LOW CARB BROCCOLI WITH THYME

1/2 lb fresh broccoli florets

1 tbsp olive oil
3/4 tsp lemon juice
dash of salt
1/8 tsp dried thyme

Steam broccoli until crisp tender. Meanwhile, in a small bowl, combine the remaining ingredients. Toss steamed broccoli with the oil mixture until all broccoli is coated.

Yield: 4 servings. 3/4 cup = 45 calories, 3 g carbs, 2 g protein

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STIR-FRIED GREEN BEANS

Stir-Fry Sauce:

1 1/2 tbsp minced garlic
1 1/2 tbsp minced fresh ginger
2 scallions, minced both white and green parts
2 tbsp non-sweetened apple juice
2 tbsp Splenda granular
2 tbsp soy sauce*
1 tbsp water

Combine all the sauce ingredients in a small bowl. Set aside.

2 tbsp canola oil
1 1/2 lbs green beans, trimmed and washed
2 tbsp water

In a wok or large skillet, heat the oil. Add the green beans and stir-fry approximately 2 minutes until just barely crisp.

Add water and continue stir-frying for another 2 minutes or until beans are slightly tender and water has evaporated.

Add the sauce and continue stir-frying for 5-6 minutes, until the beans are tender but not overcooked. Serve immediately.

Yield: 6 servings
Per serving: 90 calories, 3 g protein, 10 g carbs, 5 g (1 sat) fat, 4 g fiber, 0 cholesterol, 310 mg sodium

*I use low.-sodium soy sauce. That will lower your sodium numbers above

 

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HEALTHY MEAT MARINADE

This recipe is from Dr. Richard Collins, an MD known as 'The Cooking Cardiologist". He has stated that his marinade recipe is a natural way to reduce carcinogens by 95%. We diabetics are always on the lookout for anything to help improve our health so you may want to give this a try.

1/2 cup rice or balsamic vinegar*

1 tbsp mustard

1tbsp olive oil

1 clove garlic, minced fine

1 tbsp lemon juice

1 tsp salt 

1 tsp sugar

Mix all ingredients together in a shallow bowl that has a cover. Place meat in the marinade, turning every 30 minutes, for 1 to 2 hours before grilling. Place meat on grill and discard the marinade. Do NOT use the leftover marinade to baste the meat!

*Rice vinegar works best with chicken and turkey; balsamic vinegar works better with pork and beef.

free panda clipart

NO SUGAR ADDED APPLE PIE

Heading into Summer and the 4th of July what is more American than apple pie? Yes, most diabetics can enjoy a slice of this pie with everyone else. Notice I said a slice, not half a pie! And it is so good most will wonder why you, a diabetic, are having pie!

Sugar-free pastry for a 2-crust pie
4 cups sliced, pared apples
1/2 cup unsweetened apple juice concentrate
1 1/2 teaspoon cornstarch
1 1/2 teaspoon apple pie spice
1/2 tsp cinnamon (add this extra cinnamon as it is a blood sugar stabilizer)

Mix the cornstarch, apple pie spice, and apple juice concentrate together. Pour over apple slices and toss to coat well. Pour apples into a 9-inch pastry-lined pie plate. Top with another pastry sheet, seal edges and cut vent holes in top crust. Bake in a 425 degrees oven for about 45 minutes until the crust is golden and the apples are tender.

Note: Cover pie edge with a strip of aluminum foil if it starts to get too brown.

Yield: 8 servings
Per serving: Diabetic exchanges are 1 1/2 fruit, 1 bread, and 1/2 fat.

Remember, pie is a dessert. Quantity is key. One small slice a day!

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Sweet 'n' Spicy Chicken

Not sure where I got this in 1999, probably from a Reiman Publication

as I collected them all at that time.

Note: If you are concerned about the rice, use wild rice or cauliflower rice.

 

GRILLED PORK TENDERLOIN

2 lbs pork tenderloin

1 tablespoon Splenda Brown Sugar Blend
2 teaspoons garlic powder
2 teaspoons chili powder
1/2 teaspoon black pepper
1/2 teaspoon oregano
1/2 teaspoon salt
Combine Splenda and the seasonings in a small bowl. Rub tenderloin completely with the mixture. Refrigerate for 30 minutes to an hour for stronger flavor.

Lightly grease grill rack. Preheat grill to medium heat or use indirect heat method. Grill 30 to 35 minutes or until a meat thermometer reads 160 degrees. Turn occasionally during cooking time.

Remove from grill and cover with aluminum foil. Let stand 5 minutes before cutting.

Yield: 6 servings

Note: This rub is also good for baby back ribs.

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SESAME SALMON FILLET

1 (1 1/2 - 2 lbs) salmon fillet

2 tbsp cider vinegar

2 tbsp reduced-sodium soy sauce

3/4 tbsp honey

1 tsp olive oil

1 tsp spicy brown mustard

1/4 tsp ground ginger

2 tbsp sesame seeds, toasted

3 green onions, sliced

Place fillet in a shallow dish.

In a small bowl, combine vinegar, soy sauce, honey, oil, mustard and ginger. Pour mixture over the fillet. Cover and refrigerate for 1 hour, turning after 30 minutes.

Drain and discard the marinade. Broil salmon or grill, covered, over medium-high heat for 15-20 minutes or until the fish flakes easily with a fork. Sprinkle with the sesame seeds and green onions before serving.

Yield: 4 servings

file photo for reference only

HAWAIIAN CHICKEN SALAD

3 cups cooked, cubed chicken

1 cup diced celery

1 apple, peeled and cubed

1 small can mandarin oranges, drained

1/2 cup macadamia nuts, chopped

1 cup olive oil mayonnaise

2 tsp curry powder

1 tsp salt, optional

lettuce leaves, for serving

In a large bowl, combine all the ingredients except lettuce leaves. Cover and chill for at least 2 hours before serving.

To serve, place a large lettuce leaf on 6 individual salad plates and top with 1/6th of the salad.

Refrigerate any leftovers.

Yield: 6 servings

file photo for reference only

not this exact recipe

CHERRY CHEESE BARS

This is a good recipe to make for dessert when you are hosting an event or you are ask to bring a dish to an event. One piece of this should not mess up your blood sugar and it is tasty for all. This dessert allows you to enjoy dessert along with everyone else!

CRUST:
1 cup walnut pieces, divided
1 1/4 cups white whole-wheat flour
1/4 cup firmly packed Splenda Brown Sugar Blend
1/2 cup butter flavored shortening (I prefer using butter over shortening. Use your choice.)
1/2 cup flaked unsweetened coconut

Preheat oven to 350 degrees.
Grease a 13 x 9 x 2-inch baking pan and set aside.

Coarsely chop 1/2 cup of the nuts for topping; set aside.

Finely chop the remaining walnuts.

In a medium bowl, combine the flour and brown sugar. Cut in the butter flavored shortening until mixture forms fine crumbs. Stir in the finely chopped walnuts and the coconut; mix well. Remove 1/2 cup of the crumb mixture and set aside. Press the remaining mixture onto the bottom of the prepared pan. Bake at 350 degrees for 12 to 15 minutes or until the edges are lightly browned.

FILLING:
2 pkgs (8-oz each) cream cheese, softened
2/3 cup Splenda granular or an equivalent amount of your favorite sweetener
2 large eggs
2 tsp vanilla
1 can (21-oz) no added sugar or Splenda sweetened cherry pie filling

In a small mixing bowl, beat cream cheese, Splenda, eggs and vanilla at medium speed until smooth. Spread over the hot baked crust and return pan to the oven. Bake another 15 minutes. Remove from oven and spread the cherry pie filling over the cream cheese layer. Combine the reserved coarsely chopped walnuts and the reserved crumbs. Sprinkle the mixture evenly over the cherries. Return to the oven and bake for another 15 minutes. Remove from oven and allow to cool.

Refrigerate for several hours before serving. To serve, cut into 36 bars.

 

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EATING AND MORNING EXERCISE

Always eat something lite before your morning walk, workout, etc. Eating a small amount of something such as yogurt, a few berries, or half a piece of fruit lets your body know you have broken the night's fast. This will help to reduce your early morning hormone levels that raise your blood sugar.

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SALMON CAKES WITH RED PEPPER RELISH

RELISH:

3/4 cup roasted red bell peppers, drained and finely chopped
2 tbsp chopped flat-leaf parsley
2 tsp grated lemon zest, divided
1 tbsp lemon juice
3 tsp olive oil, divided
1 garlic clove, minced

Stir together in a small bowl, peppers, parsley, 1 teaspoon lemon zest, lemon juice, 1 teaspoon olive oil, and the garlic. Set aside.

SALMON CAKES:

3 cans 96-oz each) skinless boneless salmon, drained and crumbled
1/4 cup plain dried breadcrumbs
1/4 cup finely chopped scallion, including green tops
1 egg white
1/4 tsp black pepper

Combine all ingredients with the remaining 1 teaspoon of lemon zest from the relish in a medium bowl and stir gently to combine.

Divide mixture into 8 equal portions (approximately 1/3 cup each) and shape into cakes 2 1/2-inches in diameter. Press cakes to hold shape.

Heat 1 teaspoon of the remaining oil from relish ingredients in a large nonstick skillet over medium-high heat. Add the cakes (do not crowd, do only half if necessary) and cook about 4 minutes per side or until well browned. Remove from skillet and repeat with the remaining teaspoon of oil and remaining cakes, if needed.

Serve cakes with the relish.

Yield: 4 servings of 2 salmon cakes with 1/4 cup relish
Per serving: 283 calories, 13g fat (2g saturated), 37g protein, 9g carbs, 88mg cholesterol, 1 g fiber, 630mg sodium

 

This recipe is from Diabetic Living 2009.

CREAMY CHOCOLATE FUDGE

Save this recipe for special occasions and limit your quantity! This may not be suitable for all diabetics.

2-8 oz. pkgs reduced fat cream cheese

2-1 oz squares unsweetened chocolate, melted & cooled
1 cup Splenda granular (or an equivalent amount of your favorite sweetener)
1 teaspoon vanilla
1/2 cup pecans chopped

In a small bowl, beat the cream cheese, chocolate, sweetener, and vanilla until smooth. Stir in pecans. Pour into an 8 inch square pan lined with foil, cover and refrigerate overnight. Cut into 16 squares. serve chilled. Yields 16 servings.

 

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PEANUT BUTTER BROWNIE CAKE

As I have said repeatedly, when you are asked to bring a dish take the dessert. Then you know there is a dessert you can eat, and you aren't tempted to eat the whole thing at home!

1 box (12.35 oz) Reduced Sugar Chocolate Fudge Brownie Mix (I use sugar-free brownie mix)
1/3 cup coconut or olive oil
3 tbsp water
1 large egg
3/4 tsp almond extract
1 cup crunchy peanut butter
1/2 cup chopped peanuts
1 jar (11 3/4 oz) Sugar-Free Hot Fudge Topping

Preheat oven to 350 degrees.
Spray an 8-inch round cake pan with nonstick cooking spray. Set aside.

Prepare brownie mix as directed on the box using the oil, water, and egg listed above. Stir in almond extract and peanut butter until well blended.

Pour batter into the prepared pan and spread evenly. Bake 30-35 minutes or until a wooden toothpick inserted in the center comes out clean. Cool completely in the pan. Place cooled cake on a serving platter.

Just before serving, stir the Hot Fudge Topping until smooth. Spread over the cake top and sides. Using a frosting spatula, make swirl designs on the top for a pretty presentation.

Note: If you have them available, a few fresh berries or mint leaves in the center of the cake makes a very pretty presentation.

Note: File Photo of this recipe.

PB-CHOCOLATE CHIP BARS

3/4 cup whole-wheat pastry flour*

3/4 tsp baking soda
pinch of salt
1 cup peanut butter
1/3 cup Splenda Brown Sugar Blend
1 beaten egg
1/2 cup low-fat milk
1 tsp vanilla extract
1/2 cup sugar-free chocolate chips**

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

In a small bowl combine the flour, baking soda, and salt.

In a medium bowl mix the peanut butter, Splenda, and egg, stirring vigorously until creamy. Add the milk and vanilla extract, stirring until smooth.

Add the flour mixture to the peanut butter mixture stirring until they are well combined. Stir in the chocolate chips.

Spread the dough into the prepared pan. Using the back of a large spoon or your hand, pat dough down until smooth. Bake at 350 degrees for 15 minutes or only until slightly puffy and just starting to get light brown around edges. DO NOT OVERBAKE! Remove from oven and allow to cool 10 to 15 minutes before cutting into 16 bars.

*If you do not have whole-wheat pastry flour, combine 1/2 cup whole-wheat flour and 1/4 cup cake flour.

**I use Hershey's Sugar-Free Chocolate Chips. 

Per bar: Approximately 137 calories, 12 g carbs, 4 g protein, 8 g (2g sat) fat, 9 mg cholesterol, 106 mg sodium, 1 g fiber

MEALS FOR EVERYONE

 With planning, it is easy to make complete meals that are okay for the diabetic as well as tasty for the other diners. Find recipes that will suit your family and/or friends and still be okay for the diabetic. When diabetic cooks or persons are faced with foods that aren't good for their blood sugar, they are more tempted to waver from their diets. If you study this site, you will find many tasty recipes for the whole family to enjoy! And a diabetic diet can be healthy for anyone! My family never notices the difference, in fact sometimes they say, "Should you be eating this?"!

DIJON-LEMON VINAIGRETTE SALAD DRESSING

3 tbsp water

2 tbsp lemon juice
2 tbsp extra-virgin olive oil
1 1/2 tbsp red wine vinegar
1 tbsp Dijon mustard
2 tsp minced garlic
2 tsp Worcestershire sauce
1/2 tsp fresh ground black pepper
1/4 tsp salt

Combine all ingredients in a jar and cover tightly. Shake jar vigorously to mix ingredients well. Store in the refrigerator for up to one week.

Per a 1 tbsp serving: 25 cal, 1 g carbs, 0 protein

Variations: Cilantro-Lime Vinaigrette: Use 1/4 cup of the above recipe and add 2 tablespoons minced cilantro and 1 tablespoon lime juice.

Lemon Caper Vinaigrette: Use 2 tablespoons of the Dijon-Lemon Vinaigrette and add the following: 2 tablespoons reduced fat mayonnaise, 2 teaspoons grated lemon rind, 1 1/2 tablespoons fresh lemon juice, 1 1/2 teaspoons capers, drained, 1/8 teaspoon of freshly ground black pepper. This is good over a green salad that is topped with grilled chicken or tuna.

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STRAWBERRY DESSERT SQUARES

Looking for a refreshing summer dessert you can enjoy with your family or guests? If you have been invited to a gathering, need a dessert for a church picnic, etc, this is a good recipe to try. You can have a square of this dessert along with everyone else while knowing you are not putting your diabetic diet in danger. It is so good everyone can enjoy it without even realizing they are eating a diabetic dessert.

2 cups finely crushed sugar-free vanilla wafer crumbs
1/3 cup Splenda granular (or the equivalent amount of your favorite sweetener)
2/3 cup butter, melted
12-oz low or no fat cream cheese, softened
1/4 cup Splenda granular
2 tablespoons milk
1 cup thawed Sugar-free whipped topping
2 cups boiling water
1 pkg (8-serving size) sugar-free strawberry gelatin
1 1/2 cups cold water
2 pints strawberries, sliced
Additional whipped topping for garnish.

Preheat oven to 350 degrees.

Mix the vanilla wafer crumbs, 1/3 cup Splenda granular, and butter together. Press mixture firmly into the bottom of a 9 x 13-inch baking pan. Bake 10 minutes. Allow to cool.

Beat the cream cheese, 1/4 cup Splenda granular, and milk until smooth using an electric mixer. Stir in the whipped topping; spread over the crumb layer and refrigerate.

In a large bowl, stir the boiling water into the gelatin until all the gelatin is dissolved. Stir in the cold water. Refrigerate for approximately 1 1/2 hours or until thickened. Stir in the strawberries and spoon over the cream cheese layer. Refrigerate for 3 hours or until firm. Cut into squares to serve. Top each square with a dollop of whipped topping, if desired.

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SAUCY BEEF SHORT RIBS

2 lbs lean beef short ribs

1 tbsp canola oil
1/2 cup chopped yellow onion
1 tbsp prepared horseradish
1 tsp salt
1/8 tsp fresh ground black pepper
2 cans (8-oz each) tomato sauce

Cut beef into 4 pieces. Heat the canola oil in a skillet and add the ribs. Brown ribs on all sides then drain off excess fat.

Combine the onion, horseradish, salt, pepper, and tomato sauce with a wire whisk; pour over the ribs. Cover skillet and reduce heat to simmer. Simmer for 1 1/2 hours or until the ribs are tender. If sauce thickens too much, add a small amount of water.

Yield: 4 servings

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ANGEL HAIR PASTA WITH MEATBALLS

This is a recipe I got from a Fiber One cereal diabetic posting several years ago after being diagnosed with diabetes. This recipe (without garlic bread!) does not raise my blood sugar. I know many of you will look at the carb count and almost pass out. As I have stated here many times, I do not count carbs except in relation to protein. This recipe has a great carb to protein ratio. I have used that formula since my diagnosis 11 years ago. I have well controlled blood sugar and have never taken insulin. I was diagnosed with a blood sugar reading of 500!

1 lb 90% lean ground beef (or turkey)
3/4 cup Fiber One cereal
1/4 cup grated Parmesan cheese
3/4 tsp Italian Seasoning
1/4 to 1/2 tsp garlic powder (depending on taste)
1 can (8-oz) tomato sauce
1 can (14 1/2-oz) diced tomatoes with green pepper and onion (do not drain)
1/8 tsp paprika
6-oz uncooked whole-wheat angel hair pasta (or your favorite low/no carb pasta)
chopped fresh parsley for garnish, if desired
grated Parmesan cheese for garnish, if desired

Finely crush Fiber One cereal in food processor or in a sealed plastic bag by crushing with a rolling pin. Pour crumbs into a large mixing bowl along with the ground beef, Parmesan cheese, Italian seasoning, garlic powder, and 1/4 cup of the tomato sauce. Blend well and and shape into meatballs about 1 1/2-inch in diameter.

Spray a 12-inch nonstick skillet with nonstick cooking spray. Over medium heat, cook the meat balls approximately 10 minutes, turning occasionally to brown on all sides. Drain off excess fat, if necessary. Add the remaining tomato sauce, the canned tomatoes, and the paprika to the skillet; turn meatballs to coat. Cover skillet and cook over medium-low heat for 15 to 20 minutes, stirring occasionally until the meatballs are cooked through.

Meanwhile, cook and drain the angel hair as the package directs. To serve, place the meatballs with sauce over the pasta. Top with additional Parmesan and the chopped parsley, if desired.

Yield: 4 servings
Per serving: 460 calories, 54 g carbs, 10 g fiber, 33 g protein, 12 g (5 g sat) fat, 75 mg cholesterol, 950 mg sodium.
Diabetic exchanges: 2 1/2 starch, 1 other carb, 3 1/2 lean meat

VELVETY CHOCOLATE MOUSSE

3 oz unsweetened chocolate

1 cup 1% milk
1/4 cup egg substitute*
1/2 cup Splenda granular
1 tsp cornstarch
1 tsp orange extract
1/2 cup whipping cream
3 cups sliced fresh strawberries

In a medium heavy-bottom saucepan, place the chocolate and milk. Heat over a medium heat until the chocolate is melted; set aside.

In a small mixing bowl, stir together the egg substitute, Splenda, cornstarch, and orange extract until blended. Add to the chocolate mixture in the saucepan. Stirring constantly, cook over medium heat 3 or 4 minutes or until the mixture begins to thicken. Remove from heat.

Pour the mixture into a food processor or blender and blend or process very briefly, about 10 to 20 seconds, to make a creamier texture. Pour mixture into a medium bowl and cover. Refrigerate for about 2 hours until cooled.

Whip cream until stiff and fold gently into the chocolate mixture. Refrigerate mousse overnight to set. (You may refrigerate up to 3 days.)

To serve, layer the mousse with the strawberries in 6 wine glasses or pretty footed dessert dishes, beginning and ending with the mousse. If desired, top each with a dollop of whipped cream and a strawberry.

*May substitute 1 whole egg for the egg substitute.

Yield: 6 servings
Per serving: 210 calories, 17 g (10 sat) fat, 5 g protein, 14 g carbs, 4 g fiber, 30 mg cholesterol, 50 mg sodium, 5 g sugar (milk and berries)
diabetic exchanges: 1 starch, 3 fats

Note: The above information is figured based on using egg substitute and without the whipped cream and strawberry garnish.

file photo.

ZUCCHINI DILL OMELET

1 egg

4 egg whites
2 tbsp fat-free milk
1/2 tsp dried dill
1/8 tsp salt
dash of fresh ground black pepper
1 tsp butter
1 cup peeled and diced zucchini

In a medium mixing bowl with a wire whisk, whisk together the egg, egg whites, milk, dill, salt and pepper. Whisk until well blended.

In a medium skillet that has been sprayed with nonstick cooking spray, melt the butter. Add the zucchini and cook, stirring occasionally, until browned. Add the egg mixture and cook until eggs are set. Using a spatula lift the edges of the omelet and tilt the skillet allowing the uncooked portion to go to the bottom.

When the eggs are fully cooked, fold over to form the omelet. Cut in half making omelet into two portions.

                                                                              

Per 1/2 omelet: 100 calories, 5 g (2 sat) fat, 12 g protein, 3 g carbs, 1 g fiber
Diabetic exchanges: 1 1/2 meats, 1 vegetable

ROASTING BAG PORK ROAST WITH SOY AND HERBS

1 cup low-sodium soy sauce

2 tbsp lemon juice
2 garlic cloves, minced
2 tsp dried tarragon
2 tsp dried basil
1 tsp dried chives
1 tsp ground sage
1 tsp black pepper
1 (3 1/2 to 4 lbs)boneless pork loin roast

In a large oven roasting bag, combine the soy sauce, lemon juice, cloves, tarragon, basil, chives, sage, and pepper. Add the roast, seal the bag and turn to coat the roast. Place the bag in a shallow roasting pan; refrigerate overnight. Turn the bag several times.

When ready to cook, remove pan from refrigerator and place in a preheated 325 degree oven. bake for 2 to 2 1/2 hours or until a meat thermometer reads 160 degrees. Let stand 10 to 15 minutes before slicing.

Yield: 6 to 8 servings.

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