bran cereal* (ie All-Bran)
1/4 cup low-fat buttermilk
2 large egg whites
2 tbsp canola or coconut oil
1 1/2 tsp molasses
1 tsp vanilla extract
1 cup white whole wheat flour
1/4 cup Splenda Granular
1 tsp baking soda
1 tsp baking powder
1/2 tsp cream of tartar

Preheat oven to 400 degrees.
Spray 12 cup muffin tin with nonstick cooking spray; set aside.

Combine the first seven ingredients and set aside.

In a medium bowl combine the flour, Splenda, baking soda, baking powder and cream of tartar. Stir and make a well in the center; add the banana mixture to the well and stir just until blended. Spoon mixture into the muffin cups.

Bake 15 minutes or until the centers spring back when lightly touched.

Cool in pan 5 minutes before removing to a wire rack to cool completely.

Yield: 12 muffins
Per muffin: 110 calories, 19g carbs, 3g protein, 3g fat (0 sat), 3g fiber
Diabetic Exchange: 1 carb, 1/2 fat
WW Points: 2

File Photo

CHICKEN AND APPLE SLAW STIR-FRY

This is a recipe for two from Diabetic Living. I would never make this as I refuse to eat chicken but for the many of you who do, here it is.

1/2 cup reduced sodium chicken broth
2 tbsp cider vinegar
1 tbsp packed brown sugar (I would change that to 1 tbsp Splenda brown sugar blend.)
2 tsp Dijon-style mustard
2 tsp cornstarch
1 garlic clove, minced
1/2 tsp crushed red pepper
1/2 tsp salt
2 tbsp vegetable oil (I recommend canola or olive)
12-oz skinless, boneless chicken thighs, cut into bite-size pieces
2 cups sliced, fresh, cremini mushrooms
1/4 cup sliced shallots
3 cups coarsely shredded green cabbage
8-oz fresh asparagus spears, trimmed and cut into 2-inch pieces
1 medium tart apple, cored and sliced thin

To make sauce: Combine the first eight ingredients in a bowl.

In an extra-large nonstick wok or 12-inch skillet, heat 1 tablespoon of the oil over medium-high heat. Add chicken and cook, stirring, 4 to 6 minutes or until no longer pink. Transfer to a bowl.

Heat the remaining oil in same skillet. Add mushrooms and shallots; cook, stirring, 2 to 3 minutes. Add cabbage, asparagus, and apple; cook, stirring, 3 to 5 minutes or until vegetables are crisp tender. Push veggies from center of wok. Stir sauce and pour into wok. Cook, stirring, until thickened and bubbly. Return chicken to wok. Cook, stirring for another minute.

Yield: 2 (1 1/2 cup) servings
Per serving: 247 calories, 11 g (2 sat) fat, 514 mg sodium, 19g carbs (4g fiber, 12g sugars) 20 g protein

Note: File Photo

CORN FLAKE-PECAN CRUSTED CATFISH

1/3 cup fine corn flake crumbs

1/4 cup finely ground pecans
1/4 tsp paprika
1/8 tsp garlic powder
1/8 tsp cayenne
salt and pepper to taste 
1 lb catfish fillets, cut into 4 pieces
1 egg white, slightly beaten

Preheat oven to 450 degrees.
Spray a baking pan with olive oil spray; set aside.

In a large plastic bag combine the corn flake crumbs, pecans, paprika, garlic powder, salt, pepper and cayenne. 
Dip the catfish into the egg white then shake in the crumb mixture.  Place on the greased pan.
Bake fish at 450 degrees for 15 to 20 minutes or until the fish flakes easily with a fork.

Serve with a salad and/or a green vegetable of your choice.

file photo

EASY STRAWBERRY FROZEN YOGURT

 1 qt fresh strawberries, stemmed, washed, halved

1 tbsp lemon juice
3/4 cup Splenda Granular (or eequivalent of your favorite sweetener)
1 cup low-fat plain yogurt
3/4 cup 1% milk

Place strawberries on a cookie sheet and partially freeze (15-30 minutes). Remove from freezer and coarsely puree berries with the lemon juice.

In a large bowl combine Splenda, yogurt, milk, and berries. Pour into ice-cream maker and freeze according to the manufacturer's directions. Serve immediately or place into container and freeze.

If frozen, place in refrigerator 30 minutes before serving to soften.

Yield: 6 (1/2 cup) servings
Per serving: 70 calories, 11g carbs, 3g protein, 2g fiber
Diabetic Exchange: 1/2 non-fat milk, 1/2 fruit
WW Points: 1

File Photo

TOMATO SALAD FROM SPLENDA

1/3 cup white wine or cider vinegar

1/3 cup Splenda Granular (or equivalent amount of your favorite sweetener)

3 tbsp extra virgin olive oil

3/4 tsp dried basil

1/2 tsp minced garlic

1/4 tsp salt

8 medium tomatoes, quartered and seeded

In a large bowl, whisk together everything except tomatoes. Once dressing is thoroughly mixed, gently stir in the tomatoes.

Note: This will keep in the refrigerator for several days. Bowl should be covered.

Yield: 6 servings

Per serving: 100 calories, 10 g carbs, 1 g protein, 7 g fat (1 sat) 2 g fiber

Diabetic Exchange: 2 vegetables, 1 fat

WW Points: 2

Note: This is a file photo.

Recipe from Splenda.

CREAMY CHICKEN HOT DISH

This is a Diabetic Living recipe. I have not tried it as chicken does not enter my mouth! Since you readers often want chicken recipes I am sharing this with you. One serving of 1 cup + 1/2 cup steamed broccoli florets has 280 calories, 21g carbs (3g fiber, 8g sugar) and 26g protein.

1 (10.5-oz) can reduced-fat and reduced-sodium condensed cream of chicken soup
1/4 cup shredded reduced-fat cheddar cheese
1 (6-oz) carton plain low-fat yogurt
1/4 cup sliced green onions
1 tbsp lemon juice
1/4 tsp black pepper
1 tbsp butter
1 lb skinless, boneless chicken breast, cut into 1-inch pieces
1 cup sliced celery
1 cup chopped yellow or red bell pepper
1/2 cup crushed cornflakes
1/4 cup sliced almonds, toasted
3 cups hot steamed broccoli (or cauliflower) florets for serving

In a bowl combine the first 6 ingredients.
Om a 12-inch nonstick skillet melt butter over medium-high heat. Add chicken; cook, stirring, 5 minutes or until no longer pink. Remove from skillet. Add the celery and bell pepper to skillet and cook, stirring, for 3 minutes.
Stir the chicken and soup mixture into the skillet and bring to boiling; reduce heat. Cover and simmer 10 minutes. In a bowl stir the almonds and cornflakes together. Sprinkle over the chicken mixture. Cover and let stand 5 minutes. Sprinkle with additional green onion for garnish, if desired.
Serve with the broccoli for a complete meal.

Photo also from DL

HAPPY NEW YEAR

May 2022 be a happy and healthy year for you.

 

CHICKEN TORTILLA SOUP

If the corn tortilla is a problem for you, simply omit it from the bowl or buy your favorite low/no carb option.

1 large chicken breast
32-36 oz chicken broth
1/2 cup chopped yellow onion
1 garlic clove, minced
1 can diced tomatoes with green chilies
2 tbsp minced cilantro
2 cups Monterey Jack cheese, shredded
8 corn tortillas

In a large saucepan, simmer chicken covered in water for about 30 minutes.
Remove chicken from broth. Add enough of the canned broth to make the needed amount of broth called for. Shred chicken into the broth; add the onion, garlic, and tomatoes. Simmer mixture for 20 minutes. Add the cilantro and simmer 10 minutes longer.

To serve, cut 1 tortilla per serving and place in the bottom of the bowl. Add soup and sprinkle 1/4 cup of the shredded cheese over the top of each bowl. Float a sprig of fresh cilantro on top of each bowl as a garnish, if desired.

Yield: 8 servings

 

Note: File Photo