QUICK AND EASY SOUTHWESTERN-STYLE TACOS

8 (6-in) whole-grain or low-carb tortillas

1 med avocado
2 tbsp olive oil
1 clove garlic, minced
1 lb. lean ground beef (or turkey)
1 med onion, cut into small wedges
1 green bell pepper, cut into thin strips
1/2 cup shredded cheddar cheese
2/3 cup + 1/2 cup prepared salsa (watch sugar content)
1/2 cup fat-free sour cream

Preheat oven to 350 degrees.

Wrap the tortillas in foil and place in the oven to warm. Leave about 5 minutes. Peel avocado and cut into wedges. Place the wedges onto a small plate and cover tightly with plastic wrap.

Heat oil in a large heavy skillet over medium-high heat. Add garlic and saute for 1 minute. Add the beef; cook until brown and crumbly, about 5 minutes. Drain any fat from the beef. Add the onion and bell pepper. Stir-fry the beef mixture for 5 minutes or until the vegetables are crisp tender. Add the 2/3 cup of salsa to the skillet mixture. Stir-fry for 1 minute longer.

Divide the beef mixture evenly among the 8 tortillas. Fold the tortillas over and place on a serving platter. Top with the avocado wedges, sour cream, and the 1/2 cup of salsa. Sprinkle with the cheddar cheese.

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PASTA AND VEGETABLES

6 oz whole wheat or your favorite no/low carb pasta*, cooked according to package directions

2 tsp olive oil
2 minced garlic cloves
1 1/2 cups small broccoli flowerets
1 1/4 cups zucchini, diced
1 medium bell pepper, diced
1 cup sliced fresh mushrooms
1 1/2 cups cherry tomatoes, halved
1/2 tsp oregano
1/4 tsp basil
3/4 cup shredded low-fat mozzarella cheese

While pasta is cooking, heat the olive oil in a large nonstick skillet over a medium-high heat. When oil is hot, add the garlic, broccoli, bell pepper, and zucchini; cook just until veggies start to soften, stirring occasionally. Add the mushrooms and tomatoes along with the oregano and basil. Reduce heat to medium-low and cook another 8 to 10 minutes, stirring, until the veggies are tender. Toss the vegetable mixture with the drained pasta. Toss in the cheese and serve.

*Use a sturdy pasta such as rigatoni, penne, or spiral and be sure to use one of the above- mentioned pastas. Never use regular pasta made from refined flour.

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OATMEAL RAISIN PANCAKES

Oats are a very good source of soluble fiber which is very important to the diabetic's diet.

2 cups quick cook oats
2 cups buttermilk
2 eggs*
2 tbsp canola oil
1/2 cup white whole-wheat flour**
2 tbsp Splenda granular
1 tsp baking powder
1 tsp baking soda
1 tsp ground cinnamon
1/4 tsp salt
1/2 cup raisins, optional depending on your blood sugar levels

In a small bowl combine the oats with the buttermilk and let stand for 5 minutes. Beat eggs and stir into the oats along with the canola oil. Set the mixture aside.

In a large mixing bowl, combine the flours, Splenda, baking powder, baking soda, salt, and cinnamon. Stir in the oat mixture just until flour mixture is moistened. Gently stir in the raisins.

Heat griddle or skillet to hot and spray with nonstick cooking spray. Pour batter, 1/4 cup at a time, onto the hot griddle. When the top of the pancakes start to bubble, turn. When second side is a golden brown, remove from heat.

*Or you may use 1/2 cup egg substitute.
**Diabetics should never use refined white flour. Always use a whole-grain flour.
Serve topped with a thin pat of butter and sugar-free maple flavored syrup or serve with fresh berries. Personally, I find that applying a thin coat of sugar-free or all natural peanut butter to my pancakes instead of butter works best for me.

Yield: 1 dozen

 

 Note: File Photo

 Note: Personally, I do not recommend eating pancakes everyday. I have them once every week or two without a problem. You know your body and your blood sugar control. Eat accordingly.

ALABAMA ZUCCHINI QUICHE

This is a good dish for diabetics as well as others since it only has 102 calories, 7grams of carbs and 9 grams protein per wedge/serving. Serve this light refreshing quiche with a salad and you have a meal.

1 tsp cornstarch
1/4 tsp oregano
1 cup canned stewed tomatoes
1 1/2 cups low-fat milk
4 eggs (or 1 cup egg substitute)
1 tbsp white whole-wheat flour
2 cups shredded zucchini
1/4 cup chopped onion
1/2 cup shredded Swiss cheese
1/2 cup shredded American cheese
2 tbsp grated Parmesan cheese
Nonstick cooking oil spray

In a small saucepan, combine the cornstarch and oregano. Add the tomatoes, stirring well, and bring to a boil over medium heat. Reduce heat; simmer 2 minutes or until thickened. Keep warm.

In a large mixing bowl, combine the milk, eggs, and flour; beat well using a wire whisk. Stir in the zucchini, onion and all the cheeses. Stir well to be sure mixture is well blended.

Pour the egg mixture into a 9-inch round quiche dish or deep-dish pie plate that has been coated with the nonstick cooking spray. Bake at 350 degrees for 1 hour. Remove from oven, spoon the tomato mixture over the quiche. Cut into nine wedges and serve warm.

Yield: 8 servings

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BALSAMIC CHICKEN BREASTS WITH FRUIT AND NUTS

4 boneless, skinless chicken breast halves

1/2 tsp salt
1/8 tsp black pepper
2 tsp canola or extra-virgin olive oil
1 cup seedless grapes, halved
1/2 cup fat-free, less-sodium chicken broth
2 tbsp balsamic vinegar
3 tbsp brown sugar*
1/4 cup sliced plain almonds

Sprinkle the salt and pepper evenly over the chicken breasts. In a large nonstick skillet heat the canola or olive oil over medium-high heat. Add the chicken and cook 3 minutes on each side or until golden brown. Remove the chicken from the pan; stir in the grapes, chicken broth, balsamic vinegar, and Splenda brown sugar blend. Bring the mixture to a boil and cook until reduced to about 1 cup (approximately 5 to 6 minutes). Return the chicken to the pan and cook another 3 to 5 minutes, turning to coat both sides, until chicken is cooked through. Serve by putting sauce over the chicken and sprinkling the almonds over the top.

Yield: 4 servings.

*We diabetics should substitute 1 1/2 teaspoons of Splenda brown sugar blend for the brown sugar in the recipe. This is a good diabetic dish as it has 13 carbs and 28 g protein per serving (using the brown sugar, less carbs with the Splenda Blend).

 Note: Not this exact recipe. This is a photo of grilled balsamic chicken breasts used for reference only.

HOT SPICED MIXED NUTS

1 can (12-oz) mixed nuts

3 tbsp FRANK'S RED HOT Original Cayenne Pepper Sauce

1 tbsp olive or canola oil

1/2 tsp seasoned salt, optional

3/4 tsp garlic powder

Preheat oven to 250 degrees.

Place nuts in a 15X10-inch jelly-roll pan.

Combine the hot sauce, oil, salt (if using) and garlic powder in a small bowl; pour over the nuts. Toss to evenly coat.

Bake at 250 degrees 45 minutes or until toasted and dry. Stir every 15 minutes during baking.

Cool completely before serving.

Yield: Approximately 2 cups

This is a file photo of a similar recipe.

PISTACHIO CHICKEN PACKETS

If you aren't used to cooking with pistachios, bring this new idea into your kitchen. They are not only tasty but healthy as well. This recipe for Pistachio Chicken Packets is great whether baked in the oven or cooked on the grill. Great for diabetics as pistachios have been shown to slow the absorption of carbohydrates resulting in lower blood sugar levels.

4 boneless skinless chicken breasts

4 pieces aluminum foil 18 x 12-inches each

1 tbsp olive or canola oil

1/4 tsp garlic salt

dash of paprika

1/4 cup finely chopped pistachios

2 tbsp chopped green onion

Preheat oven to 375 degrees. Spray each of the aluminum foil sheets lightly with nonstick cooking spray.

Place a chicken breast in the center of each of the foil sheets. Brush the chicken with the olive or canola oil. Sprinkle the garlic salt and paprika over the chicken breasts. Using double folds, fold the sides and ends of the foil sheets to packet chicken packets. Don't fasten down tight, leave some space for the air to circulate over the chicken. Place the packets on a cookie sheet and place in oven. Bake at 375 degrees for 25 minutes.

Remove cookie sheet from the oven and carefully open one end of each foil packet allowing the steam to escape. Be careful not to let the steam burn you. Once the steam has escaped, open the packets completely. Sprinkle the pistachios and green onion over the chicken breasts. Leaving the foil open, return to the oven and bake an additional 5 minutes or until the chicken is cooked through.

Option: Place packets on grill and cook until chicken is cooked through.

EASY LEMONADE

1 cup ReaLemon juice

1 cup Splenda Granular

9 cups cold water

Combine the ReaLemon and Splenda together and stir until Splenda is dissolved.

Add the water and stir to mix well.

Serve in glasses over ice.

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SOUTHWESTERN CHICKEN DIP

1 lb Velveeta Cheese Product, cut-up

1 can (10-oz) diced tomatoes with green chilies, drained
1 pkg (6-oz) Fully Cooked Southwestern Seasoned or Grilled Chicken Breast Strips, cut-up
1/4 cup chopped green onion
1 tsp ground cumin, optional

Mix all ingredients in a large microwavable bowl. Microwave on high for 6 to 7 minutes or until cheese is melted, stirring every 3 minutes.

Serve with baked tortilla chips, Beanito Chips or assorted cut-up vegetables.

Note: Adding chicken to this type of cheese dip makes it better for diabetics. When you are hosting a party or going to one, make this dip. Then you will know there is a cheese dip that is healthier for you but suitable for everyone.

MIXED FRUIT YOGURT SMOOTHIE

1 cup frozen strawberries

1 cup frozen blueberries

1 small banana

3/4 cup plain Greek yogurt

Few drops liquid Stevia (to suit your taste)

Place on ingredients in a blender and blend until smooth.

NOTE: Personally, I believe diabetics should add a little protein powder to their smoothies.

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DIABETIC VERSION OF AMISH PEACH COBBLER

 I was born and raised in Indiana where there are several Amish communities. I love the dishes the Amish serve so I took this Amish recipe and made it okay for me, as a diabetic, to eat.

1 cup whole-wheat flour or your favorite low/no carb flour

1 cup Splenda Granular

1/3 tsp salt

2 tsp baking powder

3/4 cup low-fat milk

1/2 stick (4 tbsp) unsalted butter, melted

Approximately 3 cups fresh peeled and sliced peaches

Mix the flour, Splenda, salt, baking powder and milk together. Pour into a baking dish and level it out. Pour the melted butter overall but do not stir. Place the peach slices over the top and bake at 350 degrees for 40 to 45 minutes until a crust is formed and browned.

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SWEET-AND-SOUR RED CABBAGE

12 cups shredded red cabbage

2 apples, peeled and sliced
1/4 cup Splenda granular
1/4 tsp ground cloves
1 bay leaf
3 tablespoons vinegar
1/4 cup water
1 tablespoon butter
pinch salt

In a large saucepan or Dutch oven place the cabbage over the bottom, layer the apples over cabbage. Combine the Splenda with the cloves, sprinkle over the apples. Add the bay leaf. Combine the vinegar with the water and pour overall. Slice the butter into thin pats and place over the top. Sprinkle with salt. Cover pan and bring to a boil, stirring occasionally. Reduce the heat to simmer and cook for approximately an hour. Uncover and continue to simmer for about a half hour or until the liquid is absorbed. Stir occasionally during this time. Before serving, remove bay leaf and discard.

This is a file photo.

COCONUT-DATE-NUT BALLS

3/4 cup flaked coconut

1/2 cup butter

1 (8 ounce) package dates, chopped

3/4 cup chopped pecans

1/2 cup egg substitute

3/4 cup SPLENDA^® No Calorie Sweetener, Granulated

3 1/2 cups crispy rice cereal 

 

Preheat oven to 350 degrees F. Bake coconut, stirring occasionally, 5 to 6 minutes or until toasted. Set aside.

Melt butter in a large skillet over low heat. Add dates and pecans; cook over low heat, stirring constantly until dates are softened. Cool to touch (about 5 minutes).

Beat egg substitute and SPLENDA^® Granulated Sweetener for 3 minutes at medium speed with an electric mixer; add to date mixture. Cook over low heat, stirring constantly, until mixture thickens (about 3 minutes). Stir in rice cereal.

When cool to touch, shape into 1-inch balls. Roll in toasted coconut.

Yield: 36 balls
Per ball: 80 calories, 8g carbs, 1g fiber, 1g protein

Note: This is a Splenda recipe and photo. This recipe will work for most diabetics as there is no added sugar - the sugar/carbs are from the natural sugars which are absorbed into the body more slowly. You can lower that by using unsweetened coconut which is what I do. As always, diabetics must watch the quantity you eat. 1 or 2 a day is all you need to satisfy your sweet tooth.

MOIST AND FLAKY HALIBUT FILLETS

1 tbsp canola oil

1 large yellow onion, slice thin
2 tbsp diced pimientos
6 (6-oz each) halibut fillets
1 tsp salt
1/4 tsp ground mace
1/4 tsp cayenne pepper
1/4 tsp black pepper
6 thick slices of heirloom (or other) tomatoes
1 cup fresh thin mushroom slices
2-3 chopped green onions
1/4 cup chicken broth
4 1/2 tsp butter
1/2 cup fine dry breadcrumbs

Spread the oil on the bottom of a 9 x 13-inch baking pan. Add the onion and pimentos over top of the oil.

Pat fish fillets dry with paper towels. In a small bowl or cup, combine the salt, mace, cayenne pepper, and black pepper sprinkle mixture over both sides of the fish fillets. Arrange fillets over the onion and pimentos. Lay a tomato slice atop each fillet, top with mushrooms and green onions. Pour the chicken broth overall.

In a nonstick skillet, melt the butter. Add the breadcrumbs and cook, stirring, over medium heat until the breadcrumbs are lightly browned. Sprinkle over fish. Cover pan and bake at 350 degrees for 20 minutes. Remove the cover and bake another 20 minutes or so until the fish flake easily.

Yield: 6 servings
Per serving of 1 fillet: approximately 250 calories, 9 g (3 g sat) fat, 68 mg cholesterol, 700 mg sodium*, 11 g carbs, 29 g protein, 1 g fiber
Diabetic exchanges: 4 very lean meat, 1 veggie, 1 fat, 1/2 starch

*I suggest using less salt

File photo for reference only.

ZUCCHINI LASAGNA

Instead of pasta noodles, this recipe is made with layers of zucchini, ground beef, tomato sauce and cheeses. It is easy to make, delicious and economical. What a great meal for family dinners, pitch-in meals, church potlucks, etc. This is a great recipe for summer when zucchini is popular in farmer's markets and family gardens. Using zucchini instead of pasta makes this a dish diabetics can enjoy along with everyone else.

1 lb lean ground beef or chicken
1 can (15-oz) tomato sauce
1/4 tsp salt
1/4 tsp dried basil
4 medium zucchini
1 carton (8-oz) low-fat cottage cheese
1/4 lb mozzarella cheese, shredded
1/3 cup chopped onion
1/2 tsp oregano
1/8 tsp pepper
1 egg
2 tbsp white whole-wheat flour or your favorite no/low carb substitute

In a 10-inch skillet, brown the ground meat with the onion. Cook until the meat is no longer pink and the onion is transparent. Drain the meat and onion mixture, return to the skillet; add the tomato sauce, salt, basil, oregano, and pepper. Bring to a boil and simmer 5 minutes. Slice the zucchini lengthwise in 1/4-inch thick slices. In a small bowl, mix the cottage cheese with the egg. In a 9 x 13-inch baking pan, layer half the zucchini, sprinkle with half the flour. Add half of the cottage cheese-egg mixture, half the meat mixture, and half the mozzarella cheese. Repeat the layers, ending with the remaining mozzarella. Bake in a 375 degree oven for 40 minutes. Allow to set for 10 minutes before serving.

Note: If using ground chicken a tablespoon of olive oil may be needed in the skillet for browning.

Note: File Photo

FLOURLESS PEANUT BUTTER COOKIES

1 large egg

1 cup Stevia*
3/4 tsp baking soda
1 cup smooth or crunchy peanut butter
1/2 tsp vanilla extract

Preheat oven to 350 degrees.
Line a baking sheet with parchment paper; set aside.

Mix all ingredients together well and roll into 1-inch diameter balls. Press balls down using the tines of a fork in crisscross fashion.

Bake at 350 degrees 10 minutes or until lightly browned.

*I use Splenda as I do not like the taste of Stevia in baked goods. Your choice.

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SHRIMP AND CHICKEN CREOLE

1 cup chopped green bell pepper

3/4 cup chopped yellow onion
1 tsp canola oil
2 cups peeled, diced tomatoes
1/2 tsp salt
1/2 tsp garlic powder
1/2 tsp chili powder
1/4 tsp red pepper flakes
1/8 tsp black pepper
2 1/2 cups uncooked, cleaned small fresh shrimp
1 cup chopped, cooked chicken
Hot brown rice* cooked without salt or fat

In a large skillet over medium-high heat, heat the oil. Add the onion and bell pepper and saute until tender. Stir in the tomatoes, salt, garlic powder, chili powder, red pepper flakes, and black pepper. Bring the mixture to a boil; reduce heat and simmer, uncovered, 20 to 30 minutes until thickened.

Stir the shrimp and chicken into the mixture. Return the mixture to a boil; reduce heat and simmer 1 or 2 minutes until chicken is heated and shrimp turn pink.

Serve over the hot cooked brown rice.
*Or whatever happens to work for you. Or the creole by itself.

File photo for reference only.

GRILLED MAPLE-GLAZED SALMON

1/4 cup ruby red fresh grapefruit juice

2 tbsp balsamic vinegar
2 tbsp sugar-free maple flavored syrup OR 100% pure maple syrup
2 garlic cloves, minced
2 tsp olive oil
4 (4-oz ea) salmon fillets
1/4 tsp salt
1/4 tsp black pepper

In a small saucepan, bring grapefruit juice, balsamic vinegar, syrup and garlic to a boil. Reduce heat and simmer, uncovered, for 5 minutes. Transfer 2 tablespoons to a small bowl and add the olive oil to it. Set the remaining glaze aside.

Coat the grill rack with nonstick cooking spray before starting the grill. Sprinkle the salt and pepper over the salmon and place skin side down on the grill rack. Grill, covered, over medium heat for 10 to 12 minutes or until fish flakes easily with a fork, basting occasionally with maple and oil mixture. Drizzle with the reserved glaze.

Notes: If preferred, fish may be broiled 4 to 6-inches from the heat using the same time as above.
If you are concerned about the small amount of grapefruit juice per serving, do not drizzle your piece with any of the reserved glaze mixture.

Note: File Photo

FRESH PEACH CRUMB BAKE

Here is another tasty dessert recipe for when you "take" the dessert or are having a meal with family and friends. This is tasty enough for everyone and 1 serving is okay for most diabetics. If you can't handle the graham cracker crumbs, substitute crushed sugar-free vanilla wafers or sugar-free butter cookies. This is a good diabetic recipe as it has no bottom crust layer.

2 cups sliced fresh peaches
1/3 cup graham cracker crumbs
1/2 tsp ground cinnamon
1/8 tsp ground nutmeg
2 tsp butter, melted

Preheat oven to 350 degrees. Spray an 8-inch square baking dish or pan with nonstick cooking spray.

Layer the peaches in the bottom of the prepared pan. In a small bowl, combine graham cracker crumbs, cinnamon, and nutmeg, stirring together well. Add the butter and stir until well combined. Sprinkle the graham cracker crumb mixture over the peaches. Bake in a 350- degree oven for 30 minutes. Serve warm.

Note: Top with sugar-free whipped cream or sugar-free ice cream, if desired.

CHICKEN MUSHROOM SPAGHETTI

I use angel hair or thin whole-wheat pastas without raising my blood sugar. You use what works for you. My brother-in-law prefers veggie pastas which work for him. Use your favorite low/no carb pasta if desired. ;It is important that diabetics not use regular pasta (remember this when eating out!).

1 1/2 lbs boneless, skinless chicken breasts

4-oz uncooked whole-wheat spaghetti

1/2 can (10 3/4-oz size) low-fat cream of mushroom soup, undiluted

1/2 cup fat-free milk

1/2 tsp salt

1/4 tsp pepper

1 jar (2-oz) sliced mushrooms, drained

nonstick vegetable cooking spray

Grated Parmesan for garnish, if desired

In a large skillet combine the chicken and enough water to cover it completely; cover and bring to a boil. Reduce the heat and simmer for about 20 minutes or until chicken is cooked through. Drain well. Chop chicken and set aside.

Meanwhile cook the spaghetti according to the package directions but omit any salt or butter. When spaghetti is tender, drain and set aside.

In a small saucepan combine the soup, milk, salt and pepper, stirring to blend. Over low heat, cook just until warm.

Coat a 12" x 8" x2" glass baking dish with nonstick cooking spray. Add the spaghetti to the dish. Layer the chicken, soup mixture, then mushrooms over the spaghetti. Bake in a 325 degree oven for 30 minutes or until heated through and bubbly. 

 

 Note: File Photo

DOT'S MEAT LOAF

This meat loaf has no high-carb filler as most do which makes it better for diabetics.

2 lb ground sirloin
4 eggs
2 medium onions, chopped
2 cups tomato juice
2 tsp salt (I suggest we diabetics only use 1 tsp salt)
1 tsp black pepper

Preheat oven to 350 degrees.

Put the eggs in a large mixing bowl and beat well. Add the ground sirloin, onions, salt, pepper, and tomato juice. Using your hands, mix together well. Form into a loaf in a baking pan and bake at 350 degrees for 1 1/2 hours or until browned and cooked through.

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EASY BAKED FRITTATA

When you just really need some potato, as I often do, this frittata is an excellent choice for a brunch or equally as good for a family breakfast. It is quick and easy to assemble and bakes for around a half hour. This recipe features ham but other meats could be substituted. With all the protein in this recipe you have a good carb to protein ratio for diabetics. And always remember, quantity is key. Have a serving and move on. There is really no good food for diabetics who always overeat.

6 tbsp canola or olive oil
4 cups frozen shredded hash brown potatoes, thawed
3/4 tsp salt
1/2 tsp garlic powder
1/2 tsp freshly ground black pepper
1 lb fully cooked ham, cubed
1/2 cup red bell pepper
12 whole eggs
6 tbsp low-fat milk
1/4 tsp dried oregano
1/4 tsp dried basil
2 cups shredded Mexican-blend cheese
1 1/2 cups your favorite chunky salsa, optional

Preheat oven to 350 degrees.

In a large skillet, over medium heat, heat the canola oil. Add the hash brown potatoes. Sprinkle the potatoes with the garlic salt and the pepper. Cook for about 8 minutes until almost browned. Add the ham to the potatoes. Cook another couple of minutes, turning occasionally with a spatula.

Blend the eggs, milk, salt, oregano, and basil while the ham and potatoes are cooking.

Spray a 9 x 13-inch casserole dish with nonstick cooking spray. Place the potato mixture evenly in the casserole dish. Gently stir the egg mixture into the potato mixture. Bake, covered, for 15 minutes at 350 degrees. Remove from the oven and sprinkle the cheese over the top of the casserole. Return to the oven and bake for another 15 minutes or until the cheese has melted and the eggs are set.

Turn the oven to broil and cook for about 2 or 3 minutes until nicely browned. Watch carefully while the oven is on broil. Remove from oven and allow to cool for about 10 minutes before cutting. Cut into squares and place on serving plate.

Heat the salsa and serve spooned over the frittata, if desired.

Note: File Photo (not this exact recipe).

SIMPLE AND DELICIOUS HOMEMADE APPLESAUCE

3 lbs apples, peeled, cored, chopped

3 cups water (approximately)
1/4 cup (or more to taste, depending on apples) Splenda granular
1 tbsp lemon juice
1 tsp ground cinnamon

Place the prepared apples in a medium saucepan and add the water to just barely cover the apples. Simmer the mixture over a medium-low heat for about 15 to 20 minutes or until the apples are tender. Pour the mixture into a food mill or blender and run until almost smooth but not thin. Return to the pan and add the Splenda granular, lemon juice, and cinnamon. Cook over medium heat for 3 to 5 minutes, stirring frequently.

This is great served as a side with pork chops or pork roast. It can also be spread on whole-grain toast or bagel for a breakfast treat or a snack.

Note: File Photo

ROSEMARY SHRIMP WITH RICE

This is a recipe I got several years ago from a diabetic magazine. I do not eat seafood, so I have never made or tasted it. just sharing for those of you who do. I know many of you do not eat rice at all. I would suggest you use cauliflower rice or perhaps quinoa. Wild rice is not actual rice but a grain and may be used. The nutritional information is for the recipe as written.

This recipe calls for Brown and Wild Rice and the recipe has a ratio of 20g carbs to 17g protein per serving. That is well over the 1/3 as many protein grams as carb grams per meal that I learned to follow when diagnosed as a diabetic. This ratio has worked very well for me for 15 years. You do what works for you.

(Following directions below, put shrimp in frig to marinate while preparing the rice.)

1 tsp olive or canola oil
2 green onions, thinly sliced
1 1/2 tsp minced fresh rosemary
1/2 cup uncooked brown and wild rice blend
1 1/3 cups chicken broth

In a medium saucepan, over medium heat, heat the oil. Add the green onions and the rosemary. Cook, stirring, for about two minutes until fragrant. Add the rice and mix together. Add the chicken broth and bring to a boil. Reduce heat to simmer and cook 30 minutes or whatever your rice package recommends. Fluff with a fork and set aside while preparing the shrimp.

SHRIMP INSTRUCTIONS:
2 tsp olive or canola oil, divided
1 tbsp white cooking wine (or another tsp lemon juice)
1 tsp lemon juice
1 garlic clove, minced
1 tsp fresh rosemary, minced
1/2 lb med to large fresh shrimp, peeled and deveined
1/4 tsp salt
dash fresh ground black pepper
fresh lemon slices, optional

Mix one teaspoon of the oil, wine, lemon juice, garlic and rosemary together in a large plastic ziplock bag. Add the shrimp to the bag and mix well. Place in the refrigerator for 30 minutes.

Remove shrimp from bag and reserve the marinade. Heat a nonstick skillet over medium to high heat. Add the remaining oil to the skillet and swirl around to cover the bottom of the pan. Add the shrimp and sprinkle with the salt and pepper. Cook shrimp for 1 to 2 minutes. Flip shrimp to other side, add the reserved marinade and cook, stirring, for another minute or two until the shrimp are pink and opaque. Place the shrimp over the rice to serve.

Makes 4 servings with each serving approximately 20g carbs to 17g protein.

 File photo for reference only.