CHICKEN AND LENTIL SOUP

1 tbsp canola or olive oil 

1 1/2 to 2 lbs boneless, skinless chicken breasts
1 medium onion, chopped
3/4 cup dried lentils, rinsed
1 can (14-oz) chicken broth
3 cups water
2 large tomatoes, seeded, diced
1 yellow squash, diced
2 carrots, pared and thinly sliced
1 green pepper, diced
1/2 tsp dried basil leaves

Heat the oil over medium-high heat in a Dutch oven.  Add the chicken and onion; saute 5 minutes, until browned.  Add the lentils, broth, and water.  Bring to a boil and simmer, covered, for 20 minutes.  Remove lid and add the remaining ingredients.  Bring to a boil and simmer 10 minutes or until the vegetables are tender.  Remove the chicken and shred; add back into the soup.

Yield: 6 to 8 servings

file photo

QUICK AND EASY MINI TARTS

1 pkg (1.9-oz; 15 count) baked mini phyllo dough shells

3-oz dark chocolate, melted
15 fresh raspberries
2 tbsp slivered toasted almonds, optional

Place the miniature phyllo shells on a serving platter. Spoon melted chocolate into each of the 15 shells. Top each with a whole fresh raspberry. Sprinkle almonds overall, if using.

Note: Blueberries may be used in place of the raspberries, if desired

Per 3 shells: 175 calories, 9g (4 sat) fat, 4 mg cholesterol, 43 mg sodium, 19 g carbs, 2 g fiber, 3 g protein
Diabetic exchanges: 1 carb, 2 fats

Note: File Photo

PARMESAN TURKEY BURGERS

1 lb lean ground turkey

1/3 cup grated low-fat Parmesan cheese

1 tsp chopped fresh chives or 1/4 tsp dried chives

1/4 tsp freshly ground black pepper

1/2 tsp garlic salt

2 tsp fat-free Italian salad dressing (check sugar content)

Mix all ingredients together and shape into 6 patties. Grill patties on oiled grill rack over hot coals for 12-15 minutes. Turn once during cooking. Cook until no longer pink in the middle.

Serve on whole grain sandwich thins with a slice of red onion, lettuce leaf and/or pickles, if desired.

file photo

 

GAZPACHO

1 medium cucumber, peeled and quartered into chunks

1 medium bell pepper, seeded and quartered
1 yellow onion, quartered
2 to 3 sprigs of fresh parsley, chopped
1 garlic clove, minced
6 ripe medium red tomatoes, quartered
1 cup tomato juice
3 tbsp extra-virgin olive oil
2 tbsp white vinegar
1 tsp salt
up to 1/4 tsp fresh ground black pepper
1 dash of Tabasco sauce

Place the cucumber, bell pepper, and onion in a food processor bowl; process at low speed, until chopped fairly small. Add the tomatoes and process at low speed until chopped. Pour the chopped veggies into a large bowl. Add the chopped parsley, minced garlic, salt and pepper and stir to combine. In a small bowl combine the tomato juice, olive oil, vinegar, and Tabasco sauce until mixed together well. Pour over the vegetables; stir to mix, cover and chill for several hours. You can top with whole-grain croutons, if desired.

Note: File photo

BACON AND CREAMY FETTUCCINE

 1 PKG (16-OZ) low sodium bacon, cut into 1/2-inch pieces

8-oz fresh mushroom, sliced

6 green onions, sliced

8-oz fettuccine, uncooked

1 pkg (9-oz) fat-free cream cheese, cubed

2/3 cup fat-free milk

1/2 tsp garlic powder

1/2 tsp basil

1/2 tsp thyme

1 small tomato, chopped

Cook bacon until crisp; drain well. Add the mushrooms and onion to the bacon in the skillet and cook, stirring about 4 minutes. Set aside.

Will doing the above, cook fettuccine as directed on the package in a large saucepan; drain well. Return to saucepan and add the cream cheese, milk and seasonings. Cook, stirring, over medium heat until cream cheese melts.

Toss the bacon mixture with the fettuccine mixture and sprinkle with the tomato.

Yield: 6 servings

                   file photo for reference-not this exact recipe

Per serving: 330 calories, 12 g fat (4.5g saturated), 30 mg cholesterol, 520 mg sodium, 37 g carbs, 2 g dietary fiber, 19 g protein

Diabetic Exchanges: 2 starch, 1 vegetable, 2 meat

VEGETABLE TURKEY POCKETS

1/4 cup ranch fat free dressing

1/4 cup light mayonnaise

1 1/2 cups oven roasted turkey breast strips

1/2 cup chopped cucumber

1/2 cup carrot

1 small tomato

1 tsp dried basil 

2 pita breads, cut in half

Mix dressing, mayo, turkey, cucumber, carrot, tomato and basil. Refrigerate until serving time.

To serve, fill pita bread halves with the turkey mixture.

Yield: 4 servings

Per serving: 200 calories, 6 g fat (1 g saturated), 870 mg sodium, 27 g carbs, 2 g fiber, 10 g protein

DIABETIC-FRIENDLY PINEAPPLE CAKE

When you have a sweet-tooth or need a dessert for several people, you might want to try this recipe. One serving for you and share the rest. You can also freeze pieces of this cake and pull one out when you really want one.

1 box sugar-free yellow cake mix

1 can (20-oz) crushed pineapple in its own juice, save the juice

2 boxes of sugar-free French vanilla pudding mix

1 (8-oz) sugar-free frozen whipped topping, thawed

Bake the cake, according to the box directions, in a 9 x 13-inch baking pan. Allow to cool and poke holes in the cake. Pour the saved pineapple juice over the cake then spread the pineapple overall.

Mix the pudding mix according to directions then spread over the pineapple.

Top cake with the whipped topping and keep in refrigerator. Topping may be put on the cake right before serving, if desired.

TEX-MEX DISH

2 lbs lean ground beef or ground turkey

1 large onion

2 small cans green chili peppers

2 cans chili beans, do not drain

4 small cans tomato sauce 

2 tomato sauce cans of water

Approximately12 low/no carb tortillas

2 cups grated Mexican-style cheese

Preheat oven to 350 degrees. Lightly spray an oblong casserole dish with non-stick cooking spray.

Cook the meat until just browned and drain. In same skillet add the onion, chili peppers, beans, tomato sauce and water. Heat until heated through.

Line the pan with the tortillas, using as many as needed to cover bottom of pan. Cover tortillas with 1/3 of the meat mixture. Sprinkle 1/3 of the cheese over meat mixture. Repeat the process until all is used with cheese on top.

Bake at 350 degrees or until heated through and cheese is melted.

Serves 8 to 10.

clipart

SWEETLEAF CRANBERRY SAUCE

2 tbsp SweetLeaf Organic Stevia Sweetener

5 to 6 drops SweetLeaf liquid Stevia

4 cups (1 pkg) cranberries

1/2 cup (fresh squeeze) orange juice

1/2 cup dried cranberries

Zest of 1 orange

Combine the ingredients in a large pot and bring to a boil. Lower heat to simmering and stir every few minutes until the berries start to burst and sauce thickens, about 30 minutes. If necessary add a few drops of orange juice or water to reach your desired consistency. Remove from the heat and transfer to a serving dish to cool.

Yield  37 calories, 8g carbs, 1g dietary fiber, 0g fats, 0g cholesterol, 5g sugars

file photo

COCKTAIL WIENERS

1 pkg little smokies

1 lb bacon

1/4 cup Splenda Brown Sugar Blend

About 50 toothpicks

Cut bacon slices into thirds. Wrap a piece of bacon around smokie and secure with a toothpick. Place wrapped smokies in a large bowl and cover with the Splenda. Cover the bowl and refrigerate 3 hours.

Preheat oven to 350 degrees.

Place the smokies on a broiler pan and bake at 350 degrees 15 to 20 minutes or to the desired crispness. Turn once during baking draining grease as needed. Remove from broiler pan and place in a crock-pot on lowest setting to keep warm. 

Yield: Approximately 50 appetizers

Hillshire Farm Photo

HOMEMADE CHOCOLATE STRAWBERRY ICE CREAM

6-oz milk chocolate*, chopped

2 1/2 cups low-fat(2%) milk
1/2 cup Splenda granular
2 eggs, lightly beaten
1 tsp vanilla extract
1 cup chopped fresh strawberries

Set aside 1/4 cup of the chopped chocolate.

In a medium saucepan stir together the remaining chopped chocolate, milk, and Splenda granular. Over medium heat, whisking constantly, cook just to boiling. Whisk a small amount of the milk mixture into the eggs until blended. Return to the milk mixture in the saucepan. Cook, stirring, for 1 minute but do not boil. Remove from heat and set the saucepan in a large bowl that is half filled with ice water; stir constantly for a couple of minutes. Strain through a fine sieve into a bowl and add vanilla extract. Cover mixture and chill for 8 to 24 hours.

Pour chilled mixture into a 1 1/2-quartt ice cream freezer. Freeze according to your freezer manufacturer's directions. Stir in the reserved chopped chocolate and the strawberries. Transfer to a 2-quart freezer container, cover, and freeze for at least 4 hours before serving.

*Only you know whether or not you can use regular chocolate or should use sugar-free. Nutritional info below is regular chocolate.

Per 1/2 cup: 146 calories, 4 g (5 sat) fat, 51 mg cholesterol, 55 mg sodium, 15 g carbs, 1 g fiber, 5 g protein.
Diabetic exchanges: 1 carb, 1.5 fat. Carb choices: 1.

Note: File Photo

HOMEMADE MIXED BERRY JAM

You can make your own jellies and jams even though you are diabetic. This recipe for a Mixed Berry Jam is a good example of an easy diabetic recipe.

6 cups fresh raspberries
1/3 cup sugar*
3 cups fresh strawberries
1 1/2 cups Splenda granular
1 cup cold water
1 pkg (1 3/4-oz) no-sugar-needed pectin
1 pint fresh blueberries
(Note: the key to success is the no-sugar-needed pectin)

In a heavy-duty saucepan combine the raspberries and the sugar; heat over med high heat to boiling. Boil 10-15 minutes, stirring constantly. Mash strawberries and add to the raspberries along with the Splenda. Stirring constantly, boil for another 10 to 15 minutes. Put the water in a small saucepan and using a wire whisk, stir in the pectin; let stand 2 to 3 minutes until pectin absorbs the water. Boil, then stir into the fruit mixture and reduce heat to medium low. Add the blueberries and simmer 5 minutes until pectin is thoroughly blended in with the fruit. Freeze in sterile canning jars or freezer containers.

*You will only get a minimal amount of added sugar (berries have natural sugar) per serving.

  Note: File Photo

ARUGULA SALAD WITH LEMON SHRIMP

1tbsp extra-virgin olive oil

8 jumbo shrimp; peeled, deveined
1/2 cup lemon juice
1/2 cup apple-cider vinegar
1/2 cup Splenda granular
1/4 to 1/2 (depending on taste) crushed red pepper
1 jalapeno pepper, trimmed, seeded, sliced thin*
2 cups baby arugula lettuce
1/2 cup thinly sliced red bell pepper
1/2 cup thinly sliced green bell pepper
salt to taste
fresh ground black pepper to taste

In a medium skillet, over high heat, heat the olive oil. Add shrimp to the oil and cook 1 minute. Stir in the lemon juice and cook another 3 to 4 minutes or until the shrimp are cooked through. Transfer the shrimp to a plate. To the skillet, add the vinegar, Splenda, crushed red pepper, and jalapeno. Bring the mixture to a boil and cook 4 to 5 minutes or until reduced by about half. Remove from heat; set aside.

In a large salad bowl, place the arugula leaves, red bell pepper, and mango; toss gently with some of the dressing. Season with the salt and pepper. Divide the mixture onto 4 individual salad plates topping each with two of the shrimp. Drizzle the dressing mixture over the top.

* The heat of the jalapeno pepper is in the seeds. Do not touch your eyes after handling jalapenos until you have thoroughly washed your hands!

clipart

EASY MICROWAVE FAKE PEPPER STEAK

1 lb lean ground beef or lean ground turkey

1 tsp thyme
1 tsp paprika
salt and pepper to taste
3 tbsp white whole-wheat or almond flour
1 1/4 cups low-fat chicken broth
1 1/2 tsp Worcestershire sauce
1 medium red bell pepper
1 medium green bell pepper
1 medium yellow bell pepper
1 medium yellow onion, sliced and separated into rings

Crumble the meat into a large mixing bowl and stir in the thyme, paprika, about a teaspoon of salt, and some pepper.  Using your hands, mix well and shape into 4 patties about 1/4-inch thick. Place the patties on a microwave-safe rack (Usually called a bacon rack.) Microwave on high about 4 or 5 minutes or until cooked to desired doneness.  Turn the rack after 3 minutes if your microwave does not have a turntable.  Remove meat and keep warm; reserve 1/3 cup of the drippings.

Mix the flour into the drippings in a medium-size microwave-safe bowl.  Stir in the chicken broth (personally, I hate chicken and prefer vegetable broth) and the Worcestershire sauce.  Microwave on high 2 to 3 minutes or until the mixture thickens.  Stir after each minute.  Season with salt and pepper to suit your taste.  Add the bell peppers and onion rings.  Cover and microwave on high 5 to 7 minutes or until the vegetables are crisp tender.  Stir after 3 minutes of cooking.

To serve, place vegetables, onion, and gravy over the meat patties.

Yield: 4 servings

file photo

APPLE PIE TOPPED OATMEAL

1 cup water

1/2 cup old-fashioned oats
1 dash salt

Apple Pie Topping:
2 tsp Splenda brown sugar blend
1 tbsp chopped apple
1 dash apple pie spice

Bring the water to a boil in a small saucepan. Stir in the oats and salt. Cook the mixture, stirring occasionally, over medium heat for 5 minutes.
OR
Combine water, oats, and salt in a microwave-safe bowl. Cover tightly with heavy duty plastic wrap (or use a microwave bowl with lid, folding back enough of a small edge to allow steam to escape. Microwave on High for 2 1/2 to 3 minutes. Stir well.

Mix together the Splenda brown sugar blend, apple, and apple pie spice. Top the hot oatmeal with the apple mixture.

Note: File Photo

Yield: 1 serving

SPINACH-MUSHROOM SALAD WITH BACON

4 cups fresh baby spinach greens

1 carton (1/2-lb) fresh white mushrooms, sliced
1/4 -1/3 (depending on taste) cup thin red onion slices
2 bacon slices, fried, drained, crumbled
1/4 cup fat-free balsamic vinaigrette dressing
2 tbsp shredded Parmesan cheese

Combine all ingredients, except bacon and Parmesan cheese, in a large salad bowl and toss together well. Sprinkle the bacon and Parmesan over the top.

Per 2 cup serving: Approximately 50 calories, 6 g carbs, 6 g protein, 1 g fiber

 File Photo for reference only.

QUICK AND EASY LEMON ROSEMARY CHICKEN

1/4 cup lemon juice

1/4 cup garlic or canola oil
1 tbsp minced garlic
1 tbsp chopped fresh rosemary
1/4 tsp salt
dash of freshly ground black pepper
4 chicken legs
4 chicken thighs

Combine the lemon juice, oil, garlic, rosemary, salt, and pepper in a gallon-size ziptop plastic bag. Seal well and shake to mix well.

Remove the skin from the chicken pieces and add chicken to the plastic bag. Marinate for about 30 minutes.

Heat up an indoor or outdoor grill.

Remove the chicken pieces from the plastic bag, discarding the marinade. Place chicken in a microwave-safe 13 x 9-inch baking dish. Cover and microwave for 10 minutes. If you are not using a turntable, turn the dish after 5 minutes.

Remove microwaved chicken to the grill. Grill 6 to 10 minutes or until browned and juices run clear.

A serving of 1 leg and 1 thigh = approximately 271 calories, 32 g protein and only 1 g carbs, sorry I do not have sodium numbers

File Photo

TURKEY CHILI

1/4 cup olive or canola oil

3 lb ground turkey, raw
1 qt water
5 to 6 tbsp chili powder (depending on your fire power taste)
2 tsp salt
10 minced garlic cloves
1 1/2 tsp cumin
1 tsp marjoram
1 tsp ground red pepper
1/2 tsp fresh ground black pepper
1 tbsp Splenda Granular or equivalent of your favorite sweetener
1 tbsp unsweetened cocoa powder
3 tbsp paprika
4 tbsp white whole-wheat or garbanzo bean flour
7 tbsp corn meal (not cornbread mix)
3/4 cup cold water

In a Dutch oven heat the cooking oil. Add the meat and cook over medium to high heat until seared and grey but not brown. Add the quart of water, bring to a boil, lower heat to simmer and cook for an hour.

Add the chili powder, salt, garlic, cumin, marjoram, red pepper, black pepper, Splenda, cocoa powder, and paprika. Simmer for another 30 minutes.

In a small bowl mix the flour and cornmeal with the cold water. Stir the flour mixture into the meat mixture and continue stirring for about 5 minutes. This makes a thick chili. Add water to reach desired consistency if desired.

SPINACH, ARTICHOKE, AND CRAB FRITTATA

This is an old recipe from Eggland's Best Eggs. The photo is also from Eggland's Best.

1 medium onion, chopped
2 garlic cloves, minced
1 tablespoon olive oil
8 Eggland's Best eggs (large)
1/2 teaspoon salt, optional
1/2 teaspoon pepper
1/2 cup light sour cream
2 cups shredded low-fat cheddar cheese
1 box (10 oz) frozen chopped spinach, thawed and drained
1(13.75 oz) can quartered artichoke hearts, drained
1 cup crab meat1/4 cup fresh parsley, chopped 

Preheat oven to 350 degrees F

In a 12″ oven proof skillet, saute onion and garlic in olive oil for 3-5 minutes or until onions are soft.

In a large bowl, beat eggs, salt and pepper until foamy; stir in sour cream, cheddar cheese and spinach. Fold in artichokes and crab meat. Pour egg mixture into skillet, stir to combine all ingredients, and sprinkle with parsley.

 

Bake for 30-35 minutes or until eggs are set; allow to cool 5
minutes before serving.

Yield: 8 servings
Per serving: 186 calories, 8g fat (6g sat), 10g carbs, 4 g fiber, 20 g protein

BLACK BEANS AND HAM WITH BROWN RICE

Beans are important to the diabetic diet. As a diabetic we should eat them almost every day. (No lectures on carbs, KETO, etc. I have studied diabetes nutrition extensively and have eaten this way since my diabetic diagnosis 15-years-ago. Beans are good carbs and the best food in my diabetes fighting arsenal.) This recipe uses the nutritionally rich black beans and the rice is brown so it is fine with these beans. If you have a problem using brown rice substitute cauliflower rice, quinoa, or whatever works for you. You can also enjoy just the beans with ham.

1 pkg (16 oz) dried black beans
6 cups cold water
1 med green bell pepper
1/4 cup chopped onion, divided
Sort and wash the beans. In a large Dutch oven combine the washed beans, water, bell pepper, and 2 tablespoons of the onion. Add the cold water and leave to soak over night.
4 cups cold water
2 cloves garlic, minced
1/2 tsp oregano
1/4 tsp cumin
3 tbsp white vinegar
1 tsp salt
8-oz cooked ham in small cubes
3 cups hot cooked brown rice

To the soaked beans add the 4 cups of water, cover and bring to a boil. Reduce heat to low and simmer mixture for 2 1/2 hours or until the beans become tender.

In a small bowl combine the remaining two tablespoons of onion, garlic, oregano, and cumin. Using a fork, mash the mixture then stir in the vinegar. Add this mixture and the salt to the beans. Stir to mix in well. Add the cooked ham and simmer the mixture, uncovered, for another 20 minutes. Serve over hot cooked rice.

clipart